Calories in Meatballs: Nutrition Facts & Serving Sizes
Per 1 cup (144g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One cup of meatballs (144g) provides 284 calories and a solid 30.2g of protein, making it a practical high-protein meal component. Per 100g, meatballs deliver 197 calories with 21g of protein, 8g of carbs, and 9g of fat. The fiber content is notably high at 4.6g per 100g, reflecting the breadcrumb and grain filler used in preparation. Iron comes in at 2.2mg per 100g, contributing meaningfully to daily needs. Phosphorus is the standout micronutrient at 344mg per 100g, covering roughly 28% of the daily requirement and supporting energy metabolism and bone structure. Sodium is elevated at 550mg per 100g, which adds up quickly across a full serving. Vitamin B12 at 1.5mcg per 100g supports neurological function and red blood cell production. Meatballs are a versatile protein source that works across pasta dishes, subs, and meal prep scenarios.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup (144g) | 283.7 | 30.2g | 11.5g | 13g | 6.6g |
| 100g | 197 | 21g | 8g | 9g | 4.6g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 197 | 10% |
| Protein | 21g | 42% |
| Total Fat | 9g | 12% |
| Saturated Fat | 1.4g | 7% |
| Total Carbohydrates | 8g | 3% |
| Dietary Fiber | 4.6g | 16% |
| Sugars | 1.3g | 3% |
| Sodium | 550mg | 24% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 1.4g | 0% |
| Calcium | 25mg | 2% |
| Iron | 2.2mg | 12% |
| Potassium | 180mg | 4% |
| Vitamin B6 | 0.2mg | 12% |
| Vitamin B12 | 1.5mcg | 63% |
| Magnesium | 18mg | 4% |
| Phosphorus | 344mg | 28% |
| Zinc | 1.8mg | 16% |
| Selenium | 0.8mcg | 1% |
| Folate | 78mcg | 20% |
| Thiamin (B1) | 0.9mg | 75% |
| Riboflavin (B2) | 0.2mg | 15% |
| Niacin (B3) | 2.5mg | 16% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Meatballs
Meatballs deliver a strong protein punch at 21g per 100g, and a cup serving pushes that to 30.2g. For anyone focused on muscle building or maintaining lean mass during a cut, that protein density at 197 calories per 100g represents a solid protein-to-calorie ratio. Compared to fattier beef options, meatballs offer moderate fat at just 9g per 100g.
Phosphorus at 344mg per 100g is a standout figure. Phosphorus is critical for ATP synthesis, the energy currency your cells use during every contraction in the gym. Adequate phosphorus also supports bone mineralization alongside calcium, and the two work in tandem for skeletal strength.
Iron at 2.2mg per 100g supports hemoglobin production and oxygen delivery to working muscles. Low iron is one of the most common nutritional deficiencies in people who train hard, often presenting as fatigue and reduced aerobic performance. Regular inclusion of iron-rich foods like meatballs helps prevent this from becoming a limiting factor.
Vitamin B12 at 1.5mcg per 100g contributes to neurological health and red blood cell formation. B12 deficiency is rare in meat eaters but important for anyone who cycles between omnivore and plant-based eating. Folate at 78mcg per 100g adds to DNA repair and cell division processes that support recovery from training stress.
Dietary Considerations
Meatballs are not gluten-free in standard preparation, as breadcrumbs typically contain wheat. Gluten-free breadcrumb substitutes can be used in homemade versions. Meatballs are not vegan or vegetarian as they are primarily meat-based. They are not suitable for keto in standard form due to the breadcrumb content adding 8g of carbs per 100g. For weight loss, meatballs are a reasonable protein-dense choice at 197 calories per 100g, provided portions are managed. Sodium at 550mg per 100g is high, relevant for those managing blood pressure. Primary allergens include egg (used as a binder) and gluten (from breadcrumbs). Dairy may also be present in some recipes. Cholesterol is listed as 0 in the USDA data for this formulation.
Daily Intake (100g)
100g of meatball provides 10% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories are in meatballs?
Meatballs contain 197 calories per 100g. A cup serving (144g) has approximately 284 calories. Individual meatball size varies, but a standard 1oz meatball has roughly 56 calories.
Are meatballs good for weight loss?
Meatballs can support weight loss due to their high protein content at 21g per 100g, which promotes satiety and muscle preservation during a calorie deficit. At 197 calories per 100g, they are moderately calorie-dense. Watch sodium levels and skip high-sugar tomato sauces to keep the meal clean.
How much protein do meatballs have?
Meatballs contain 21g of protein per 100g. A full cup (144g) provides 30.2g of protein, making them an efficient protein source for post-workout meals or high-protein meal prep.
Are meatballs keto-friendly?
Standard meatballs are not keto-friendly due to breadcrumbs adding 8g of carbs per 100g. Keto versions made with almond flour or Parmesan instead of breadcrumbs can reduce carbs significantly while maintaining the protein content.
Are meatballs high in sodium?
Yes, meatballs are relatively high in sodium at 550mg per 100g. A cup serving (144g) delivers approximately 792mg of sodium. This is a consideration for anyone on a low-sodium diet or managing hypertension.
What are meatballs made of nutritionally?
Standard meatballs are made from ground beef or a beef-pork blend mixed with breadcrumbs, egg, and seasoning. Nutritionally this translates to 21g protein, 9g fat, 8g carbs, and 197 calories per 100g, with high phosphorus, iron, and vitamin B12.
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