Veggie balls

Appetizer

Item Rating: 82/100

1 serving (85 grams) contains 150 calories, 5.0 grams of protein, 7.0 grams of fat, and 15.0 grams of carbohydrates.

Nutrition Information

1 cup (236.1g)

Calories		416.7
% Daily Value*
Total Fat		19.4 g	24%
	Saturated Fat	2.8 g	14%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		833.3 mg	36%
Total Carbohydrates		41.7 g	15%
	Dietary Fiber	8.3 g	29%
	Sugars	5.6 g
protein		13.9 g	27%
Vitamin D		0 mcg	0%
Calcium		111.1 mg	8%
Iron		4.2 mg	23%
Potassium		694.4 mg	14%

* 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

🍯 Low sugar

Source of Calories

Fat: 174 cal (44.0%)

Protein: 55 cal (14.0%)

Carbs: 166 cal (42.0%)

About Veggie balls

Veggie balls are versatile, plant-based dishes often crafted from a combination of vegetables, legumes, grains, and spices. Originating from global traditions such as Mediterranean falafel or Indian kofta, veggie balls are popular within vegetarian and vegan cuisines for their nutrient density and adaptability. They typically contain ingredients like chickpeas, spinach, carrots, quinoa, or lentils, delivering a balance of protein, fiber, and essential micronutrients. Veggie balls are naturally low in saturated fats and cholesterol-free, making them a heart-healthy alternative to traditional meatballs. Depending on preparation and ingredients, they can provide nutrients such as vitamin A, iron, magnesium, and antioxidants, supporting overall health and well-being.

Health Benefits

• Rich in dietary fiber, aiding digestion and promoting gut health.
• High in plant-based protein, supporting muscle repair and growth, especially when made with legumes or quinoa.
• Contains vitamin A (from carrots or spinach), which supports vision and immune function.
• Provides iron, especially when lentils or chickpeas are included, contributing to oxygen transport in blood cells.
• Low in saturated fat and free of cholesterol, supporting cardiovascular health.

Dietary Considerations

Allergens: Contains gluten (if breadcrumbs or wheat are used), soy (if tofu or soy products are included), nuts (if nut-based coatings or ingredients are used)

Suitable for: Vegan, vegetarian, plant-based diets

Not suitable for: Gluten-free diets (if containing gluten), nut-free diets (if containing nuts), soy-free diets (if containing soy)

Selection and Storage

Store cooked veggie balls in an airtight container in the refrigerator for up to 3 days or freeze for longer shelf life. Reheat in the oven or on a skillet for the best texture.

Common Questions About Veggie balls Nutrition

Are veggie balls high in protein?

Veggie balls typically contain around 4-8 grams of protein per serving (3-4 balls), depending on the recipe and ingredients used. They are not as protein-dense as meat-based options but can provide a good protein source when made with legumes, lentils, or quinoa.

Can I eat veggie balls on a keto diet?

Veggie balls are often not suitable for a strict keto diet because they usually contain breadcrumbs, grains, or starchy vegetables, which increase the carbohydrate content. A typical serving can contain 10-20 grams of carbs, so if you're following keto, look for low-carb recipes made with almond flour or cauliflower.

Are veggie balls healthy?

Veggie balls can be a healthy option as they are usually rich in fiber, vitamins, and minerals. Ingredients like vegetables, legumes, and whole grains can provide nutrients such as vitamin C, folate, and iron. However, be mindful of added sodium or oil if they're store-bought or fried.

What is the recommended portion size for veggie balls?

A typical portion size of veggie balls is 4-6 balls, equivalent to about 150-200 grams, providing roughly 200-300 calories. Adjust portion sizes based on your meal and daily calorie needs, especially if pairing them with grains or pasta.

How do veggie balls compare to meatballs nutritionally?

Veggie balls usually have fewer calories and fat than meatballs but also contain less protein. While meatballs can provide 15-20 grams of protein per serving, veggie balls provide about 4-8 grams. On the other hand, veggie balls are typically higher in fiber and can be lower in cholesterol and saturated fat.

Data Sources & Scientific References