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Turkey zucchini meatballs Calories
Lean protein with vegetables
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
4 piece (medium) of Turkey zucchini meatballs (120 g) has 186 calories. That works out to 155 calories per 100 g. It contains 4.9 g of carbs, 24.2 g of protein, 7.7 g of fat and 1.3 g of fiber. Its 8.5 mg of B3 covers 53% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Turkey zucchini meatballs Nutrition Facts
Selected: 4 piece (medium) · 120 g
186
KCAL / 120G
Carbs
4.9g
· 2% DV
Protein
24.2g
· 48% DV
Fat
7.7g
· 10% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 11% · Protein 52% · Fat 37%
Turkey zucchini meatballs nutrition facts table · 4 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 186 kcal | |
| Total fat | 7.7 g | 10% |
| Saturated fat | 1.86 g | 9% |
| Trans fat | 0 g | |
| Sodium | 90 mg | 4% |
| Total carbohydrate | 4.9 g | 2% |
| Fiber | 1.3 g | 5% |
| Protein | 24.2 g | 48% |
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 4 Pieces of Turkey zucchini meatballs?
| Serving | Amount | Calories |
|---|---|---|
| 4 piece (medium) | 120 g | 186 kcal |
| 1 piece (mini) | 25 g | 39 kcal |
| 2 piece (small) | 60 g | 93 kcal |
| 3 piece (medium) | 90 g | 140 kcal |
| 100 g | 100 g | 155 kcal |
| 5 piece (large) | 150 g | 233 kcal |
| 1 serving (large) | 150 g | 233 kcal |
| 6 piece (large) | 180 g | 279 kcal |
| 8 piece (jumbo) | 240 g | 372 kcal |
Calculated from 155 calories per 100 g.
Frequently Asked Questions About Turkey zucchini meatballs
How do you make turkey zucchini meatballs?
Mix ground turkey with grated zucchini, a binder such as egg and breadcrumbs, and your preferred seasonings. Shape the mixture into meatballs, then bake or pan-cook them until fully cooked throughout.
Do you need to squeeze zucchini for turkey zucchini meatballs?
Yes, squeeze excess liquid from grated zucchini before mixing it in. Too much moisture can make turkey zucchini meatballs difficult to shape and cause them to turn soft or fall apart while cooking.
How do you keep turkey zucchini meatballs from falling apart?
Use a binder, squeeze excess moisture from the zucchini, and chill the shaped meatballs briefly before cooking. Turn them only after the first side has set so they hold together more easily.
Are turkey zucchini meatballs better baked or pan-fried?
Either method works for turkey zucchini meatballs. Baking is convenient for cooking a batch with little added oil, while pan-frying gives the outside more browning; with either method, cook them all the way through.
What temperature should turkey zucchini meatballs reach?
Turkey zucchini meatballs should reach 165°F (74°C) at the center, the safe minimum temperature for ground turkey. Check a larger meatball with a food thermometer rather than judging doneness by its browned outside.
Can you freeze turkey zucchini meatballs?
Yes, turkey zucchini meatballs freeze well after cooking. Cool them, freeze in a sealed container, and thaw in the refrigerator before reheating until hot throughout; freezing them individually first makes portions easier to separate.
What sauce goes well with turkey zucchini meatballs?
Tzatziki, lemony yogurt sauce, or tomato sauce all pair well with turkey zucchini meatballs. Choose a lighter yogurt-based sauce for a fresh finish, or serve them with tomato sauce over pasta or grains.
Can you make turkey zucchini meatballs without breadcrumbs?
Yes, you can make turkey zucchini meatballs without breadcrumbs. Use another suitable binder, such as ground oats or almond flour, or leave them out and handle the mixture gently; the texture may be softer.
Can you use frozen zucchini in turkey zucchini meatballs?
Yes, thaw frozen zucchini first and squeeze out as much liquid as possible before adding it. Frozen zucchini releases more water than fresh, so skipping this step can leave the meatball mixture too wet.
Are turkey zucchini meatballs good for meal prep?
Yes, turkey zucchini meatballs work well for meal prep because they can be cooked ahead and portioned with vegetables, grains, or salad. Refrigerate leftovers promptly in a covered container and reheat them thoroughly before eating.
Turkey zucchini meatballs Vitamins & Minerals
Vitamins
B3
8.52mg · 53% DV
B12
0.86µg · 36% DV
B6
0.58mg · 34% DV
B2
0.22mg · 17% DV
Minerals
Selenium
28µg · 51% DV
Phosphorus
246mg · 35% DV
Zinc
2.82mg · 26% DV
Copper
0.11mg · 12% DV
Potassium ⭐
378mg · 11% DV
Sodium
90mg · 4% DV
Turkey zucchini meatballs Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Turkey zucchini meatballs
To burn the 186 calories in 4 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 Turkey zucchini meatballs?
Turkey zucchini meatballs are made by mixing ground turkey with grated zucchini and seasonings, then shaping the mixture into small rounds. They are a home-style take on meatballs; recipes vary, and the mixture may include a binder. They can be baked or pan-cooked.
The zucchini helps keep the meatballs tender and moist, while seasoning gives them a savoury flavour. Serve them as a main with a crisp salad, roasted vegetables or yoghurt, or tuck them into a wrap for an easy lunch. They offer lean protein alongside some vegetables; a 100 g portion provides 20.2 g of protein. Baking them with a little oil is a practical option if you want to keep the meal lighter.
How Nutritious Is Turkey zucchini 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 Turkey zucchini 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 Turkey zucchini meatballs Contain Allergens?
No known major allergens
Which Diets Is Turkey zucchini 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
Turkey zucchini meatballs Fat Profile
SATURATED
1.86g
MONOUNSATURATED
2.7g
POLYUNSATURATED
1.8g
Omega 6:3 ratio 16.2:1
Above the ideal 4:1 (16.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.