3 piece (medium) of Meatballs (cooked, no oil) (120 g) has 216 calories. That works out to 180 calories per 100 g. It contains 4.2 g of carbs, 26.4 g of protein, 9.6 g of fat and 0.6 g of fiber. Its 2.5 µg of B12 covers 105% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

What is Meatballs (cooked, no oil)?

Meatballs cooked without oil are the Turkish-style köfte: seasoned ground meat shaped by hand into small rounds or ovals. Recipes vary by region and household, often using onion and spices, and they may be grilled, baked or cooked on a hot surface without added oil.

They are served as a main dish with rice, flatbread, salad or grilled vegetables, and can also be part of a larger shared spread. The browned exterior gives way to a tender, savoury centre. They are protein-rich and relatively low in carbohydrate; a 100 g portion provides 22 g of protein. Pair them with vegetables for a lighter, balanced plate.

Meatballs (cooked, no oil) Nutrition Facts

Selected: 100 g

180

KCAL / 100G

Carbs

3.5g

· 1% DV

Protein

22g

· 44% DV

Fat

· 10% DV

Fiber

0.5g

· 2% DV

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

Calories come from: Carbs 8% · Protein 51% · Fat 41%

Meatballs (cooked, no oil) Vitamins & Minerals

Vitamins

B12

2.1µg · 88% DV

4.5mg · 28% DV

0.35mg · 21% DV

0.22mg · 17% DV

Minerals

Zinc

4mg · 36% DV

Phosphorus

210mg · 30% DV

Selenium

16µg · 29% DV

Sodium

380mg · 17% DV

How Nutritious Is Meatballs (cooked, no oil)?

Nutrient density

High

60/ 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

55/ 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 (cooked, no oil) 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 (cooked, no oil)

To burn the 180 calories in 100 g:

🚶

45min

Walking (5 km/h)

🏃

18min

Running (8 km/h)

🚴

24min

Cycling

🏊

21min

Swimming

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

Is Meatballs (cooked, no oil) 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 (cooked, no oil) 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 (cooked, no oil) 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

Meatballs (cooked, no oil) Fat Profile

SATURATED

3.2g

MONOUNSATURATED

3.1g

POLYUNSATURATED

0.3g

⚖️

Omega 6:3 ratio 1.7:1

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

Compare Meatballs (cooked, no oil)

🍖vs🥩

Meatballs (cooked, no oil) vs Ground Beef70 kcal fewer per 100 g

→🍖vs🍢

Meatballs (cooked, no oil) vs Chicken Skewer40 kcal more per 100 g

→🍖vs🥩

Meatballs (cooked, no oil) vs Sauteed Lamb50 kcal fewer per 100 g

→🍖vs🍗

Meatballs (cooked, no oil) vs Smoked Turkey70 kcal more per 100 g

→

Foods Similar to Meatballs (cooked, no oil)

🥩

Ground Beef

250 kcal

🍢

Chicken Skewer

140 kcal

🥩

Sauteed Lamb

230 kcal

🍗

Smoked Turkey

110 kcal

🥩

Beef Kavurma

230 kcal

🍆🍖

Meatballs with Eggplant Purée

155 kcal

🥩

Beef Cubed

250 kcal

🍗

Chicken (Sauteed)

165 kcal

Frequently Asked Questions About Meatballs (cooked, no oil)

What are meatballs made of?

Meatballs are usually made from ground meat mixed with seasonings and shaped into small rounds. Recipes may include onion, herbs, egg, or breadcrumbs; the exact ingredients vary by cuisine and by the kind of meat used.

How do you keep meatballs from falling apart?

To keep meatballs from falling apart, mix the ingredients evenly, shape them gently, and chill them before cooking. If the mixture contains grated onion, squeeze out excess liquid, and let the meatballs form a crust before turning them.

Why do meatballs turn out tough?

Meatballs can turn tough when the mixture is overworked or they are cooked for too long. Lean meatballs are especially easy to dry out, so mix just until combined and stop cooking once they are safely cooked through.

How long do cooked meatballs last in the fridge?

Cooked meatballs generally keep for 3–4 days in a refrigerator at 40°F (4°C) or colder. Refrigerate them in a covered container within two hours of cooking, and reheat them thoroughly before serving.

Can you freeze cooked meatballs?

Yes, cooked meatballs freeze well. Cool them, pack them in an airtight freezer-safe container, and thaw them in the refrigerator before reheating. For the best texture, avoid repeatedly thawing and refreezing the same portion.

What is the best way to reheat cooked meatballs?

Reheat cooked meatballs gently in a covered pan with a splash of water or sauce to help prevent them from drying out. You can also warm them in a covered oven-safe dish; heat until they are hot all the way through.

How do you make meatballs without frying them?

You can bake meatballs instead of frying them: arrange them with space between each one on a baking tray and cook until done in the centre. Turning them once can help them brown more evenly, especially if they are large.

What is the difference between Italian and Swedish meatballs?

Italian meatballs are commonly seasoned with garlic, herbs, and Parmesan and served with tomato sauce. Swedish meatballs are typically smaller, often use a mix of meats and warm spices, and are served with a creamy gravy.

What should you serve with meatballs?

Meatballs pair well with pasta and tomato sauce, mashed potatoes and gravy, or rice and roasted vegetables. For a lighter meal, serve them with a crisp salad or cooked vegetables instead of a rich sauce.

How can you tell when meatballs are fully cooked?

The most reliable way to check meatballs is with a food thermometer inserted into the centre; ground beef, pork, or lamb should reach 160°F (71°C). Colour alone is not a dependable way to judge whether they are safely cooked.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026