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Beef Meatballs Calories
High protein, iron-rich, classic comfort food
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
3 piece (medium) of Beef Meatballs (90 g) has 189 calories. That works out to 210 calories per 100 g. It contains 6.5 g of carbs, 14.9 g of protein, 11.9 g of fat and 0.6 g of fiber. Its 1.9 µg of B12 covers 79% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
What is Beef Meatballs?
Beef Meatballs are made from ground beef shaped into small rounds or patties and cooked until browned. In Turkey, beef köfte is a familiar home-style dish as well as a staple on restaurant grills; recipes vary, often with onion and seasonings mixed into the meat. The outside turns savoury and browned while the centre stays dense and meaty.
They’re commonly served with rice, grilled tomatoes and peppers, salad or yoghurt, and are also good tucked into flatbread. For English-speaking diners elsewhere, they work much like other meatballs: serve them with vegetables or add them to a sandwich. They offer a substantial source of protein, with 16.5 g per 100 g. Grilling rather than pan-frying and pairing them with a fresh salad makes for a lighter plate.
Beef Meatballs Nutrition Facts
Selected: 100 g
210
KCAL / 100G
Carbs
7.2g
· 3% DV
Protein
16.5g
· 33% DV
Fat
13.2g
· 17% DV
Fiber
0.7g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 13% · Protein 31% · Fat 56%
Beef Meatballs Vitamins & Minerals
Vitamins
B12
2.1µg · 88% DV
B3
3.9mg · 24% DV
B6
0.28mg · 16% DV
B2
0.19mg · 15% DV
Minerals
Zinc
4mg · 36% DV
Selenium
13µg · 24% DV
Phosphorus
170mg · 24% DV
Sodium
420mg · 18% DV
How Nutritious Is Beef Meatballs?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Beef Meatballs Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Beef Meatballs
To burn the 210 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is Beef Meatballs Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Beef Meatballs Contain Allergens?
No known major allergens
Which Diets Is Beef Meatballs Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Beef Meatballs Fat Profile
SATURATED
5.1g
MONOUNSATURATED
5.2g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 1.9:1
Below the ideal 4:1 — a good omega balance.
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Frequently Asked Questions About Beef Meatballs
How do you make beef meatballs?
Beef meatballs are made by combining ground beef with seasoning and a binder, shaping the mixture, then cooking it. Breadcrumbs and egg are common additions, while onion, garlic, herbs, and spices vary by recipe.
Why do beef meatballs fall apart?
Beef meatballs usually fall apart when the mixture is too wet, lacks enough binder, or has not been mixed enough to hold together. Chill the shaped meatballs before cooking, and turn them only after a crust forms.
How do you keep beef meatballs tender?
To keep beef meatballs tender, use beef with some fat and mix the ingredients only until combined. Overworking the mixture and cooking the meatballs for too long can make them dense and dry.
What kind of ground beef is best for beef meatballs?
Ground beef with some fat is best for juicy beef meatballs. Very lean beef can turn dry during cooking, while a moderate amount of fat helps the meatballs stay moist and carry the seasoning.
Can you bake beef meatballs instead of frying them?
Yes, beef meatballs can be baked on a lined, lightly spaced baking tray. Bake until the centers are fully cooked, checking a larger meatball before serving; browning and cooking time vary with their size and your oven.
What should you serve with beef meatballs?
Beef meatballs go well with pasta and tomato sauce, mashed potatoes, rice, or roasted vegetables. For a lighter plate, pair them with a crisp salad or cooked greens.
Can you freeze raw beef meatballs?
Yes, you can freeze raw beef meatballs. Arrange them in a single layer until firm, then transfer them to a sealed freezer-safe container so they do not stick together; thaw them safely before cooking.
How can you tell when beef meatballs are cooked through?
Beef meatballs are cooked through when the center reaches a safe temperature, not just when the outside is browned. Use a food thermometer in the middle of the largest meatball, since color alone can be misleading.
Can you make beef meatballs without breadcrumbs?
Yes, beef meatballs can be made without breadcrumbs. Finely grated onion, a small amount of oat flour, or another suitable binder can help the mixture hold together, though the texture will differ from a breadcrumb-based recipe.
How long do cooked beef meatballs last in the fridge?
Cooked beef meatballs keep for 3–4 days in the refrigerator when stored promptly in a covered container. Reheat only the portion you plan to eat, and make sure it is hot throughout.
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Nutrition data compiled from USDA FoodData Central and scientific sources.