1 serving (200 grams) contains 350 calories, 25.0 grams of protein, 20.0 grams of fat, and 15.0 grams of carbohydrates.
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Nutrition Information
Calories |
411.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.5 g | 30% | |
| Saturated Fat | 9.4 g | 47% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 94.1 mg | 31% | |
| Sodium | 941.2 mg | 40% | |
| Total Carbohydrates | 17.6 g | 6% | |
| Dietary Fiber | 2.4 g | 8% | |
| Sugars | 5.9 g | ||
| protein | 29.4 g | 58% | |
| Vitamin D | 23.5 mcg | 117% | |
| Calcium | 58.8 mg | 4% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 352.9 mg | 7% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Meatballs with sauce
Meatballs with sauce are a staple dish found in many cuisines, notably Italian, Swedish, and Middle Eastern. Traditionally, meatballs are made from ground meat (commonly beef, pork, or lamb) combined with breadcrumbs, eggs, and spices, then cooked and paired with a flavorful sauce such as marinara, cream, or gravy. Nutritionally, meatballs provide good sources of protein, iron, and vitamin B12 from the meat, while sauces may contribute vitamin C (if tomato-based) or calcium (if cream-based). Depending on preparation, the dish can also include fats and carbohydrates from added ingredients. The nutritional profile can vary greatly depending on the type of meat used, additional ingredients, and sauces, making it adaptable to multiple dietary needs and preferences.
Health Benefits
- High in protein from the meat, which supports muscle repair and growth.
- Iron, especially from red meat, aids in oxygen transport and prevents anemia.
- Vitamin B12, found in meat, supports brain function and red blood cell production.
Dietary Considerations
Selection and Storage
Store cooked meatballs with sauce in an airtight container in the refrigerator for up to 3 days, or freeze them for longer shelf life. Reheat gently to preserve texture and flavor.
Common Questions About Meatballs with sauce Nutrition
How much protein and how many calories are in meatballs with sauce?
The exact nutritional content of meatballs with sauce depends on the recipe, but on average, a serving of three 2-ounce meatballs with marinara sauce contains about 15-20 grams of protein and 250-300 calories. Variations in ingredients like lean meat versus fattier cuts or the type of sauce significantly affect these numbers.
Are meatballs with sauce compatible with a keto diet?
Meatballs with sauce can be keto-friendly if made without breadcrumbs and if the sauce is low in added sugars. Using almond flour or grated Parmesan as a binder is a popular keto alternative, and choosing a sugar-free marinara sauce helps keep the net carb count low, around 5-6 grams per serving.
Are there any health concerns with eating meatballs with sauce?
Meatballs can be high in saturated fats and sodium, especially if made with fattier meats like ground pork or beef and canned sauces. To make them healthier, opt for lean meats (like turkey or chicken), use herbs and spices for flavor instead of salt, and select low-sodium tomato sauces.
What is the recommended portion size for meatballs with sauce?
A standard portion is typically three 2-ounce meatballs with 1/2 cup of sauce, which provides a balanced serving of protein and fats. Pairing it with a side of steamed vegetables or a small serving of whole grains can help create a complete meal.
How do meatballs compare to other protein options like chicken or tofu?
Meatballs generally have a similar protein content to chicken or tofu, with about 7-10 grams per 2-ounce meatball. However, they tend to have higher fat and calorie counts, especially if they’re made with fatty ground meats or fried. Tofu is a lower-calorie and vegetarian protein option, while grilled or baked chicken is leaner and lower in saturated fat compared to traditional meatballs.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
