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Cheese Meatball Salad Calories
High in protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Cheese Meatball Salad (250 g) has 385 calories. That works out to 154 calories per 100 g. It contains 10.5 g of carbs, 30.3 g of protein, 25.3 g of fat and 3.3 g of fiber. Its 2.6 µg of B12 covers 109% of the Daily Value. Its glycemic index is 18 (low), so it raises blood sugar slowly.
Cheese Meatball Salad Nutrition Facts
Selected: 1 serving (medium) · 250 g
385
KCAL / 250G
Carbs
10.5g
· 4% DV
Protein
30.3g
· 61% DV
Fat
25.3g
· 32% DV
Fiber
3.3g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 11% · Protein 31% · Fat 58%
Cheese Meatball Salad nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 385 kcal | |
| Total fat | 25.3 g | 32% |
| Saturated fat | 9.63 g | 48% |
| Trans fat | 0.3 g | |
| Sodium | 955 mg | 42% |
| Total carbohydrate | 10.5 g | 4% |
| Fiber | 3.3 g | 12% |
| Protein | 30.3 g | 61% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Cheese Meatball Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 385 kcal |
| 100 g | 100 g | 154 kcal |
| 3 piece (small) | 120 g | 185 kcal |
| 1 cup (small) | 140 g | 216 kcal |
| 1 serving (small) | 200 g | 308 kcal |
| 5 piece (medium) | 200 g | 308 kcal |
| 8 piece (large) | 320 g | 493 kcal |
| 1 serving (large) | 350 g | 539 kcal |
| 1 serving (extra large) | 450 g | 693 kcal |
Calculated from 154 calories per 100 g.
Frequently Asked Questions About Cheese Meatball Salad
What is cheese meatball salad?
Cheese meatball salad is a salad that combines cooked meatballs and cheese with greens or other vegetables. Recipes vary, but serving the meatballs warm over crisp salad leaves makes it a filling main-course salad.
How do you make cheese meatball salad?
Make cheese meatball salad by cooking the meatballs, assembling the greens and vegetables, then adding cheese and the meatballs. Add the dressing just before serving so the leaves stay crisp and the meatballs do not make the salad soggy.
What dressing goes with cheese meatball salad?
A lemon-and-olive-oil dressing goes well with cheese meatball salad because it cuts through the richness of the meatballs and cheese. Taste the salad before adding salt, since both the cheese and meatballs may already be seasoned.
Can you serve cheese meatball salad with hot meatballs?
Yes, cheese meatball salad works well with hot or warm meatballs served over cool greens. Add them at the last moment to keep the leaves from wilting, or let them cool slightly if you want the salad to stay crisp longer.
What cheese works best in cheese meatball salad?
Feta, cheddar, or another cheese that suits the meatball seasoning can work in cheese meatball salad. Crumbled cheese spreads through the greens, while shredded or cubed cheese gives you a more distinct bite.
What should you serve with cheese meatball salad?
Serve cheese meatball salad with crusty bread, soup, or a simple vegetable side. Because the salad already includes meatballs and cheese, a lighter accompaniment usually balances the meal better than another rich dish.
Can you make cheese meatball salad ahead of time?
Yes, you can prepare the vegetables, cheese, and dressing for cheese meatball salad ahead of time. Keep the dressing and cooked meatballs separate from the greens, then assemble everything shortly before serving to prevent sogginess.
How long does cheese meatball salad last in the fridge?
Cheese meatball salad is best eaten soon after assembly, but leftovers can be refrigerated promptly in a covered container and eaten within a short time. Store the meatballs separately from dressed greens when possible, and discard food left out for too long.
Can you use leftover meatballs in cheese meatball salad?
Yes, cooked leftover meatballs can be used in cheese meatball salad if they have been refrigerated promptly and are still within their safe storage time. Reheat them thoroughly for a warm salad, or use them chilled if they were stored safely.
How can you make cheese meatball salad lighter?
Make cheese meatball salad lighter by baking or grilling the meatballs instead of frying them, using a modest amount of cheese, and adding extra vegetables. A lemon-based dressing also keeps the salad fresh without needing a heavy creamy sauce.
Cheese Meatball Salad Vitamins & Minerals
Vitamins
B12
2.63µg · 110% DV
Vitamin K
77.5µg · 65% DV
B3
7.75mg · 48% DV
B6
0.65mg · 38% DV
Minerals
Selenium
38µg · 69% DV
Phosphorus
453mg · 65% DV
Zinc
5.38mg · 49% DV
Sodium
955mg · 42% DV
Potassium ⭐
698mg · 21% DV
Cheese Meatball Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cheese Meatball Salad
To burn the 385 calories in 1 serving (medium) (250 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.
What is Cheese Meatball Salad?
Cheese Meatball Salad brings together cooked meatballs, cheese and fresh salad vegetables. It is a flexible combination rather than a dish tied to one particular region: the meatballs may be seasoned in different ways, while the cheese, greens and dressing vary with the cook. The result pairs the familiar heartiness of meatballs with the freshness of a salad.
Serve the meatballs warm over crisp greens for a filling lunch or supper, with bread on the side or on its own. Meat and cheese make it a protein-rich choice, while vegetables add freshness and some fibre. For a lighter plate, grill the meatballs and go easy on the dressing; tomatoes, cucumber and leafy greens work especially well.
How Nutritious Is Cheese Meatball Salad?
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.
Is Cheese Meatball Salad 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 Cheese Meatball Salad Contain Allergens?
Contains these allergens:
Which Diets Is Cheese Meatball Salad Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Cheese Meatball Salad Fat Profile
SATURATED
9.63g
MONOUNSATURATED
10.8g
POLYUNSATURATED
2.23g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.