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Meatball (20% fat) Calories
Meatball made from 20% fat ground beef or mixed mince, high in protein and fat, rich in iron and B vitamins.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (medium) of Meatball (20% fat) (80 g) has 208 calories. That works out to 260 calories per 100 g. It contains 2.4 g of carbs, 13.6 g of protein, 16 g of fat and 0.4 g of fiber. Its 1.7 µg of B12 covers 70% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Meatball (20% fat) Nutrition Facts
Selected: 2 piece (medium) · 80 g
208
KCAL / 80G
Carbs
2.4g
· 1% DV
Protein
13.6g
· 27% DV
Fat
16g
· 21% DV
Fiber
0.4g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 5% · Protein 26% · Fat 69%
Meatball (20% fat) nutrition facts table · 2 piece (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 208 kcal | |
| Total fat | 16 g | 21% |
| Saturated fat | 6.56 g | 33% |
| Trans fat | 0.16 g | |
| Sodium | 336 mg | 15% |
| Total carbohydrate | 2.4 g | 1% |
| Fiber | 0.4 g | 1% |
| Protein | 13.6 g | 27% |
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 2 Pieces of Meatball (20% fat)?
| Serving | Amount | Calories |
|---|---|---|
| 2 piece (medium) | 80 g | 208 kcal |
| 1 piece (thin) | 25 g | 65 kcal |
| 1 piece (small) | 40 g | 104 kcal |
| 1 piece (thick) | 60 g | 156 kcal |
| 100 g | 100 g | 260 kcal |
| 3 piece (large) | 120 g | 312 kcal |
| 1 serving (medium) | 150 g | 390 kcal |
| 5 piece (jumbo) | 200 g | 520 kcal |
| 1 serving (large) | 250 g | 650 kcal |
Calculated from 260 calories per 100 g.
Frequently Asked Questions About Meatball (20% fat)
Why do 20%-fat meatballs fall apart when cooking?
20%-fat meatballs often fall apart when the mixture is too loose, has not been mixed enough, or is turned too soon. Mix the mince thoroughly, chill the shaped meatballs, and let them brown before flipping.
How do you keep 20%-fat meatballs tender?
Handle 20%-fat meatballs gently and avoid overmixing or cooking them for too long. The fat helps keep them moist, while compacting the mixture or leaving the meatballs on high heat can make them dense and tough.
Do 20%-fat meatballs need egg or breadcrumbs?
No, 20%-fat meatballs do not always need egg or breadcrumbs. Thoroughly mixed mince can hold together on its own; add a little binder only if the mixture feels too loose to shape.
Is 20% fat too much for meatballs?
No, 20% fat is a common choice for juicy, flavorful meatballs. It can leave more fat in the pan, so drain or spoon off excess if you prefer a less greasy result.
Should you brown 20%-fat meatballs before adding them to sauce?
Browning 20%-fat meatballs first is a good option, but it is not essential. It adds a browned flavor and helps the outside hold together; finish cooking them in the sauce so they absorb some of its flavor.
Can you freeze raw 20%-fat meatballs?
Yes, you can freeze raw 20%-fat meatballs. Arrange them separately until firm, then transfer them to a sealed freezer-safe container; thaw them in the refrigerator before cooking.
Can you bake 20%-fat meatballs instead of pan-frying them?
Yes, 20%-fat meatballs can be baked instead of pan-fried. Baking is convenient when making a batch, while pan-frying gives them more direct browning; either way, make sure the centers are fully cooked.
How can you tell when 20%-fat meatballs are fully cooked?
Check that the center of a 20%-fat meatball is fully cooked, not just that the outside has browned. A food thermometer suitable for meat is the most reliable check; color alone can be misleading.
What type of mince works best for 20%-fat meatballs?
Ground beef or a beef-and-pork blend can both work for 20%-fat meatballs. Choose mince with the stated fat level for a moist result, and season it well so the meat flavor stays balanced.
How should you store leftover 20%-fat meatballs?
Refrigerate leftover 20%-fat meatballs promptly in a covered container. Reheat only the portion you plan to eat, and freeze leftovers if you will not use them soon.
Meatball (20% fat) Vitamins & Minerals
Vitamins
B12
1.68µg · 70% DV
Vitamin D
4µg · 20% DV
B3
3.04mg · 19% DV
B6
0.2mg · 12% DV
Minerals
Zinc
3.36mg · 31% DV
Phosphorus
136mg · 19% DV
Selenium
9.6µg · 17% DV
Sodium
336mg · 15% DV
Potassium ⭐
208mg · 6% DV
Meatball (20% fat) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Meatball (20% fat)
To burn the 208 calories in 2 piece (medium) (80 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 Meatball (20% fat)?
A meatball with 20% fat is made from higher-fat ground beef or a mixture of minced meats, shaped into portions and cooked. In Turkey, köfte recipes vary by region and household; the mince is commonly seasoned before being grilled, pan-fried or baked.
The browned outside gives way to a tender, juicy centre. In Turkey, köfte is often served as a main dish with rice, grilled vegetables and salad, or tucked into bread. It is a substantial source of protein and fat, with iron and B vitamins as well. For a lighter meal, serve it with plenty of salad or grilled vegetables rather than adding rich sauces.
How Nutritious Is Meatball (20% fat)?
Nutrient density
Medium
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 Meatball (20% fat) 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 Meatball (20% fat) Contain Allergens?
No known major allergens
Which Diets Is Meatball (20% fat) 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
Meatball (20% fat) Fat Profile
SATURATED
6.56g
MONOUNSATURATED
6.8g
POLYUNSATURATED
0.56g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.