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Meatball (low oil, cooked) Calories
Low-oil cooked meatball, high in protein and iron.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
3 piece (medium) of Meatball (low oil, cooked) (90 g) has 167 calories. That works out to 185 calories per 100 g. It contains 4.7 g of carbs, 16.7 g of protein, 9.2 g of fat and 0.7 g of fiber. Its 1.4 µg of B12 covers 60% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Meatball (low oil, cooked) Nutrition Facts
Selected: 3 piece (medium) · 90 g
167
KCAL / 90G
Carbs
4.7g
· 2% DV
Protein
16.7g
· 33% DV
Fat
9.2g
· 12% 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 11% · Protein 40% · Fat 49%
Meatball (low oil, cooked) nutrition facts table · 3 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 167 kcal | |
| Total fat | 9.2 g | 12% |
| Saturated fat | 3.78 g | 19% |
| Trans fat | 0.07 g | |
| Sodium | 351 mg | 15% |
| Total carbohydrate | 4.7 g | 2% |
| Fiber | 0.7 g | 3% |
| Protein | 16.7 g | 33% |
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 3 Pieces of Meatball (low oil, cooked)?
| Serving | Amount | Calories |
|---|---|---|
| 3 piece (medium) | 90 g | 167 kcal |
| 1 piece (thin) | 20 g | 37 kcal |
| 1 piece (small) | 30 g | 56 kcal |
| 1 piece (thick) | 45 g | 83 kcal |
| 2 piece (medium) | 60 g | 111 kcal |
| 1 serving (small) | 60 g | 111 kcal |
| 100 g | 100 g | 185 kcal |
| 1 serving (large) | 120 g | 222 kcal |
| 5 piece (large) | 150 g | 278 kcal |
Calculated from 185 calories per 100 g.
Frequently Asked Questions About Meatball (low oil, cooked)
What goes into a low-oil cooked meatball?
A low-oil cooked meatball is usually made with ground meat, salt, seasoning, and often onion; breadcrumbs or soaked bread may be added for texture. Recipes vary, and egg is sometimes used to help the mixture hold together.
How do you stop a low-oil cooked meatball from falling apart?
To stop a low-oil cooked meatball from falling apart, mix the ingredients thoroughly and chill the shaped meatballs before cooking. Let one side brown before turning them, since moving them too soon can break the surface.
How do you keep a low-oil cooked meatball tender?
Use ground meat that is not completely lean, handle the mixture gently, and avoid overcooking a low-oil cooked meatball. Finely grated onion can add moisture, while chilling the shaped meatballs helps them keep their shape.
What meat is best for a low-oil cooked meatball?
Ground beef is a common choice for a low-oil cooked meatball; beef mixed with lamb also works well. Meat with some fat tends to stay more tender than very lean ground meat, even when little oil is used for cooking.
How do you cook a low-oil cooked meatball in a pan?
Heat a nonstick pan over medium heat and coat it lightly with oil. Cook the low-oil cooked meatballs in a single layer, turning them once the first side has browned; crowding the pan can make them steam instead of brown.
What should you serve with a low-oil cooked meatball?
A low-oil cooked meatball pairs well with salad, roasted vegetables, rice, or mashed potatoes. For a familiar meal, serve it with tomato sauce and pasta, or add a fresh vegetable side to balance the plate.
How long does a low-oil cooked meatball last in the fridge?
A low-oil cooked meatball keeps in the refrigerator for about 3–4 days when stored promptly in a covered container. Refrigerate leftovers within two hours of cooking, and discard them if their smell or texture changes.
Can you freeze a low-oil cooked meatball?
Yes, you can freeze a low-oil cooked meatball. Cool it completely, then pack portions in an airtight freezer container or bag; thaw in the refrigerator and reheat thoroughly before serving.
How do you reheat a low-oil cooked meatball without drying it out?
Reheat a low-oil cooked meatball gently in a covered pan with a splash of water or sauce. You can also use an oven or microwave; heat until the center is hot, but avoid prolonged cooking that dries it out.
Can you cook a low-oil cooked meatball from frozen?
Yes, a low-oil cooked meatball can be reheated from frozen, though it takes longer than a thawed one. Use a covered pan, oven, or microwave and make sure the center is thoroughly hot before eating.
Meatball (low oil, cooked) Vitamins & Minerals
Vitamins
B12
1.44µg · 60% DV
B3
2.88mg · 18% DV
Biotin
4.05µg · 13% DV
B2
0.17mg · 13% DV
Minerals
Zinc
2.88mg · 26% DV
Phosphorus
167mg · 24% DV
Selenium
12µg · 22% DV
Sodium
351mg · 15% DV
Potassium ⭐
234mg · 7% DV
Meatball (low oil, cooked) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Meatball (low oil, cooked)
To burn the 167 calories in 3 piece (medium) (90 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 (low oil, cooked)?
Meatball (low oil, cooked) refers here to Turkish köfte: seasoned ground meat shaped into small patties or balls and cooked in a little oil. Recipes vary by region and household, with onion and herbs or spices commonly mixed into the meat.
The outside is lightly browned while the centre stays tender and savoury. In Turkey, köfte is served as a main meal with rice, salad or yoghurt, and can also appear on a shared table alongside other dishes. It is a filling, protein-rich choice, providing 18.5 g of protein per 100 g. For a lighter plate, pair it with plenty of salad or grilled vegetables rather than a heavy side.
How Nutritious Is Meatball (low oil, cooked)?
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 Meatball (low oil, cooked) 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 (low oil, cooked) Contain Allergens?
No known major allergens
Which Diets Is Meatball (low oil, cooked) Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Meatball (low oil, cooked) Fat Profile
SATURATED
3.78g
MONOUNSATURATED
3.69g
POLYUNSATURATED
0.99g
Omega 6:3 ratio 2.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.