Meatballs, meatless
FDC 169067cup (144 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 59 · -4 vs Legumes & beans medianMeatless meatballs also score 59 of 100, a Fair band that lands them 35th of 60 in the legumes and beans category, one spot below their meatloaf-style counterpart and just under the category median of 63. Protein leads the profile at 42% DV per 100 grams, backed by 16% DV dietary fiber, 12% DV iron, and 12% DV vitamin E.
These are typically simmered in marinara and served over pasta, tucked into a sub roll, or added to soups where their firm, rounded shape holds together well. A cup (144 grams) makes a filling portion, though the same caveat applies as with other products in this line: sodium runs high at 550 milligrams per 100 grams, so those watching sodium intake might reach for tempeh or peanuts as a lower-sodium plant protein instead.
See how this score is calculated, build a plate around meatballs, meatless, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 197 kcal | 10% |
| Total fat | 9 g | 12% |
| Saturated fat | 1.4 g | 7% |
| Cholesterol | 0 mg | 0% |
| Sodium | 550 mg | 24% |
| Carbohydrate | 8 g | 3% |
| Dietary fiber | 4.6 g | 16% |
| Sugars | 1.3 g | |
| Protein | 21 g | 42% |
| Potassium | 180 mg | 4% |
| Calcium | 25 mg | 2% |
| Iron | 2.2 mg | 12% |
| Magnesium | 18 mg | 4% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 1.7 mg | 12% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 284 kcal | 14% |
| Total fat | 13 g | 17% |
| Saturated fat | 2 g | 10% |
| Cholesterol | 0 mg | 0% |
| Sodium | 792 mg | 34% |
| Carbohydrate | 12 g | 4% |
| Dietary fiber | 6.6 g | 24% |
| Sugars | 1.8 g | |
| Protein | 30 g | 60% |
| Potassium | 259 mg | 6% |
| Calcium | 36 mg | 3% |
| Iron | 3.1 mg | 17% |
| Magnesium | 26 mg | 6% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 2.5 mg | 17% |
Source: USDA FoodData Central · Public domain
FDC 169067Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the legumes & beans median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Vegetarian meatloaf or pattiesDensity 59 vs 59Vegetarian filletsDensity 60 vs 59Peanuts, all types, rawDensity 61 vs 59Original analysis by NutriVerdict
In the kitchen and how to use it
Meatless meatballs are made from soy or pea protein, vegetables and grains formed into small rounds, then browned in a pan or baked to develop a firm exterior before finishing in sauce. They're served the traditional way, over pasta with marinara, tucked into a sub sandwich with melted cheese, skewered as party appetizers with toothpicks, or dropped into soups in place of standard meatballs, taking on the flavor of whatever sauce or broth they're simmered in. A quick pan-sear before adding them to sauce helps them hold their shape through longer simmering.
Store them in the freezer until ready to cook, then bake, pan-fry or simmer directly in sauce according to the package directions, and use thawed meatballs within a couple of days. Like other meat alternatives, they concentrate protein at 21 g per 100 g (42% DV) and provide 4.6 g fiber (16% DV), with iron and vitamin E each at 12% DV, but sodium is high at 550 mg per 100 g and fat runs to 9 g per 100 g, so it helps to pair them with a lower-sodium sauce or plain pasta rather than piling an already-salty jarred sauce on top of an already well-seasoned meatless product.
Frequently asked questions about meatballs, meatless
How many calories are in meatless meatballs?
Meatless meatballs have 197 calories per 100 g.
What can meatless meatballs be served with?
They're commonly served over pasta with marinara sauce, in sub sandwiches, as appetizers, or added to soups in place of traditional meatballs.
Are meatless meatballs high in sodium?
Yes, they contain 550 mg of sodium per 100 g, so pairing them with lower-sodium sauces or sides can help balance a meal.