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High in protein and vitamin B12; high in fat
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 piece (medium) of Oily baked meatballs (75 g) has 210 calories. That works out to 280 calories per 100 g. It contains 3 g of carbs, 15.4 g of protein, 15.4 g of fat and 0.3 g of fiber. Its 1.7 µg of B12 covers 72% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Selected: 2 piece (medium) · 75 g
210
KCAL / 75G
Carbs
3g
· 1% DV
Protein
15.4g
· 31% DV
Fat
15.4g
· 20% 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 29% · Fat 65%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 210 kcal | |
| Total fat | 15.4 g | 20% |
| Saturated fat | 5.78 g | 29% |
| Trans fat | 0.6 g | |
| Sodium | 338 mg | 15% |
| Total carbohydrate | 3 g | 1% |
| Fiber | 0.3 g | 1% |
| Protein | 15.4 g | 31% |
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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| Serving | Amount | Calories |
|---|---|---|
| 2 piece (medium) | 75 g | 210 kcal |
| 1 piece (mini) | 25 g | 70 kcal |
| 1 piece (small) | 45 g | 126 kcal |
| 100 g | 100 g | 280 kcal |
| 3 piece (large) | 120 g | 336 kcal |
| 4 piece (extra large) | 160 g | 448 kcal |
| 1 cup (diced) | 180 g | 504 kcal |
| 1 serving (large) | 200 g | 560 kcal |
| 1 serving (extra large) | 300 g | 840 kcal |
Calculated from 280 calories per 100 g.
Oily baked meatballs are usually made with ground meat, onion, egg, breadcrumbs or soaked bread, and seasonings. The exact mixture varies by recipe; a little binder helps the meatballs hold their shape while baking.
Oily baked meatballs can seem greasy when the ground meat contains a lot of fat or the meatballs sit in the rendered fat after baking. Use a rimmed tray and transfer them to a plate or rack once cooked.
To keep oily baked meatballs tender, avoid overworking the meat mixture and take care not to overbake them. Making the meatballs a similar size helps them finish cooking evenly without smaller ones drying out.
A rack set over a rimmed pan lets fat drain away from oily baked meatballs as they cook. If you bake them directly on a tray, leave space between them and turn or reposition them if they brown unevenly.
Use enough binder, such as egg and breadcrumbs, and mix until the ingredients just hold together. Chilling the shaped oily baked meatballs before baking can also help them keep their shape, especially if the mixture feels soft.
Oily baked meatballs are done when the centers are cooked through, not just when the outside has browned. Check the thickest one by cutting into it or using a food thermometer; ground meat should be fully cooked.
Yes, you can shape oily baked meatballs ahead and keep them covered in the refrigerator until you are ready to bake them. Keep them chilled rather than leaving raw meat at room temperature, and cook them thoroughly.
Serve oily baked meatballs with a crisp salad, roasted vegetables, or potatoes. A bright, acidic side such as a lemon-dressed salad can balance the richness of the meat without adding another heavy element to the meal.
Cooked oily baked meatballs keep for about 3–4 days in a covered container in the refrigerator. Refrigerate leftovers promptly, and reheat only the portion you plan to eat until it is hot throughout.
Yes, oily baked meatballs can be frozen cooked or uncooked. Freeze them in a single layer first, then transfer them to a sealed container; thaw cooked meatballs in the refrigerator before reheating.
Vitamins
B12
1.73µg · 72% DV
B3
3.45mg · 22% DV
B6
0.22mg · 13% DV
B2
0.14mg · 11% DV
Minerals
Zinc
3.9mg · 35% DV
Selenium
17µg · 31% DV
Phosphorus
135mg · 19% DV
Sodium
338mg · 15% DV
Potassium ⭐
225mg · 7% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 210 calories in 2 piece (medium) (75 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.
Oily baked meatballs are a Turkish-style köfte made by seasoning minced meat, shaping it into patties or balls and baking it until browned. Recipes vary; onion and herbs or spices are common additions, and some mixtures include a little bread or another binder.
They are served hot, often with rice, potatoes, flatbread or a fresh salad, and work well as a family dinner or part of a shared meal. The meat makes them a good source of protein and vitamin B12, while their richness also means they are high in fat. For a lighter plate, bake them on a rack so excess fat can drain and pair them with vegetables or salad.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
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.
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.
No known major allergens
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
5.78g
MONOUNSATURATED
6.82g
POLYUNSATURATED
0.64g
Omega 6:3 ratio 8.2:1
Above the ideal 4:1 (8.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.