Meatball
How Many Calories Are in Meatballs? Nutrition Facts and Benefits
Meatballs are a classic comfort food enjoyed worldwide, made by combining ground meat (often beef, pork, chicken, or turkey) with breadcrumbs, eggs, and herbs, then shaped into balls and cooked. Found in many cuisines—from Italian and Swedish to Middle Eastern—they can be baked, pan-fried, air-fried, or simmered in sauce. Their flavor, texture, and nutrition vary by meat type and recipe.
Calories and Nutrition (Average)
| # | Amount | Calories | Carbohydrate | Protein | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| 1 | 100 grams | 250 kcal | 7 g | 17 g | 17 g | 0.7 g | 430 mg |
| 2 | 1 serving (200 g) | 500 kcal | 14 g | 34 g | 34 g | 1.4 g | 860 mg |
Health Benefits of Meatballs
- Rich in high-quality protein to support muscle repair and satiety.
- Provides key micronutrients like iron, zinc, selenium, and vitamin B12.
- When baked or air-fried, they can be lower in fat compared to deep-frying.
- Tomato-based sauces add antioxidants such as lycopene.
- Adding herbs and vegetables (onion, garlic, parsley) boosts flavor and nutrients.
Meatball Consumption Tips
- Choose lean meats (lean beef, turkey, or chicken) or mix with legumes for extra fiber.
- Bake or air-fry instead of deep-frying to reduce added fat.
- Use whole-grain breadcrumbs or oats; grate in vegetables (zucchini, carrot) for moisture and nutrients.
- Season generously with herbs and spices; keep salt moderate to manage sodium.
- Serve with tomato sauce, whole grains (brown rice, whole-wheat pasta), and a fresh salad to balance the meal.