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A hearty pan-fried main dish combining protein-rich meatballs and starchy potatoes.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Pan-Fried Meatballs with Potatoes (250 g) has 475 calories. That works out to 190 calories per 100 g. It contains 30 g of carbs, 27.5 g of protein, 25 g of fat and 3.8 g of fiber. Its 2.3 µg of B12 covers 94% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 serving (medium) · 250 g
475
KCAL / 250G
Carbs
30g
· 11% DV
Protein
27.5g
· 55% DV
Fat
25g
· 32% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 26% · Protein 24% · Fat 50%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 475 kcal | |
| Total fat | 25 g | 32% |
| Saturated fat | 8.5 g | 43% |
| Trans fat | 0.75 g | |
| Sodium | 775 mg | 34% |
| Total carbohydrate | 30 g | 11% |
| Fiber | 3.8 g | 14% |
| Protein | 27.5 g | 55% |
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 |
|---|---|---|
| 1 serving (medium) | 250 g | 475 kcal |
| 1 piece (small) | 35 g | 67 kcal |
| 1 piece (large) | 55 g | 105 kcal |
| 100 g | 100 g | 190 kcal |
| 1 serving (small) | 180 g | 342 kcal |
| 1 cup (medium) | 220 g | 418 kcal |
| 1 cup (large) | 300 g | 570 kcal |
| 1 serving (large) | 350 g | 665 kcal |
Calculated from 190 calories per 100 g.
Shape seasoned ground meat into small meatballs, then cook them in a skillet with evenly cut potatoes and a little oil. Cover the pan over low heat to help the potatoes soften without burning the meatballs.
Mix the meat thoroughly with grated onion, egg, and breadcrumbs so the meatballs hold their shape. Chill the mixture briefly before shaping, and turn the meatballs gently once they have browned on the first side.
You do not have to cook the potatoes separately. Cut them small so they cook alongside the meatballs; if your pieces are thick, start them in the pan first and add the meatballs once the potatoes have begun to soften.
Yes. Arrange the meatballs and potatoes in a lightly oiled baking dish in a single layer and bake until the potatoes are tender and the meatballs are cooked through. Avoid overbaking, which can dry out the meat.
Ground beef is a common choice for pan-fried meatballs with potatoes, and meat with some fat makes more tender meatballs. Ground lamb or a beef-and-lamb blend also works if you prefer a richer flavor.
Salt, black pepper, and cumin are classic seasonings for the meatballs. You can add chopped parsley or chili flakes for extra flavor; mix seasonings into the meat before shaping so they are evenly distributed.
Serve pan-fried meatballs with potatoes with a crisp salad, yogurt, or a cucumber-yogurt sauce. These fresh sides balance the savory, pan-fried main dish without adding another starchy accompaniment.
Use a nonstick skillet and only a thin coating of oil; cook the potatoes covered rather than deep-frying them. Leave space between the meatballs so they brown instead of steaming, and drain any excess oil before serving.
Store pan-fried meatballs with potatoes in a covered container in the refrigerator for up to three days. Reheat until the meatballs and potatoes are hot all the way through, adding a splash of water if the pan seems dry.
Yes, but the potatoes may become soft or grainy after thawing. For a better texture, freeze the cooked meatballs separately from the potatoes, thaw them in the refrigerator, and reheat thoroughly in a skillet.
Vitamins
B12
2.25µg · 94% DV
B3
6.75mg · 42% DV
B6
0.55mg · 32% DV
B2
0.3mg · 23% DV
Minerals
Selenium
30µg · 55% DV
Phosphorus
363mg · 52% DV
Zinc
5.25mg · 48% DV
Sodium
775mg · 34% DV
Potassium ⭐
775mg · 23% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 475 calories in 1 serving (medium) (250 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.
Pan-fried meatballs with potatoes is a homestyle Turkish dish: seasoned ground meat is shaped into köfte and cooked in a pan alongside potato pieces. The potatoes take on some of the savoury flavour as they soften and brown, making this a filling one-pan meal rather than a light side dish.
It is usually served hot for lunch or dinner, often with a fresh salad, yoghurt or cacık to balance the browned, savoury meat and tender potatoes. The meat contributes protein, while the potatoes provide most of the starchy carbohydrate; pan-frying also makes the dish fairly substantial. For a lighter plate, use less oil and add a generous salad. It works well as a straightforward family meal, with bread optional rather than essential.
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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
8.5g
MONOUNSATURATED
10.5g
POLYUNSATURATED
3.75g
Omega 6:3 ratio 16.3:1
Above the ideal 4:1 (16.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.