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Whole wheat meatball burger Calories
Burger with meatball patty on whole wheat bread
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Whole wheat meatball burger (180 g) has 446 calories. That works out to 248 calories per 100 g. It contains 38 g of carbs, 24.1 g of protein, 21.8 g of fat and 5.8 g of fiber. Its 2 µg of B12 covers 83% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Whole wheat meatball burger Nutrition Facts
Selected: 1 piece (medium) · 180 g
446
KCAL / 180G
Carbs
38g
· 14% DV
Protein
24.1g
· 48% DV
Fat
21.8g
· 28% DV
Fiber
5.8g
· 21% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 34% · Protein 22% · Fat 44%
Whole wheat meatball burger nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 446 kcal | |
| Total fat | 21.8 g | 28% |
| Saturated fat | 7.38 g | 37% |
| Trans fat | 0.5 g | |
| Sodium | 738 mg | 32% |
| Total carbohydrate | 38 g | 14% |
| Fiber | 5.8 g | 21% |
| Protein | 24.1 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 1 Medium Whole wheat meatball burger?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 446 kcal |
| 90 g | 90 g | 223 kcal |
| 100 g | 100 g | 248 kcal |
| 1 piece (mini) | 110 g | 273 kcal |
| 1 serving (half) | 120 g | 298 kcal |
| 1 piece (small) | 140 g | 347 kcal |
| 1 piece (large) | 240 g | 595 kcal |
| 1 piece (jumbo) | 300 g | 744 kcal |
| 1 serving (double) | 360 g | 893 kcal |
Calculated from 248 calories per 100 g.
Frequently Asked Questions About Whole wheat meatball burger
What is in a whole wheat meatball burger?
A whole wheat meatball burger combines a seasoned meatball patty with a whole wheat bun, usually topped with vegetables and a sauce. The exact ingredients vary, but lettuce, tomato, onion, pickles, and mustard or ketchup are common choices.
How do you make a whole wheat meatball burger at home?
Shape seasoned ground meat into a patty, cook it thoroughly in a skillet or on a grill, and serve it in a lightly toasted whole wheat bun. Add crisp vegetables and sauce just before eating so the bun stays firm.
How is a whole wheat meatball burger different from a regular hamburger?
A whole wheat meatball burger uses a patty seasoned like a meatball, while a regular hamburger patty is often kept more simply seasoned. Its whole wheat bun also gives it a heartier, more pronounced grain flavor than a typical white bun.
Why does a whole wheat meatball burger patty fall apart?
A whole wheat meatball burger patty may fall apart if the meat mixture is too wet, has not been mixed enough, or is turned before it browns. Chill the shaped patty and let one side sear before flipping it gently.
What sauce goes best on a whole wheat meatball burger?
Garlic yogurt sauce, mustard, tomato-based sauce, or a little chili sauce all work well on a whole wheat meatball burger. Use a modest amount: too much sauce can overwhelm the seasoned patty and make the bun soggy.
What should you serve with a whole wheat meatball burger?
Serve a whole wheat meatball burger with a green salad, roasted vegetables, or oven-baked potatoes. Pickles or a crunchy slaw make a good contrast to the warm patty, while a lighter vegetable side keeps the meal from feeling too heavy.
Can you freeze whole wheat meatball burgers?
You can freeze the cooked patties for whole wheat meatball burgers, but the assembled burger and fresh toppings do not freeze well. Freeze patties separately in an airtight container, thaw them in the refrigerator, and reheat them thoroughly before assembling.
How long do whole wheat meatball burger leftovers last in the fridge?
Whole wheat meatball burger leftovers keep for about three to four days in the refrigerator when chilled within two hours of cooking. Store the patty separately from the bun and fresh toppings to prevent sogginess, and reheat the patty until hot throughout.
How can you make a whole wheat meatball burger lighter?
Make a whole wheat meatball burger lighter by grilling or baking the patty, using less sauce, and adding plenty of fresh vegetables. Pair it with salad or roasted vegetables instead of fried sides for a lighter plate.
Can you prepare whole wheat meatball burgers ahead for meal prep?
Yes, you can cook the patties for whole wheat meatball burgers ahead and refrigerate them separately from the buns and toppings. Assemble each burger shortly before eating; this keeps the bread from absorbing moisture and the vegetables crisp.
Whole wheat meatball burger Vitamins & Minerals
Vitamins
B12
1.98µg · 83% DV
B3
7.38mg · 46% DV
Biotin
9µg · 30% DV
B6
0.43mg · 25% DV
Minerals
Selenium
31µg · 56% DV
Zinc
4.86mg · 44% DV
Phosphorus
302mg · 43% DV
Manganese
0.76mg · 33% DV
Sodium
738mg · 32% DV
Potassium ⭐
459mg · 14% DV
Whole wheat meatball burger Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole wheat meatball burger
To burn the 446 calories in 1 piece (medium) (180 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 Whole wheat meatball burger?
A Whole wheat meatball burger pairs a seasoned minced-meat patty, in the Turkish köfte tradition, with whole wheat bread or a bun. It brings the familiar flavors of köfte into a burger-style meal: the patty is savoury and tender, while the bread has a heartier, slightly nutty taste and a denser bite than a white bun.
It works well for lunch or dinner, served with salad, grilled vegetables or potatoes, and can be dressed with yoghurt-based sauce, pickles or fresh greens. The meat contributes protein, while whole wheat bread adds carbohydrates and fibre; the overall richness depends partly on the meat and toppings. For a lighter version, keep creamy sauces modest and add plenty of vegetables.
How Nutritious Is Whole wheat meatball burger?
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 Whole wheat meatball burger 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 Whole wheat meatball burger Contain Allergens?
Contains these allergens:
Which Diets Is Whole wheat meatball burger Good For?
Vegan
— Not suitable
Vegetarian
— Not 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
Whole wheat meatball burger Fat Profile
SATURATED
7.38g
MONOUNSATURATED
9g
POLYUNSATURATED
2.34g
Omega 6:3 ratio 28.9:1
Above the ideal 4:1 (28.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.