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Soy protein meatballs Calories
High-protein, fiber-containing, plant-based meatball alternative
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
3 piece (medium) of Soy protein meatballs (90 g) has 144 calories. That works out to 160 calories per 100 g. It contains 7.2 g of carbs, 14.4 g of protein, 7.2 g of fat and 4.5 g of fiber. Its 0.4 mg of Copper covers 40% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Soy protein meatballs Nutrition Facts
Selected: 3 piece (medium) · 90 g
144
KCAL / 90G
Carbs
7.2g
· 3% DV
Protein
14.4g
· 29% DV
Fat
7.2g
· 9% DV
Fiber
4.5g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 19% · Protein 38% · Fat 43%
Soy protein meatballs nutrition facts table · 3 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 144 kcal | |
| Total fat | 7.2 g | 9% |
| Saturated fat | 0.99 g | 5% |
| Trans fat | 0 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 7.2 g | 3% |
| Fiber | 4.5 g | 16% |
| Protein | 14.4 g | 29% |
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 Soy protein meatballs?
| Serving | Amount | Calories |
|---|---|---|
| 3 piece (medium) | 90 g | 144 kcal |
| 1 piece (small) | 30 g | 48 kcal |
| 2 piece (medium) | 60 g | 96 kcal |
| 100 g | 100 g | 160 kcal |
| 1 serving (medium) | 120 g | 192 kcal |
| 1 cup (whole) | 140 g | 224 kcal |
| 5 piece (large) | 150 g | 240 kcal |
| 1 serving (large) | 180 g | 288 kcal |
| 1 pack (whole) | 250 g | 400 kcal |
Calculated from 160 calories per 100 g.
Frequently Asked Questions About Soy protein meatballs
Are soy protein meatballs healthy?
Soy protein meatballs can be a nutritious plant-based option, providing protein and fiber. Their overall value depends on the recipe and how you serve them, so pair them with vegetables or whole grains and consider the salt and sauce in packaged versions.
What do soy protein meatballs taste and feel like?
Soy protein meatballs are usually savory, with a firm, slightly springy texture rather than the exact taste and bite of meat. Their flavor varies with the seasoning, so a well-seasoned recipe or a flavorful sauce makes a noticeable difference.
Can you cook soy protein meatballs from frozen?
Sometimes, but it depends on whether the soy protein meatballs are homemade or packaged and on their preparation state. Follow the cooking directions for the specific product; if there are none, thaw them safely in the refrigerator before cooking through.
How do you keep soy protein meatballs from drying out?
Keep soy protein meatballs moist by avoiding excessive cooking and serving them with sauce. If pan-frying, use moderate heat and turn them once the outside has browned; simmering them gently in tomato sauce is another practical option.
What sauce goes well with soy protein meatballs?
Tomato sauce is a reliable match for soy protein meatballs, especially with pasta or grains. They also work with curry sauce, barbecue sauce, or a lemony tahini dressing; choose a sauce that complements the seasonings already in the meatballs.
Can soy protein meatballs replace meatballs in spaghetti?
Yes, soy protein meatballs can replace meatballs in spaghetti. Add them near the end of cooking or warm them gently in the sauce so they keep their shape; check the package directions if using a packaged product.
Are soy protein meatballs suitable for meal prep?
Yes, soy protein meatballs work well for meal prep because they can be portioned with vegetables, grains, or pasta. Refrigerate cooked portions promptly in sealed containers and reheat them until hot; keep sauces separate if you want the meatballs to stay firmer.
Can you eat soy protein meatballs every day?
You can include soy protein meatballs regularly if they fit your meals, but vary your protein sources and check the salt content of packaged options. Serving them with vegetables and a suitable side makes for a more balanced meal.
Are soy protein meatballs good for weight loss?
Soy protein meatballs may help make a meal filling because they provide protein and fiber, but they do not cause weight loss on their own. Preparation matters: frying, rich sauces, and large portions can change how substantial the meal is.
Can babies eat soy protein meatballs?
Babies can have soy protein meatballs only when they are ready for solid foods and the texture is safe for their age. Choose a soft, low-salt preparation, cut or mash it to reduce choking risk, and avoid it if the child has a soy allergy.
Soy protein meatballs Vitamins & Minerals
Vitamins
Biotin
10.8µg · 36% DV
Folate
76.5µg · 19% DV
B6
0.27mg · 16% DV
B1
0.18mg · 15% DV
Minerals
Copper
0.36mg · 40% DV
Manganese
0.81mg · 35% DV
Phosphorus
216mg · 31% DV
Iron
4.68mg · 26% DV
Sodium
378mg · 16% DV
Potassium ⭐
378mg · 11% DV
Soy protein meatballs Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Soy protein meatballs
To burn the 144 calories in 3 piece (medium) (90 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 Soy protein meatballs?
Soy protein meatballs are shaped portions made mainly from soy protein, seasoned to give them a savoury, meatball-like character. They are a plant-based alternative rather than a traditional meat dish, and are sold ready-made or prepared at home. Depending on the recipe, they may include herbs, spices and ingredients that help hold their shape.
Their flavour is usually savoury and their texture can range from soft to fairly firm. Serve them in tomato sauce with pasta, alongside grains and vegetables, or tucked into a sandwich; they also work in soups and stews. They provide protein and fibre: a 100 g portion has 16 g of protein. For a lighter meal, bake or air-fry them with little added oil and serve with salad or roasted vegetables.
How Nutritious Is Soy protein 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
High
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 Soy protein meatballs Processed?
NOVA 3
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 Soy protein meatballs Contain Allergens?
Contains these allergens:
Which Diets Is Soy protein meatballs Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Soy protein meatballs Fat Profile
SATURATED
0.99g
MONOUNSATURATED
1.62g
POLYUNSATURATED
3.6g
Omega 6:3 ratio 10.1:1
Above the ideal 4:1 (10.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.