3 piece (medium) of Meatballs (90 g) has 189 calories. That works out to 210 calories per 100 g. It contains 7.2 g of carbs, 14 g of protein, 11.7 g of fat and 1.1 g of fiber. Its 1.1 µg of B12 covers 45% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Meatballs?

Turkish köfte are seasoned minced-meat patties, shaped by hand and cooked in a pan, under the grill or in the oven. Recipes vary across Turkey: onion and breadcrumbs or softened bread are common additions, while some versions include egg. The name on this page is Meatballs, but these are the Turkish-style kind rather than a single fixed recipe.

They are usually browned on the outside and tender inside, and often served with rice, salad, grilled vegetables or flatbread. In Turkey, they make a familiar lunch or dinner; elsewhere, they also work well in a sandwich or as part of a shared meal. Meatballs provide protein and iron. For a lighter plate, grill them and pair with plenty of fresh salad instead of a fried side.

Meatballs Nutrition Facts

Selected: 100 g

210

KCAL / 100G

Carbs

· 3% DV

Protein

15.5g

· 31% DV

Fat

13g

· 17% DV

Fiber

1.2g

· 4% DV

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

Calories come from: Carbs 15% · Protein 29% · Fat 56%

Meatballs Vitamins & Minerals

Vitamins

B12

1.2µg · 50% DV

3.8mg · 24% DV

0.28mg · 16% DV

0.19mg · 15% DV

Minerals

Zinc

3mg · 27% DV

Phosphorus

160mg · 23% DV

Selenium

11µg · 20% DV

Sodium

420mg · 18% DV

How Nutritious Is 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

48/ 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.

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 Meatballs

To burn the 210 calories in 100 g:

🚶

52min

Walking (5 km/h)

🏃

21min

Running (8 km/h)

🚴

29min

Cycling

🏊

24min

Swimming

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

Is 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 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 Meatballs 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

Meatballs Fat Profile

SATURATED

5.2g

MONOUNSATURATED

5.7g

POLYUNSATURATED

1.1g

⚖️

Omega 6:3 ratio 3.6:1

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

Compare Meatballs

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Meatballs vs Ground Beef40 kcal fewer per 100 g

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Meatballs vs Chicken Skewer70 kcal more per 100 g

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Meatballs vs Sauteed Lamb20 kcal fewer per 100 g

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Meatballs vs Smoked Turkey100 kcal more per 100 g

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Foods Similar to Meatballs

🥩

Ground Beef

250 kcal

🍢

Chicken Skewer

140 kcal

🥩

Sauteed Lamb

230 kcal

🍗

Smoked Turkey

110 kcal

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Beef Kavurma

230 kcal

🍆🍖

Meatballs with Eggplant Purée

155 kcal

🥩

Beef Cubed

250 kcal

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Chicken (Sauteed)

165 kcal

Frequently Asked Questions About Meatballs

What are meatballs made of?

Meatballs are usually made from ground meat mixed with breadcrumbs or another binder, egg, and seasonings. The exact ingredients vary by cuisine: Turkish köfte often includes onion and spices, while some Italian-style versions use herbs, cheese, or garlic.

How do you keep meatballs from falling apart?

Use enough binder, mix the ingredients until they hold together, and chill the shaped meatballs before cooking. If the mixture feels wet, squeeze excess liquid from grated onion or add a little more breadcrumb. Turn the meatballs only after the first side has browned.

Why are my meatballs tough?

Meatballs often turn tough when the mixture is overworked, the meat is very lean, or they are cooked for too long. Mix just until combined, choose meat with some fat, and stop cooking once the meatballs are safely cooked through.

Should you bake, fry, or grill meatballs?

You can bake, pan-fry, or grill meatballs; each method works. Pan-frying and grilling create a browned exterior, while baking cooks a batch with less hands-on attention. Choose the method that suits your recipe, and avoid crowding the pan or tray.

Can you freeze meatballs?

Yes, meatballs freeze well either raw or cooked. Freeze raw shaped meatballs in a single layer before transferring them to a sealed container; let cooked ones cool first. Thaw them in the refrigerator, and don’t refreeze meatballs after they have thawed.

How long do cooked meatballs last in the fridge?

Cooked meatballs generally keep for 3–4 days in a covered container in the refrigerator. Refrigerate them promptly rather than leaving them at room temperature, and reheat until hot throughout before serving.

What is the difference between Swedish and Italian meatballs?

Swedish meatballs are commonly served with a creamy gravy, lingonberry sauce, and potatoes. Italian-American meatballs are often larger, seasoned with herbs and sometimes cheese, and served with tomato sauce and pasta. Recipes vary, but the seasonings and accompaniments are key differences.

Do you need to brown meatballs before adding them to sauce?

No, browning meatballs before adding them to sauce is not essential, but it adds a browned exterior and deeper flavor. If you skip that step, place the shaped meatballs gently into gently simmering sauce and cook them through without stirring roughly.

How can you tell when meatballs are cooked through?

The most reliable way to tell whether meatballs are cooked through is to check the center with a food thermometer. The safe internal temperature depends on the type of meat, so use the guidance for the meat in your recipe rather than judging by browning alone.

What should you serve with meatballs?

Serve meatballs with sides that suit their sauce and seasoning: pasta or crusty bread with tomato sauce, mashed potatoes with gravy, or rice and salad with spiced köfte. Roasted vegetables or a fresh green salad also make an easy accompaniment.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026