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Oven Lean Meatballs Calories
Lean beef or chicken meatballs baked in the oven for a healthier option.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
3 piece (medium) of Oven Lean Meatballs (120 g) has 174 calories. That works out to 145 calories per 100 g. It contains 5 g of carbs, 25.8 g of protein, 4.9 g of fat and 0.8 g of fiber. Its 2.3 µg of B12 covers 95% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Oven Lean Meatballs Nutrition Facts
Selected: 3 piece (medium) · 120 g
174
KCAL / 120G
Carbs
5g
· 2% DV
Protein
25.8g
· 52% DV
Fat
4.9g
· 6% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 12% · Protein 62% · Fat 26%
Oven Lean Meatballs nutrition facts table · 3 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 174 kcal | |
| Total fat | 4.9 g | 6% |
| Saturated fat | 1.44 g | 7% |
| Trans fat | 0.02 g | |
| Sodium | 384 mg | 17% |
| Total carbohydrate | 5 g | 2% |
| Fiber | 0.8 g | 3% |
| Protein | 25.8 g | 52% |
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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How Many Calories in 3 Pieces of Oven Lean Meatballs?
| Serving | Amount | Calories |
|---|---|---|
| 3 piece (medium) | 120 g | 174 kcal |
| 1 piece (small) | 40 g | 58 kcal |
| 2 piece (medium) | 80 g | 116 kcal |
| 100 g | 100 g | 145 kcal |
| 1 serving (medium) | 150 g | 218 kcal |
| 5 piece (large) | 200 g | 290 kcal |
| 1 serving (large) | 250 g | 363 kcal |
| 10 piece (jumbo) | 400 g | 580 kcal |
Calculated from 145 calories per 100 g.
Frequently Asked Questions About Oven Lean Meatballs
How do you make Oven Lean Meatballs?
Oven Lean Meatballs are made by mixing lean ground meat with finely grated onion, seasoning, and a binder such as egg and breadcrumbs, then shaping and baking them. Space the meatballs on a lined tray so hot air can brown their surfaces.
Why do Oven Lean Meatballs turn out dry?
Oven Lean Meatballs can dry out because lean meat has little fat to keep it moist, especially if the mixture is overworked or the meatballs are overbaked. Mix only until combined and take them out as soon as they are cooked through.
What temperature should Oven Lean Meatballs reach inside?
Oven Lean Meatballs made with ground beef should reach 160°F (71°C) at the center; those made with ground chicken should reach 165°F (74°C). Check the thickest meatball with a food thermometer rather than judging doneness by browning alone.
How long should Oven Lean Meatballs bake?
Oven Lean Meatballs usually take about 15–20 minutes in a preheated 400°F (200°C) oven, depending on their size and the oven. Check that the centers are cooked through; larger meatballs need more time than small ones.
Do Oven Lean Meatballs need breadcrumbs?
No, Oven Lean Meatballs do not have to contain breadcrumbs. Egg or another suitable binder can help the mixture hold together, while breadcrumbs absorb moisture and soften the texture; adding too many can make the meatballs dense.
How do you stop Oven Lean Meatballs from sticking to the baking tray?
To stop Oven Lean Meatballs from sticking, line the tray with parchment paper or use a lightly oiled baking rack. Leave space between them and wait until their surfaces have browned before moving them, since early turning can break them apart.
Can you freeze Oven Lean Meatballs?
Yes, you can freeze Oven Lean Meatballs either raw or cooked. Freeze them in a single layer first so they do not clump, then transfer them to a sealed freezer-safe container; thaw cooked meatballs in the refrigerator before reheating.
How long do cooked Oven Lean Meatballs keep in the fridge?
Cooked Oven Lean Meatballs keep for 3–4 days in the refrigerator when stored in a covered container. Refrigerate them promptly after cooking, and reheat until hot throughout before serving.
What can you serve with Oven Lean Meatballs?
Oven Lean Meatballs pair well with roasted vegetables, pasta, rice, or a crisp green salad. For a simple meal, serve them with tomato sauce and a side that suits the seasoning in the meatball mixture.
Why do Oven Lean Meatballs shrink while baking?
Oven Lean Meatballs shrink as their meat proteins tighten and release moisture and fat in the heat. Using meatballs of similar size helps them finish together; avoid packing the mixture tightly, which can make the texture firm as well.
Oven Lean Meatballs Vitamins & Minerals
Vitamins
B12
2.28µg · 95% DV
B3
4.92mg · 31% DV
B6
0.38mg · 22% DV
B2
0.23mg · 18% DV
Minerals
Zinc
4.2mg · 38% DV
Phosphorus
222mg · 32% DV
Selenium
16µg · 29% DV
Sodium
384mg · 17% DV
Potassium ⭐
354mg · 10% DV
Oven Lean Meatballs Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oven Lean Meatballs
To burn the 174 calories in 3 piece (medium) (120 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.
What is Oven Lean Meatballs?
Oven Lean Meatballs are Turkish-style köfte made by seasoning lean ground meat, shaping it into small rounds and baking them until browned. Köfte is a familiar home-cooked dish in Turkey, and baking offers a straightforward alternative to frying. Recipes vary, with the meat and seasoning adjusted to taste.
Serve them hot, often with salad, roasted vegetables or yoghurt; at home, they may also come with rice or bread. The texture is firm and tender, with a lightly browned outside. Made with lean meat, they are a protein-forward main dish: each 100 g provides 21.5 g of protein. For a lighter plate, pair the meatballs with plenty of vegetables and keep richer sides modest.
How Nutritious Is Oven Lean Meatballs?
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.
Is Oven Lean 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 Oven Lean Meatballs Contain Allergens?
No known major allergens
Which Diets Is Oven Lean Meatballs 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
Oven Lean Meatballs Fat Profile
SATURATED
1.44g
MONOUNSATURATED
1.8g
POLYUNSATURATED
0.48g
Omega 6:3 ratio 2.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.