Falafel

Lunch

Item Rating: 83/100

1 serving (85 grams) contains 180 calories, 5.0 grams of protein, 10.0 grams of fat, and 15.0 grams of carbohydrates.

Nutrition Information

1 cup (236.1g)

Calories		500
% Daily Value*
Total Fat		27.8 g	35%
	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	11.1 g	39%
	Sugars	2.8 g
protein		13.9 g	27%
Vitamin D		0 mcg	0%
Calcium		111.1 mg	8%
Iron		4.2 mg	23%
Potassium		416.7 mg	8%

* 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

🧈 High saturated fat

Source of Calories

Fat: 250 cal (52.9%)

Protein: 55 cal (11.8%)

Carbs: 166 cal (35.3%)

About Falafel

Falafel is a traditional Middle Eastern dish made primarily from ground chickpeas or fava beans, blended with fresh herbs and spices, formed into balls or patties, and typically deep-fried or baked. Originating from countries such as Egypt, it is a popular street food and a staple in Middle Eastern cuisine, often served in pita bread or alongside salads. Nutritionally, falafel is moderately high in calories (211 per 100g) and provides plant-based protein (5.9g) and dietary fiber (4.7g), making it a filling option. It contains essential minerals like iron (1.8mg) and calcium (47mg), though vitamin D is absent. Its fat content (11.8g) stems from frying but varies if baked.

Health Benefits

• Rich in fiber (4.7g), falafel supports digestive health and promotes satiety.
• Provides plant-based protein (5.9g), essential for muscle repair and overall bodily functions.
• Good source of iron (1.8mg), beneficial for red blood cell production and preventing anemia.
• Contains calcium (47mg), supporting bone health and proper nerve function.

Dietary Considerations

Allergens: Contains wheat (if breadcrumbs/flour are used), sesame (if tahini sauce is served)

Suitable for: Vegetarian, vegan, mediterranean diet

Not suitable for: Gluten-free (if not prepared with gluten-free ingredients), low-fat diets (due to frying oil)

Selection and Storage

Store cooked falafel in an airtight container in the refrigerator for up to 3 days or freeze for up to 3 months. Reheat in an oven or air fryer to retain crispness.

Common Questions About Falafel Nutrition

Is falafel high in protein?

Falafel provides a moderate amount of protein, with about 5.88 grams of protein per 100 grams. This makes it a decent source of plant-based protein, especially for vegetarians and vegans looking to incorporate legumes like chickpeas into their diet.

Can I eat falafel on a keto diet?

Falafel is not typically suitable for a strict keto diet because it contains 17.65 grams of carbohydrates per 100 grams, which is relatively high. However, low-carb or keto-friendly falafel variations made with almond flour or cauliflower can be an alternative.

What are the health benefits of eating falafel?

Falafel is rich in nutrients like fiber (4.71 grams per 100 grams) and plant-based protein, which can support digestive health and muscle repair. However, traditional falafel is often deep-fried, which increases its fat content (11.76 grams per 100 grams) and calories (211.76 kcal per 100 grams), so consuming it in moderation is important.

How much falafel should I eat in one serving?

A typical serving of falafel is about 3-4 small balls, which generally weighs around 100-120 grams and contains approximately 212-250 calories. Pair falafel with a salad or wrap for a balanced meal, and consider baking instead of frying to reduce calorie and fat content.

How does falafel compare to other plant-based protein options?

Compared to options like lentil patties or black bean burgers, falafel is slightly lower in protein but higher in fat due to the frying process. Opting for baked falafel can make it a healthier choice, while other legume-based options often have fewer calories and fats but may lack falafel's signature herbs and spices.

Data Sources & Scientific References

1. Vegetarian Diets: Nutritional Considerations and Health Benefits

   National Institutes of Health: PubMed

   Includes references to falafel as a legume-based food in plant-based diets and its contribution to nutrient intake.

   View source →
2. Legume consumption and cardiovascular health: A review

   American Journal of Clinical Nutrition

   Highlights health benefits of legumes such as chickpeas, the primary ingredient in falafel, for heart health and nutrition.

   View source →
3. 2020-2025 Dietary Guidelines for Americans: Nutritional considerations for plant-based diets

   U.S. Department of Health and Human Services

   Discusses the role of legume-based foods like falafel in a healthy, balanced, plant-based diet.

   View source →