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Vegetable meze ball Calories
Vegetable-based, fiber-containing mezze
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
3 piece (medium) of Vegetable meze ball (75 g) has 139 calories. That works out to 185 calories per 100 g. It contains 16.9 g of carbs, 4.4 g of protein, 6.3 g of fat and 3.9 g of fiber. Its 0.1 mg of Copper covers 16% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Vegetable meze ball Nutrition Facts
Selected: 3 piece (medium) · 75 g
139
KCAL / 75G
Carbs
16.9g
· 6% DV
Protein
4.4g
· 9% DV
Fat
6.3g
· 8% DV
Fiber
3.9g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 48% · Protein 12% · Fat 40%
Vegetable meze ball nutrition facts table · 3 piece (medium) (75 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 139 kcal | |
| Total fat | 6.3 g | 8% |
| Saturated fat | 0.77 g | 4% |
| Trans fat | 0 g | |
| Sodium | 308 mg | 13% |
| Total carbohydrate | 16.9 g | 6% |
| Fiber | 3.9 g | 14% |
| Protein | 4.4 g | 9% |
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 Vegetable meze ball?
| Serving | Amount | Calories |
|---|---|---|
| 3 piece (medium) | 75 g | 139 kcal |
| 1 piece (mini) | 25 g | 46 kcal |
| 2 piece (small) | 50 g | 93 kcal |
| 1 serving (medium) | 75 g | 139 kcal |
| 100 g | 100 g | 185 kcal |
| 4 piece (large) | 100 g | 185 kcal |
| 1 serving (large) | 120 g | 222 kcal |
| 6 piece (jumbo) | 150 g | 278 kcal |
Calculated from 185 calories per 100 g.
Frequently Asked Questions About Vegetable meze ball
What is a vegetable meze ball?
A vegetable meze ball is a small, shaped vegetable-based bite served as part of a meze spread or as a snack. There is no single standard recipe, so its ingredients, texture, and cooking method can vary between homemade and prepared versions.
How do you make vegetable meze balls?
To make vegetable meze balls, combine finely chopped or mashed vegetables with ingredients that help the mixture hold together, shape it into balls, then cook as directed by the recipe. If the mixture feels too wet to shape, add a little dry binder.
What ingredients are in a vegetable meze ball?
Vegetables are the main feature of a vegetable meze ball; some recipes also use legumes, grains, breadcrumbs, herbs, or spices. The ingredients are not standardized, so check the recipe or product’s ingredient list for the exact combination.
Are vegetable meze balls the same as falafel?
No. Falafel is typically based on chickpeas or fava beans, while vegetables are the defining feature of a vegetable meze ball. Some recipes may share herbs or spices, but the two foods are not interchangeable.
How should you serve vegetable meze balls?
Serve vegetable meze balls warm or at room temperature as part of a meze platter, with fresh herbs, lemon, and a dipping sauce. A tahini or tomato-based sauce works well; add it just before serving to keep the balls from becoming soggy.
Can you bake vegetable meze balls instead of frying them?
Yes, vegetable meze balls can be baked if the recipe or product instructions allow it. Baking uses less oil than frying, while pan-frying can give them a crispier exterior; avoid overcooking, which can dry out the vegetables.
What goes well with vegetable meze balls?
Vegetable meze balls pair well with salad, flatbread, olives, and dips. For a more substantial meal, serve them with grains such as bulgur or alongside other meze; fresh, lemony accompaniments balance their savory flavor.
How long do vegetable meze balls last in the fridge?
Cooked homemade vegetable meze balls keep for about 3–4 days in a covered container in the refrigerator. Refrigerate them promptly rather than leaving them out; for a prepared product, follow its storage instructions after opening.
Can you freeze vegetable meze balls?
Yes, you can freeze vegetable meze balls. Let cooked balls cool, freeze them in a single layer so they do not stick together, then transfer them to a sealed container; reheat them in the oven or a pan after thawing.
Can you eat vegetable meze balls cold?
Yes, vegetable meze balls can be eaten cold or at room temperature if they have been stored safely. Chilling may make their texture firmer, so let them sit briefly before serving and add fresh herbs or sauce for a brighter finish.
Vegetable meze ball Vitamins & Minerals
Vitamins
B1
0.12mg · 10% DV
Vitamin K
12µg · 10% DV
Folate
39µg · 10% DV
Vitamin E
1.27mg · 8% DV
Minerals
Copper
0.14mg · 16% DV
Manganese
0.36mg · 16% DV
Sodium
308mg · 13% DV
Phosphorus
79mg · 11% DV
Potassium ⭐
221mg · 7% DV
Vegetable meze ball Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Vegetable meze ball
To burn the 139 calories in 3 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.
What is Vegetable meze ball?
A Vegetable meze ball is a small, savoury bite made by shaping vegetables with seasonings and herbs into a ball. Recipes vary, but the format fits the Turkish and wider Mediterranean meze tradition, where several small dishes are shared rather than served as a main course.
Its texture can be soft or slightly firm, depending on the vegetables and preparation. Serve it cool or at room temperature as part of a mezze spread, or offer it as a snack with a dip and fresh salad. The vegetable-based mixture contributes fibre; it provides 5.2 g per 100 g. For a lighter plate, bake rather than fry the balls and pair them with plenty of greens.
How Nutritious Is Vegetable meze ball?
Nutrient density
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.
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 Vegetable meze ball 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 Vegetable meze ball Contain Allergens?
No known major allergens
Which Diets Is Vegetable meze ball Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Vegetable meze ball Fat Profile
SATURATED
0.77g
MONOUNSATURATED
2.79g
POLYUNSATURATED
2.09g
Omega 6:3 ratio 33.2:1
Above the ideal 4:1 (33.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.