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High-protein, low-carb meat dish
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Dry meatballs (40 g) has 102 calories. That works out to 255 calories per 100 g. It contains 2.1 g of carbs, 9.8 g of protein, 6.1 g of fat and 0.2 g of fiber. Its 0.8 µg of B12 covers 35% of the Daily Value. Its glycemic index is 5 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 40 g
102
KCAL / 40G
Carbs
2.1g
· 1% DV
Protein
9.8g
· 20% DV
Fat
6.1g
· 8% DV
Fiber
0.2g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 8% · Protein 38% · Fat 54%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 102 kcal | |
| Total fat | 6.1 g | 8% |
| Saturated fat | 2.16 g | 11% |
| Trans fat | 0.16 g | |
| Sodium | 208 mg | 9% |
| Total carbohydrate | 2.1 g | 1% |
| Fiber | 0.2 g | 1% |
| Protein | 9.8 g | 20% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 40 g | 102 kcal |
| 1 piece (small) | 25 g | 64 kcal |
| 1 piece (large) | 60 g | 153 kcal |
| 2 piece (double) | 80 g | 204 kcal |
| ½ cup (shredded) | 90 g | 230 kcal |
| 100 g | 100 g | 255 kcal |
| 3 piece (triple) | 120 g | 306 kcal |
| 1 serving (medium) | 150 g | 383 kcal |
| 1 serving (large) | 220 g | 561 kcal |
Calculated from 255 calories per 100 g.
No. “Dry meatballs” is the English name listed for Turkish kuru köfte, which is cooked without a sauce; the meat is not dehydrated. They are usually shaped and pan-fried or baked.
Mix ground meat with grated onion, breadcrumbs or softened bread, egg, and seasonings, then shape into small patties. Pan-fry or bake until cooked through; avoid leaving them on the heat longer than needed.
Dry meatballs often become tough when the meat is very lean, the mixture is overworked, or the patties are cooked too long. Choose meat with some fat and remove the meatballs from the heat once done.
To keep dry meatballs intact, knead the mixture until it holds together and chill it before shaping. If it feels crumbly, add a little beaten egg or onion juice, and let the patties set before turning them in the pan.
Ground beef is a common choice for dry meatballs, while a beef-and-lamb blend gives them a richer flavor. Avoid very lean mince, which can make the cooked patties less tender.
Yes, dry meatballs can be baked instead of pan-fried. Arrange them with space between each patty on a baking tray and turn them once if needed; baking makes it easier to cook a batch with less added oil.
Dry meatballs pair well with rice, roasted or fried potatoes, and a crisp salad. For a Turkish-style meal, serve them with cacık or grilled vegetables; these sides complement the savory patties without adding a sauce.
Yes, freeze dry meatballs either cooked or uncooked after shaping. Freeze them in a single layer first so they do not stick together, then transfer them to a sealed container; thaw in the refrigerator before cooking or reheating.
Cooked dry meatballs generally keep for three to four days in a covered container in the refrigerator. Refrigerate them promptly after the meal, and reheat until hot throughout before serving.
Dry meatballs are served as patties without cooking in a sauce, often with sides such as rice or salad. Sauced meatballs simmer in a liquid, which changes their texture and makes the sauce part of the dish.
Vitamins
B12
0.84µg · 35% DV
B3
2.32mg · 14% DV
B6
0.17mg · 10% DV
B2
0.09mg · 7% DV
Minerals
Zinc
1.88mg · 17% DV
Selenium
7.6µg · 14% DV
Phosphorus
88mg · 13% DV
Sodium
208mg · 9% DV
Potassium ⭐
124mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 102 calories in 1 piece (medium) (40 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.
Dry meatballs are a Turkish style of köfte: seasoned ground meat shaped into small patties and cooked without a sauce. Depending on the household recipe, the mixture may include onion and a little bread or breadcrumbs, with herbs and spices varying by cook. The name distinguishes this firmer, drier preparation from saucy meatball dishes.
They develop a browned outside and a tender, savoury centre. In Turkey, they’re often served as a main with rice, salad and ayran, or offered in smaller portions at breakfast or alongside tea. They’re protein-rich, with 24.5 g of protein per 100 g. For a lighter plate, bake them rather than frying and pair them with a generous fresh salad.
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.
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.
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.
No known major allergens
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
SATURATED
2.16g
MONOUNSATURATED
2.56g
POLYUNSATURATED
0.36g
Omega 6:3 ratio 8.7:1
Above the ideal 4:1 (8.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.