3 piece (medium) of Beet Meatballs (90 g) has 117 calories. That works out to 130 calories per 100 g. It contains 16.7 g of carbs, 3.8 g of protein, 3.7 g of fat and 3.9 g of fiber. Its 58.5 µg of Folate covers 15% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.

What is Beet Meatballs?

Beet Meatballs are a meat-free take on köfte, made by shaping grated or mashed beetroot with onion, herbs and ingredients that help the mixture hold together. Recipes vary, but in Turkey they are a home-style way to turn beetroot into a savoury patty. The outside browns while the centre stays tender, with beet’s earthy sweetness balanced by seasoning.

Serve them as a light main with salad and yoghurt, or make smaller ones for a shared table. They provide fibre and plant-based protein, though they are less protein-dense than meatballs. For a lighter meal, bake them or cook them in a little oil, and pair with lemony greens.

Beet Meatballs Nutrition Facts

Selected: 100 g

130

KCAL / 100G

Carbs

18.5g

· 7% DV

Protein

4.2g

· 8% DV

Fat

4.1g

· 5% DV

Fiber

4.3g

· 15% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 58% · Protein 13% · Fat 29%

Beet Meatballs Vitamins & Minerals

Vitamins

Folate

65µg · 16% DV

0.08mg · 7% DV

Biotin

2.1µg · 7% DV

0.09mg · 5% DV

Minerals

Sodium

260mg · 11% DV

Zinc

1mg · 9% DV

Potassium ⭐

320mg · 9% DV

Phosphorus

52mg · 7% DV

How Nutritious Is Beet Meatballs?

Nutrient density

High

65/ 100

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

55/ 100

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.

Beet Meatballs Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Beet Meatballs

To burn the 130 calories in 100 g:

🚶

32min

Walking (5 km/h)

🏃

13min

Running (8 km/h)

🚴

18min

Cycling

🏊

15min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Beet 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 Beet Meatballs Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Beet Meatballs Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Beet Meatballs Fat Profile

SATURATED

0.6g

MONOUNSATURATED

1.3g

POLYUNSATURATED

⚖️

Omega 6:3 ratio 3.7:1

Below the ideal 4:1 — a good omega balance.

Compare Beet Meatballs

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Beet Meatballs vs Egg13 kcal fewer per 100 g

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Beet Meatballs vs Chicken Soup85 kcal more per 100 g

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Beet Meatballs vs Protein Powder250 kcal fewer per 100 g

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Foods Similar to Beet Meatballs

🥚

Egg

143 kcal

🍲

Chicken Soup

45 kcal

🥤

Protein Powder

380 kcal

🍳

Menemen

95 kcal

🥘

Green Beans with Meat

85 kcal

🍆🥩

Ali Nazik

145 kcal

🧴

Collagen powder

370 kcal

🥤

Vegan Protein Powder

370 kcal

Frequently Asked Questions About Beet Meatballs

What are beet meatballs made of?

Beet meatballs are typically made from grated cooked beetroot mixed with ingredients that bind the mixture, such as breadcrumbs, oats, or egg, plus onion and seasonings. Recipes vary, so check that the mixture holds its shape before cooking and add a little binder if it feels wet.

How do you make beet meatballs?

To make beet meatballs, grate cooked beetroot, remove excess moisture, and mix it with onion, seasoning, and a binder. Shape the mixture into balls or patties, then pan-fry or bake until browned and hot throughout.

Can you make beet meatballs with canned beets?

Yes, canned beets can work in beet meatballs. Drain them very well and pat them dry before grating or mashing, since canned beets often contain extra moisture; you may need a little more binder to keep the mixture firm.

How do you stop beet meatballs from falling apart?

Squeeze excess liquid from the cooked beets and mix in enough binder to hold the ingredients together. Chill the shaped beet meatballs briefly before cooking, and turn them gently only after a browned crust has formed.

Are beet meatballs better baked or fried?

Beet meatballs can be baked or fried, and neither method is essential. Frying gives them a more browned exterior, while baking is convenient for cooking a whole batch with less added oil; space them apart so they brown rather than steam.

What sauce goes well with beet meatballs?

Beet meatballs pair well with garlic yogurt, lemon-tahini sauce, or a herby sour-cream-style dip. Their earthy sweetness also works with a sharp, tangy sauce; serve the sauce alongside rather than mixing it into the patties.

Can you prepare beet meatballs ahead of time?

Yes, you can prepare beet meatball mixture ahead and refrigerate it in a covered container before shaping and cooking. Because beets can release liquid as they sit, drain off any pooled moisture and adjust the binder if the mixture has softened.

Can beet meatballs be frozen?

Yes, cooked beet meatballs freeze well once cooled. Freeze them in a single layer first, then transfer them to a sealed container; reheat from thawed in an oven or skillet so the outside firms up again.

How do you reheat beet meatballs without making them soggy?

Reheat beet meatballs in an oven or skillet rather than leaving them covered in a microwave, which can soften their browned surface. Heat until hot throughout, and avoid stacking them so steam does not collect between the pieces.

How can you reduce the earthy taste of beet meatballs?

Balance the earthy flavor of beet meatballs with lemon juice, garlic, cumin, or fresh herbs. Roasting the beets before mixing them in gives a deeper, sweeter flavor, while a tangy sauce at serving adds a bright contrast.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026