3 piece (medium) of Meatballs (Pan-cooked, No Oil) (120 g) has 222 calories. That works out to 185 calories per 100 g. It contains 5 g of carbs, 22.2 g of protein, 12.6 g of fat and 0.7 g of fiber. Its 2 µg of B12 covers 85% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Meatballs (Pan-cooked, No Oil)?

Meatballs (pan-cooked, no oil) are Turkish-style köfte: seasoned ground meat shaped into small rounds or patties and cooked in a pan without added oil. Recipes vary by household and region, with onion and spices commonly mixed into the meat.

They develop a browned exterior while staying tender and textured inside. In Turkey, köfte is often served for lunch or dinner with rice or bulgur, salad and yoghurt; it also makes an easy filling for bread. These meatballs provide substantial protein and iron, while their fat content depends on the meat used. For a lighter meal, choose lean mince and serve them with a generous salad.

Meatballs (Pan-cooked, No Oil) Nutrition Facts

Selected: 100 g

185

KCAL / 100G

Carbs

4.2g

· 2% DV

Protein

18.5g

· 37% DV

Fat

10.5g

· 13% DV

Fiber

0.6g

· 2% DV

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

Calories come from: Carbs 9% · Protein 40% · Fat 51%

Meatballs (Pan-cooked, No Oil) Vitamins & Minerals

Vitamins

B12

1.7µg · 71% DV

3.9mg · 24% DV

0.21mg · 16% DV

0.28mg · 16% DV

Minerals

Zinc

3mg · 27% DV

Phosphorus

185mg · 26% DV

Selenium

14µg · 25% DV

Sodium

340mg · 15% DV

How Nutritious Is Meatballs (Pan-cooked, No Oil)?

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

52/ 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 (Pan-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 (Pan-cooked, No Oil)

To burn the 185 calories in 100 g:

🚶

46min

Walking (5 km/h)

🏃

19min

Running (8 km/h)

🚴

25min

Cycling

🏊

22min

Swimming

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

Is Meatballs (Pan-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 (Pan-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 (Pan-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 (Pan-cooked, No Oil) Fat Profile

SATURATED

4.1g

MONOUNSATURATED

4.3g

POLYUNSATURATED

0.35g

⚖️

Omega 6:3 ratio 2.4:1

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

Compare Meatballs (Pan-cooked, No Oil)

🥩vs🥩

Meatballs (Pan-cooked, No Oil) vs Ground Beef65 kcal fewer per 100 g

→🥩vs🍢

Meatballs (Pan-cooked, No Oil) vs Chicken Skewer45 kcal more per 100 g

→🥩vs🥩

Meatballs (Pan-cooked, No Oil) vs Sauteed Lamb45 kcal fewer per 100 g

→🥩vs🍗

Meatballs (Pan-cooked, No Oil) vs Smoked Turkey75 kcal more per 100 g

→

Foods Similar to Meatballs (Pan-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 (Pan-cooked, No Oil)

What meat is used in oil-free pan-cooked meatballs?

Oil-free pan-cooked meatballs are usually made with ground beef, though lamb, pork, or a blend can be used depending on the recipe. Salt, pepper, herbs, onion, and sometimes breadcrumbs or egg are added to season and bind them.

How do you stop oil-free pan-cooked meatballs from sticking to the pan?

Use a well-seasoned cast-iron or nonstick skillet and preheat it before adding the meatballs. Leave them undisturbed until a browned crust forms; turning them too soon can make them stick or break apart.

How do you keep oil-free pan-cooked meatballs from falling apart?

Mix the meat just until it holds together, and chill the shaped meatballs before cooking. If the mixture feels wet, drain excess liquid from the onion or add a small amount of binder such as breadcrumbs.

How can you tell when oil-free pan-cooked meatballs are done?

Oil-free pan-cooked meatballs made with ground beef should reach 160°F (71°C) at the center. A food thermometer is more reliable than judging by the outside color, which browns before the middle is necessarily cooked.

Why are oil-free pan-cooked meatballs tough or dry?

Oil-free pan-cooked meatballs turn tough when the mixture is overworked or they are cooked for too long. Mix gently, make the pieces a similar size, and avoid pressing them down in the pan, which squeezes out moisture.

Can you cook oil-free pan-cooked meatballs without any added fat?

Yes, you can cook oil-free pan-cooked meatballs without adding fat, especially in a nonstick skillet. Meat with some natural fat will release a little as it cooks; very lean meat is more likely to stick or dry out.

What seasoning works best in oil-free pan-cooked meatballs?

Black pepper, garlic, onion, parsley, and dried oregano all work well in oil-free pan-cooked meatballs. For a Mediterranean-style flavor, add cumin or paprika; keep wet ingredients modest so the mixture stays firm enough to shape.

How long do cooked oil-free pan-cooked meatballs last in the fridge?

Cooked oil-free pan-cooked meatballs keep for three to four days in the refrigerator when stored promptly in a covered container. Refrigerate them within two hours of cooking, and keep raw meat separate from cooked portions.

Can you freeze oil-free pan-cooked meatballs?

Yes, oil-free pan-cooked meatballs freeze well once fully cooled. Freeze them in a sealed container, with parchment between layers if needed, and thaw them in the refrigerator before reheating until hot throughout.

What should you serve with oil-free pan-cooked meatballs?

Oil-free pan-cooked meatballs pair well with tomato sauce and pasta, roasted vegetables, or a grain such as rice or bulgur. A crisp salad or yogurt-based sauce adds a fresh contrast to their browned, savory flavor.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026