Meatballs, with breading, NS as to type of meat, with gravy
Common food
Photo: Wikipedia
These are tender, savory spheres of ground meat, typically beef or pork, coated in a fine breadcrumb crust and simmered until rich and glossy in a savory brown gravy. The breading adds a subtle textural contrast to the soft, juicy interior, while the gravy provides a deep, umami-rich sauce that coats every bite. Nutritionally, they offer a solid protein punch per 100g, balanced with moderate fat and carbs from the breading and sauce.
Calorie split: 35% protein · 18% carbs · 48% fat
↓ Full nutrition💚 Why it's loved
People adore them for their quintessential comfort-food appeal—the combination of a juicy, savory meatball with rich, savory gravy is deeply satisfying and nostalgic. They are incredibly versatile, fitting into everything from a quick weeknight dinner over mashed potatoes to a sandwich filling or a component in a hearty stew.
⚠️ Watch-outs & how to enjoy it better
The primary downsides are potential high sodium content from the gravy and processed meat, and the refined carbs from the breading, which can lead to a quicker blood sugar rise compared to unbreaded versions. To counteract this, pair them with high-fiber vegetables like steamed broccoli or a side salad, and opt for a homemade, low-sodium gravy when possible. Those watching saturated fat intake should be mindful of portion size, as the fat content is notable.
Key benefits
- Excellent source of complete protein for muscle maintenance.
- Provides essential minerals like iron and zinc from the meat.
- The gravy can be a source of flavorful, low-calorie moisture.
- A familiar, comforting food that can encourage eating in picky eaters.
- Versatile base for adding vegetables like onions or mushrooms to the sauce.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'meatball' is a relatively modern culinary concept; historically, ground meat mixtures were often formed into loaves or sausages, with the distinct ball shape becoming popular with the advent of industrialized meat grinding and the convenience of portioned cooking.
Full nutrition (USDA data · scales with serving)
| Water | 72.2 g |
| Energy | 143 kcal |
| Protein | 12.2 g |
| Total lipid (fat) | 7.5 g |
| Carbohydrate, by difference | 6.3 g |
| Fiber, total dietary | 0.40 g |
| Total Sugars | 1.2 g |
| Calcium, Ca | 42.0 mg |
| Iron, Fe | 1.5 mg |
| Magnesium, Mg | 13.0 mg |
| Phosphorus, P | 116 mg |
| Potassium, K | 199 mg |
| Sodium, Na | 499 mg |
| Zinc, Zn | 2.7 mg |
| Copper, Cu | 0.08 mg |
| Selenium, Se | 10.9 ug |
| Vitamin C, total ascorbic acid | 0.40 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.13 mg |
| Niacin | 2.6 mg |
| Vitamin B-6 | 0.17 mg |
| Folate, total | 13.0 ug |
| Folic acid | 4.0 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 16.0 ug |
| Choline, total | 44.6 mg |
| Vitamin B-12 | 1.1 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 9.0 ug |
| Retinol | 9.0 ug |
| Carotene, beta | 1.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 24.0 ug |
| Vitamin E (alpha-tocopherol) | 0.11 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 0.70 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.9 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.19 g |
| SFA 16:0 | 1.5 g |
| SFA 18:0 | 1.1 g |
| Fatty acids, total monounsaturated | 3.2 g |
| MUFA 16:1 | 0.26 g |
| MUFA 18:1 | 2.7 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.40 g |
| PUFA 18:2 | 0.34 g |
| PUFA 18:3 | 0.02 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.02 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 | 48.0 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
What's the difference between these and Swedish meatballs?
The core difference is the gravy. Traditional Swedish meatballs (Köttbullar) are served with a distinct, creamy brown gravy often made with cream or sour cream, and are typically seasoned with allspice or nutmeg. The breading and meat mixture can also differ.
Can I make them healthier?
Yes. Use lean ground meat (like turkey or 90/10 beef), incorporate finely grated vegetables like zucchini or mushrooms into the meat mixture for moisture and fiber, use whole-grain breadcrumbs, and make a gravy from low-sodium broth thickened with a small amount of flour or cornstarch.
Why are my meatballs tough?
Overworking the meat mixture develops too much myosin protein, leading to a dense, rubbery texture. Mix the ingredients just until combined. Also, ensure you're not using overly lean meat, as some fat is needed for tenderness and moisture.
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 1.43 kcal/g · 34% calories from protein · 0.4 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: 2.51 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.