Soup, meatball
Common food
Photo: Wikipedia
A light, savory broth featuring tender, seasoned meatballs, often with subtle vegetable notes. The texture is a delightful contrast between the soft, yielding meat and the smooth, warm broth. Nutritionally, it's a lean, low-calorie option that provides a good source of protein without excess fat or carbohydrates.
Calorie split: 20% protein · 42% carbs · 37% fat
↓ Full nutrition💚 Why it's loved
People cherish it for its comforting warmth and savory, umami-rich flavor that feels like a hug in a bowl. Its versatility allows it to be a simple weeknight staple or an elegant starter, deeply rooted in home cooking traditions worldwide.
⚠️ Watch-outs & how to enjoy it better
Commercial or canned versions can be very high in sodium, which may concern those monitoring blood pressure. The meatballs can also contain common allergens like gluten (as a binder) or soy. To counteract sodium, opt for low-sodium broth or rinse canned meatballs; for allergens, choose meatballs made with gluten-free breadcrumbs or pure ground meat.
Key benefits
- High protein-to-calorie ratio supports muscle maintenance.
- Low in fat and carbohydrates, ideal for calorie-conscious meals.
- Hydrating and comforting, easy to digest when ill.
- Can be a vehicle for hidden vegetables, boosting fiber intake.
- Versatile base for adding whole grains or legumes.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The tiny meatballs in Italian Wedding Soup are traditionally called 'gnocchetti' or 'little dumplings,' and the soup's name refers to the 'marriage' of greens and meat, not the actual wedding ceremony.
Full nutrition (USDA data · scales with serving)
| Water | 88.4 g |
| Energy | 52.0 kcal |
| Protein | 2.6 g |
| Total lipid (fat) | 2.2 g |
| Carbohydrate, by difference | 5.5 g |
| Fiber, total dietary | 0.90 g |
| Total Sugars | 1.4 g |
| Calcium, Ca | 12.0 mg |
| Iron, Fe | 0.54 mg |
| Magnesium, Mg | 13.0 mg |
| Phosphorus, P | 37.0 mg |
| Potassium, K | 204 mg |
| Sodium, Na | 285 mg |
| Zinc, Zn | 0.56 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 2.0 ug |
| Vitamin C, total ascorbic acid | 6.8 mg |
| Thiamin | 0.03 mg |
| Riboflavin | 0.04 mg |
| Niacin | 0.94 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 12.0 ug |
| Folic acid | 1.0 ug |
| Folate, food | 11.0 ug |
| Folate, DFE | 12.0 ug |
| Choline, total | 11.8 mg |
| Vitamin B-12 | 0.21 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 25.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 258 ug |
| Carotene, alpha | 85.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 2154 ug |
| Lutein + zeaxanthin | 215 ug |
| Vitamin E (alpha-tocopherol) | 0.30 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 2.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.77 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 | 0.00 g |
| SFA 14:0 | 0.06 g |
| SFA 16:0 | 0.44 g |
| SFA 18:0 | 0.23 g |
| Fatty acids, total monounsaturated | 0.88 g |
| MUFA 16:1 | 0.06 g |
| MUFA 18:1 | 0.80 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.20 g |
| PUFA 18:2 | 0.17 g |
| PUFA 18:3 | 0.03 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 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 | 7.0 mg |
Amino acid profile (per 100g)
Estimated from Restaurant, Latino, black bean soup — USDA does not publish this profile for Soup.
| Tryptophan | 0.04 g |
| Threonine | 0.17 g |
| Isoleucine | 0.16 g |
| Leucine | 0.32 g |
| Lysine | 0.27 g |
| Methionine | 0.10 g |
| Cystine | 0.04 g |
| Phenylalanine | 0.16 g |
| Tyrosine | 0.13 g |
| Valine | 0.20 g |
| Arginine | 0.35 g |
| Histidine | 0.09 g |
| Alanine | 0.35 g |
| Aspartic acid | 0.38 g |
| Glutamic acid | 0.72 g |
| Glycine | 0.58 g |
| Proline | 0.36 g |
| Serine | 0.20 g |
FAQ
How can I make meatball soup healthier?
Use lean ground turkey or chicken for the meatballs, load the broth with non-starchy vegetables like spinach and celery, and choose low-sodium broth. You can also bake the meatballs instead of frying to reduce fat.
Can I freeze meatball soup?
Yes, it freezes well for up to 3 months. For best texture, consider freezing the broth and cooked meatballs separately from any delicate greens or pasta, which can become mushy upon thawing.
What's the difference between meatball soup and Italian Wedding Soup?
Italian Wedding Soup is a specific type of meatball soup that always includes leafy greens (like escarole or spinach) and small pasta or rice in a clear broth. The meatballs are typically very small.
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 0.52 kcal/g · 20% calories from protein · 0.9 g fiber · 1.4 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: 1.40 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.