Meatballs, Swedish, in gravy, with noodles, diet frozen meal
Common food
Photo: Wikipedia
This is a compact, diet-friendly frozen meal featuring tender Swedish meatballs in a savory, creamy gravy served over a modest portion of soft egg noodles. The meatballs offer a mild, savory flavor with a soft, uniform texture, while the gravy provides a rich, umami depth that coats the noodles. At just 112 kcal per 100g, it's a notably lean, high-protein option for a quick, satisfying meal.
Calorie split: 36% protein · 37% carbs · 27% fat
↓ Full nutrition💚 Why it's loved
People love it for delivering the comforting, nostalgic flavor of classic Swedish meatballs in a quick, no-prep format. It's a reliable, savory meal that satisfies cravings for creamy, hearty food without the guilt of a full-calorie version.
⚠️ Watch-outs & how to enjoy it better
The diet formulation can result in a less rich gravy and softer meatball texture compared to traditional versions. The sodium content, common in frozen meals, may be a concern for those monitoring salt intake. To counteract, pair it with a side of fresh, steamed vegetables like broccoli or green beans to add volume, fiber, and micronutrients without significant calories.
Key benefits
- High protein-to-calorie ratio (9.88g protein per 112 kcal)
- Very low fat content (3.35g per 100g)
- Convenient, portion-controlled single-serving format
- Provides a balanced mix of protein, carbs, and fats
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The traditional Swedish meatball (köttbullar) recipe is widely believed to have been influenced by a recipe King Charles XII brought back from Turkey in the early 18th century.
Full nutrition (USDA data · scales with serving)
| Water | 75.4 g |
| Energy | 112 kcal |
| Protein | 9.9 g |
| Total lipid (fat) | 3.4 g |
| Carbohydrate, by difference | 10.3 g |
| Fiber, total dietary | 0.80 g |
| Total Sugars | 1.2 g |
| Calcium, Ca | 24.0 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 12.0 mg |
| Phosphorus, P | 104 mg |
| Potassium, K | 157 mg |
| Sodium, Na | 255 mg |
| Zinc, Zn | 1.3 mg |
| Copper, Cu | 0.14 mg |
| Selenium, Se | 15.1 ug |
| Vitamin C, total ascorbic acid | 0.40 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.17 mg |
| Niacin | 2.0 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 30.0 ug |
| Folic acid | 17.0 ug |
| Folate, food | 14.0 ug |
| Folate, DFE | 42.0 ug |
| Choline, total | 21.8 mg |
| Vitamin B-12 | 0.45 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 4.0 ug |
| Retinol | 4.0 ug |
| Carotene, beta | 2.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 78.0 ug |
| Lutein + zeaxanthin | 2.0 ug |
| Vitamin E (alpha-tocopherol) | 0.08 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.50 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.2 g |
| SFA 4:0 | 0.01 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.09 g |
| SFA 16:0 | 0.62 g |
| SFA 18:0 | 0.40 g |
| Fatty acids, total monounsaturated | 1.3 g |
| MUFA 16:1 | 0.09 g |
| MUFA 18:1 | 1.2 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.30 g |
| PUFA 18:2 | 0.26 g |
| PUFA 18:3 | 0.03 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 14.0 mg |
Amino acid profile (per 100g)
Estimated from Restaurant, family style, spaghetti and meatballs — USDA does not publish this profile for Meatballs.
| Tryptophan | 0.09 g |
| Threonine | 0.33 g |
| Isoleucine | 0.37 g |
| Leucine | 0.71 g |
| Lysine | 0.56 g |
| Methionine | 0.19 g |
| Cystine | 0.14 g |
| Phenylalanine | 0.40 g |
| Tyrosine | 0.25 g |
| Valine | 0.45 g |
| Arginine | 0.50 g |
| Histidine | 0.27 g |
| Alanine | 0.44 g |
| Aspartic acid | 0.69 g |
| Glutamic acid | 2.2 g |
| Glycine | 0.46 g |
| Proline | 0.79 g |
| Serine | 0.39 g |
| Hydroxyproline | 0.06 g |
FAQ
How does this compare to a restaurant version of Swedish meatballs?
This diet version is significantly lower in calories, fat, and likely sodium. Restaurant or homemade versions use full-fat cream, butter, and larger portions, resulting in a richer flavor and much higher calorie count.
Can I add to this meal to make it more filling?
Absolutely. Serve it over a larger portion of steamed vegetables like zucchini noodles or cauliflower rice instead of the included noodles to increase volume and fiber while keeping calories low. A side salad with a light vinaigrette also works well.
Is the gravy typically made with cream or a substitute?
In diet frozen meals, the gravy is usually made with skim milk, modified starches, and flavorings to mimic creaminess with less fat. It will be thinner and less rich than a traditional cream-based gravy.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.12 kcal/g · 35% calories from protein · 0.8 g fiber · 1.2 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.62 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.