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Meatballs — Nutrients, Health Benefits, And Shopping Tips

Meatballs photo

Listonic Team

September 6, 2024

Meatballs are a protein-packed component in many global cuisines. Understand their nutritional content, including fat and protein levels, and learn the best ways to store them, whether cooked or uncooked.

Meatballs nutrients

Check the detailed nutritional values of meatballs, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 286 kcal

Nutrition per: 100 g% Daily Value*
Carbs8 g2.91%
Fiber1 g3.57%
Sugars1 g2%
Glycemic Index0 -
Protein22 g44%
Sodium720 mg31.3%
Total Fat19 g24.36%

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Among other things, here's what makes meatballs stand out:

22 g

💪 High Protein Content

Meatballs facts & tips

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Meatballs are found in many cuisines worldwide, with each culture adding its unique flavors and spices.
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Store cooked meatballs in an airtight container in the refrigerator and use within three to four days. For longer storage, freeze them in an airtight container or freezer bag for up to three months. Uncooked meatballs should be refrigerated and used within one to two days, or frozen for up to three months.

Health benefits

Find out how meatballs can support better general wellness and nutrition.
  • High in protein, essential for muscle growth, repair, and overall body function.
  • Contains essential vitamins and minerals such as iron, zinc, and B vitamins, which support overall health and well-being.
  • Provides sustained energy from the combination of protein and fat, making them a good source of fuel for the body and brain.
  • Versatile and customizable, allowing for the inclusion of various healthy ingredients like vegetables, herbs, and spices.
  • Can be made lean if using lean meats like turkey or chicken, providing a healthier option for weight management and heart health.

Health risks

Be mindful of the issues associated with meatballs.
  • High fat content particularly in meatballs made from fatty cuts of meat, which can raise cholesterol levels and increase the risk of heart disease when consumed frequently.
  • High sodium content in many commercial or restaurant-prepared meatballs, which can contribute to hypertension and increased cardiovascular risks.
  • Potential for added preservatives and artificial additives in some commercial meatballs, which may cause adverse reactions in sensitive individuals.
  • High calorie content which can contribute to weight gain if consumed frequently or in large portions, particularly when served with high-calorie sauces or sides.
  • Potential for contamination with harmful bacteria such as E. coli or Salmonella if meatballs are not properly cooked or stored, leading to potential foodborne illness.
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How to choose meatballs

Meatballs should be evenly rounded and have a firm texture, showing they've been mixed and seasoned properly. The exterior should be browned evenly, suggesting they have been cooked correctly.

Avoid meatballs that are overly dense or have an uneven color, as this can indicate improper preparation. Packages that are damaged or not airtight should also be avoided, as they could affect the meatballs' freshness and flavor.

How to choose meatballs

How to store meatballs

Cooked meatballs should be stored in the refrigerator, preferably in an airtight container. Refrigeration keeps them fresh and safe to eat for up to three days. Proper storage ensures they remain flavorful.

Air exposure can cause meatballs to dry out. Avoid leaving them uncovered, and always reseal the container tightly. Reheating with a bit of sauce can restore their moisture. Proper handling and storage keep them delicious and safe to eat.

✅ Extra Tip

If you’re freezing cooked meatballs, place them on a baking sheet to freeze individually before transferring to a container, which prevents them from sticking together.

How long do they last?

Meatballs can last for 3-4 days in the refrigerator once cooked. For longer storage, meatballs can be frozen for up to 3-4 months. Proper storage helps maintain their flavor and texture, making them convenient for meals.

What to do with leftovers?

Leftover meatballs can be used in a variety of savory and hearty dishes. Serve them with pasta, rice, or mashed potatoes for a comforting meal, or mix them into a casserole with vegetables and cheese for added flavor. Meatballs are also great when used as a filling for sandwiches, wraps, or sliders.

Use meatballs in a meatball sub by layering them with marinara sauce and cheese in a hoagie roll, then toasting until melty. If you have a lot of meatballs, consider making a batch of Swedish meatballs by simmering them in a creamy sauce with mushrooms and serving over egg noodles. Meatballs can also be added to a soup or stew with vegetables and broth, or used as a topping for pizzas or flatbreads. For a quick snack, enjoy meatballs with a dipping sauce like barbecue, marinara, or honey mustard, or mix them into a grain bowl with quinoa, farro, or couscous.

👨‍⚕️️  Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

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