1 serving (100 grams) contains 265 calories, 6.2 grams of protein, 14.8 grams of fat, and 27.0 grams of carbohydrates.
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Nutrition Information
Calories |
530 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.6 g | 37% | |
| Saturated Fat | 4.3 g | 21% | |
| Polyunsaturated Fat | 11.4 g | ||
| Cholesterol | 2 mg | 0% | |
| Sodium | 718 mg | 31% | |
| Total Carbohydrates | 54 g | 19% | |
| Dietary Fiber | 5 g | 17% | |
| Sugars | 6.1 g | ||
| protein | 12.5 g | 25% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 132 mg | 10% | |
| Iron | 3.2 mg | 17% | |
| Potassium | 370 mg | 7% | |
* 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
Source of Calories
About Falafel sandwich
The falafel sandwich is a popular Middle Eastern dish featuring fried or baked spiced chickpea patties (falafel) served inside pita bread, often accompanied by fresh vegetables and tahini sauce. Falafel originated in Egypt and is now enjoyed globally, particularly in vegetarian and vegan cuisines. Chickpeas, the main ingredient, provide a nutrient-dense base rich in protein, fiber, and essential minerals like iron and magnesium. Complementing the chickpeas, the sandwich typically includes fresh vegetables such as lettuce, tomatoes, cucumbers, and sometimes pickled vegetables, enhancing its nutritional profile with added vitamins such as vitamin C and vitamin K. The tahini sauce, made from sesame seeds, contributes healthy fats and antioxidants like vitamin E. A falafel sandwich offers a balance of macronutrients, making it a filling and nutritionally beneficial option for various diets, particularly vegetarian and plant-based lifestyles.
Health Benefits
- Rich in fiber from chickpeas, which supports healthy digestion and helps maintain a healthy gut microbiome.
- Provides plant-based protein from chickpeas and tahini, essential for muscle repair and overall body function.
- High in antioxidants like vitamin E from tahini, which combat free radicals and reduce inflammation in the body.
Dietary Considerations
Selection and Storage
Store falafel in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or air fryer for crispiness. Prepare fresh vegetables and sauces just before serving for optimal texture and taste.
Common Questions About Falafel sandwich Nutrition
Is a falafel sandwich high in protein?
Yes, falafel sandwiches provide a moderate amount of protein, primarily from chickpeas in the falafel. On average, one falafel sandwich contains about 10-15 grams of protein, depending on the portion size and additional toppings like tahini or hummus.
Can I eat a falafel sandwich on a keto diet?
Falafel sandwiches are generally not keto-friendly because the falafel contains chickpeas, which are high in carbs, and the sandwich is typically served in pita bread, a major source of carbohydrates. One falafel sandwich can have over 40 grams of carbs or more, making it unsuitable for a keto diet.
What are the health benefits or concerns of eating a falafel sandwich?
Falafel sandwiches are rich in fiber, plant-based protein, and essential nutrients like B vitamins and iron from chickpeas. However, they are often deep-fried, which may increase unhealthy fat content. Opt for baked falafel and whole-grain pita to reduce calorie and fat intake while maximizing health benefits.
What is the recommended serving size for a falafel sandwich?
A typical falafel sandwich serving size is one medium sandwich or about three to five falafel balls wrapped in pita. This portion usually ranges from 300-500 calories depending on preparation and toppings. Pair it with a side of fresh salad to make the meal balanced.
How does a falafel sandwich compare to other vegetarian sandwiches?
Falafel sandwiches are higher in protein and fiber compared to many vegetarian sandwiches made with just vegetables or cheese. However, they can be heavier in calories and fat due to frying. For a healthier option, baked falafel and whole-grain or lettuce wraps can outperform other vegetarian choices in terms of nutrient density.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Falafel sandwich DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Chickpeas and Their Health BenefitsNational Library of Medicine - PubMedScientific review on the nutritional and health benefits of chickpeas, the main ingredient in falafel.
- Dietary Guidelines for Americans 2020-2025: Plant-Based Protein RecommendationsU.S. Department of Health and Human ServicesHighlights the role of plant-based proteins, such as chickpeas in falafel, in a healthy diet.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
