Falafel pita

Lunch

Item Rating: 76/100

1 serving (250 grams) contains 550 calories, 15.0 grams of protein, 25.0 grams of fat, and 60.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

Calories		518.9
% Daily Value*
Total Fat		23.6 g	30%
	Saturated Fat	2.8 g	14%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		754.7 mg	32%
Total Carbohydrates		56.6 g	20%
	Dietary Fiber	7.5 g	26%
	Sugars	4.7 g
protein		14.2 g	28%
Vitamin D		0 mcg	0%
Calcium		94.3 mg	7%
Iron		2.8 mg	15%
Potassium		377.4 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

🍯 Low sugar

Source of Calories

Fat: 212 cal (42.9%)

Protein: 56 cal (11.5%)

Carbs: 226 cal (45.7%)

About Falafel pita

Falafel pita is a Middle Eastern dish combining crispy falafel balls made from ground chickpeas or fava beans with fresh vegetables, sauces like tahini, and pita bread. Originating from countries such as Egypt, Israel, and Lebanon, falafel is a staple in Mediterranean cuisine. This sandwich is rich in plant-based protein, complex carbohydrates, and fiber from both the chickpeas and vegetables. The addition of tahini and olive oil provides healthy mono- and polyunsaturated fats, while vegetables like tomatoes, cucumbers, and lettuce contribute a variety of vitamins and antioxidants. While falafel pita is naturally vegetarian and sometimes vegan, its nutritional profile can vary depending on toppings and preparation methods—for example, deep-fried falafel will contain higher fat content than baked versions.

Health Benefits

• High fiber content from chickpeas supports digestive health and blood sugar regulation.
• Rich in plant-based protein (approximately 2-3 grams per falafel ball), supporting muscle repair and overall satiety.
• Contains iron and folate from chickpeas, which are essential for energy production and cell function.
• Tahini provides calcium and magnesium, promoting bone health and muscle function.
• Pita and vegetables add complex carbohydrates and antioxidants that bolster energy and immune health.

Dietary Considerations

Allergens: Contains gluten (from pita bread), sesame (from tahini), legumes (from chickpeas)

Suitable for: Vegetarian, vegan (if made without dairy-based sauces)

Not suitable for: Gluten-free diets (unless gluten-free pita is used), low-fodmap diets (due to chickpeas), nut allergies in cases where tahini contains cross-contamination

Selection and Storage

Store falafel pita components separately for optimal freshness; refrigerate cooked falafel in an airtight container for up to 3 days and reheat in the oven or on a skillet before serving.

Common Questions About Falafel pita Nutrition

Is Falafel Pita high in protein?

Falafel itself is a decent source of plant-based protein, offering about 2-3 grams of protein per falafel ball (approximately 17g). A typical falafel pita, containing 4-5 falafel balls along with toppings and pita bread, can provide around 10-15 grams of protein, depending on portion sizes and additional ingredients.

Can I eat Falafel Pita on a keto diet?

Falafel Pita is generally not keto-friendly due to the high carbohydrate content from the pita bread and chickpeas in the falafel. A single pita bread can have around 30-40 grams of carbs, and chickpeas add further carbs, making it unsuitable for strict keto diets.

What are the health benefits of eating Falafel Pita?

Falafel Pita can be a nutrient-dense meal, especially for vegetarians. Falafel is rich in fiber, plant-based protein, and micronutrients like iron, manganese, and folate from chickpeas. However, it’s often deep-fried, which increases calorie and fat content. Opting for baked falafel and whole-grain pita can make it a healthier choice.

What is a recommended portion size for Falafel Pita?

A single falafel pita, typically containing 4-5 falafel balls, vegetables, and a sauce like tahini, is a standard portion and can range from 450-700 calories depending on ingredients and preparation. Pair it with a side salad or vegetable-based side dish for a balanced meal.

How does Falafel Pita compare to similar wraps or sandwiches?

Compared to options like shawarma or gyro sandwiches, Falafel Pita is vegetarian-friendly and often lower in saturated fat. However, it can be higher in carbohydrates due to the chickpeas and pita bread. Choosing whole-grain pita and including a variety of fresh vegetables can make it a healthier option compared to meat-heavy counterparts.

Data Sources & Scientific References