Falafel patties

Lunch

Item Rating: 83/100

1 serving (85 grams) contains 180 calories, 5.0 grams of protein, 9.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (236.1g)

Calories		500
% Daily Value*
Total Fat		25.0 g	32%
	Saturated Fat	2.8 g	14%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		833.3 mg	36%
Total Carbohydrates		55.6 g	20%
	Dietary Fiber	11.1 g	39%
	Sugars	2.8 g
protein		13.9 g	27%
Vitamin D		0 mcg	0%
Calcium		138.9 mg	10%
Iron		4.2 mg	23%
Potassium		555.6 mg	11%

* 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: 225 cal (44.7%)

Protein: 55 cal (11.1%)

Carbs: 222 cal (44.2%)

About Falafel patties

Falafel patties are a traditional Middle Eastern dish made primarily from ground chickpeas or fava beans, blended with herbs and spices such as parsley, garlic, and cumin. These patties are usually deep-fried or baked and are a staple in vegetarian and vegan cuisines thanks to their plant-based protein content. Nutritionally, falafel is high in complex carbohydrates, dietary fiber, and several vitamins and minerals, including folate, manganese, and iron. A typical serving (3-4 patties) contains approximately 333 calories, 13 grams of protein, 18 grams of fat, and 32 grams of carbohydrates, making it a balanced option for energy and satiety. However, frying can increase fat content, so baking is often used as a lighter alternative. They are versatile and often served in pita bread or on salads with tahini sauce, providing a nutrient-rich, wholesome meal.

Health Benefits

• Excellent source of plant-based protein (13 grams per serving), supporting muscle repair and growth.
• High in dietary fiber (9 grams per serving), promoting digestive health and aiding in blood sugar regulation.
• Rich in iron (15% of daily value per serving), which supports red blood cell production and combats fatigue.
• Contains manganese (approximately 30% of daily value per serving), important for bone health and antioxidant function.
• Includes folate (around 20% of daily value per serving), crucial for DNA synthesis and nerve function.

Dietary Considerations

Allergens: Contains chickpeas, sesame (often in tahini sauce), gluten (if bound with flour or served in pita bread)

Suitable for: Vegan, vegetarian, mediterranean diet

Not suitable for: Low-fodmap diet (due to chickpeas), paleo diet, ketogenic diet

Selection and Storage

Store cooked falafel in an airtight container in the refrigerator for up to 3-4 days. For longer storage, freeze uncooked patties on a baking sheet before transferring to a freezer bag, and cook directly from frozen when needed.

Common Questions About Falafel patties Nutrition

Is falafel high in protein?

Falafel is a decent source of plant-based protein, primarily from chickpeas. A typical falafel patty contains around 2-3 grams of protein per piece, making it a good option for vegetarians and vegans looking to increase their protein intake.

Can I eat falafel on a keto diet?

Falafel is generally not keto-friendly as it contains chickpeas, which are relatively high in carbohydrates. One falafel patty can have around 4-6 grams of carbs, making it unsuitable for strict keto diets which typically limit daily carb intake to 20-50 grams.

What are the health benefits or concerns of eating falafel?

Falafel provides fiber, plant-based protein, and essential nutrients like folate, iron, and magnesium from chickpeas, making it a healthy option. However, it is often deep-fried, which can increase calorie and fat content; baked falafel is a lower-fat alternative.

How many falafel patties should I eat in one serving?

A standard serving size is typically 3-4 falafel patties, providing around 150-200 calories, depending on preparation method. Pairing them with fresh vegetables or a salad can create a balanced meal without excessive calories.

How does falafel compare to other vegetarian protein sources?

Falafel is lower in protein compared to options like lentils or tofu, but it is higher in fiber due to its chickpea base. Additionally, falafel offers a crunchy texture and spices that are unique compared to other vegetarian proteins, making it versatile in dishes like wraps and salads.

Data Sources & Scientific References