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Meatballs (lean ground beef) Calories
High protein, low fat, rich in iron and vitamin B12
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
3 piece (medium) of Meatballs (lean ground beef) (120 g) has 204 calories. That works out to 170 calories per 100 g. It contains 3 g of carbs, 28.2 g of protein, 8.4 g of fat and 0.4 g of fiber. Its 2.6 µg of B12 covers 110% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
What is Meatballs (lean ground beef)?
Meatballs made with lean ground beef are shaped portions of seasoned mince, cooked until browned on the outside and tender inside. Recipes vary: some include onion, herbs or breadcrumbs, while others keep the mixture simple. They are familiar in Turkish home cooking as well as in many other cuisines, where seasonings and serving styles differ.
Serve them hot with salad, rice, potatoes or flatbread, or tuck them into a sandwich. Their main nutritional strength is protein, with less fat than meatballs made from fattier mince. For a lighter meal, grill or bake them and pair with vegetables or a crisp salad.
Meatballs (lean ground beef) Nutrition Facts
Selected: 100 g
170
KCAL / 100G
Carbs
2.5g
· 1% DV
Protein
23.5g
· 47% DV
Fat
7g
· 9% DV
Fiber
0.3g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 6% · Protein 56% · Fat 38%
Meatballs (lean ground beef) Vitamins & Minerals
Vitamins
B12
2.2µg · 92% DV
B3
4.5mg · 28% DV
B6
0.35mg · 21% DV
B2
0.22mg · 17% DV
Minerals
Zinc
5mg · 45% DV
Phosphorus
210mg · 30% DV
Selenium
14µg · 25% DV
Sodium
320mg · 14% DV
How Nutritious Is Meatballs (lean ground beef)?
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.
Meatballs (lean ground beef) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Meatballs (lean ground beef)
To burn the 170 calories in 100 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.
Is Meatballs (lean ground beef) 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 (lean ground beef) Contain Allergens?
No known major allergens
Which Diets Is Meatballs (lean ground beef) 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 (lean ground beef) Fat Profile
SATURATED
2.6g
MONOUNSATURATED
2.8g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 1.9:1
Below the ideal 4:1 — a good omega balance.
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Frequently Asked Questions About Meatballs (lean ground beef)
How do you make lean ground beef meatballs?
Combine lean ground beef with finely grated onion, seasoning, and a binder such as egg or breadcrumbs, then shape gently. Chilling the shaped meatballs before cooking helps them hold together; avoid packing the mixture too tightly, which can make them dense.
Why do lean ground beef meatballs fall apart?
Lean ground beef meatballs can fall apart when the mixture is too wet, not mixed enough, or turned before a crust forms. Drain excess onion liquid, mix until the ingredients hold together, and let the first side brown before flipping.
How do you keep lean ground beef meatballs moist?
To keep lean ground beef meatballs moist, avoid overcooking them and mix in finely grated onion or a small amount of milk-soaked breadcrumbs. Shape them gently rather than compressing them, and remove them from the heat as soon as they are safely cooked.
What can you put in lean ground beef meatballs besides breadcrumbs?
Lean ground beef meatballs can be made without breadcrumbs; egg, finely grated onion, or cooked rice can help bind or soften the mixture. Herbs, garlic, and spices add flavor, while excess wet ingredients can make the meatballs difficult to shape.
What is the safest way to cook lean ground beef meatballs?
Cook lean ground beef meatballs until the center reaches 71°C (160°F), checking the largest one with a food thermometer. They can be baked, pan-cooked, or simmered in sauce, but browning alone does not confirm that the center is fully cooked.
Can you bake lean ground beef meatballs instead of frying them?
Yes, lean ground beef meatballs bake well and need little or no added oil. Arrange them with space between each one on a baking sheet so they cook evenly, and check their internal temperature rather than relying only on browning.
Can you make lean ground beef meatballs ahead of time?
Yes, you can shape lean ground beef meatballs ahead and refrigerate them in a covered container before cooking. Keep raw meatballs separate from ready-to-eat foods, and freeze them if you will not cook them within a short time.
Can you freeze lean ground beef meatballs?
Yes, lean ground beef meatballs freeze well either raw or cooked. Freeze them in a single layer first so they do not stick together, then transfer them to a sealed freezer container; thaw raw meatballs in the refrigerator before cooking.
How long do cooked lean ground beef meatballs keep in the fridge?
Cooked lean ground beef meatballs keep for about three to four days in the refrigerator when stored promptly in a covered container. Reheat leftovers until steaming hot, and discard them if they were left at room temperature for too long.
What sauce goes well with lean ground beef meatballs?
Tomato sauce is a classic match for lean ground beef meatballs, while a simple pan gravy or herb sauce also works. Simmering the meatballs briefly in sauce after browning adds flavor and helps keep them tender.
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Nutrition data compiled from USDA FoodData Central and scientific sources.