Falafels

Appetizer

Item Rating: 77/100

1 serving (50 grams) contains 166 calories, 5.5 grams of protein, 8.5 grams of fat, and 13.5 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		785.5
% Daily Value*
Total Fat		40.2 g	51%
	Saturated Fat	4.7 g	23%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		1419.5 mg	61%
Total Carbohydrates		63.9 g	23%
	Dietary Fiber	16.6 g	59%
	Sugars	2.4 g
protein		26.0 g	52%
Vitamin D		0 mcg	0%
Calcium		189.3 mg	14%
Iron		7.1 mg	39%
Potassium		709.8 mg	15%

* 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: 361 cal (50.2%)

Protein: 104 cal (14.4%)

Carbs: 255 cal (35.4%)

About Falafels

Falafels are fried or baked balls made primarily from ground chickpeas or fava beans, mixed with herbs and spices. Originating in the Middle East, they are a popular street food and have become a staple in vegetarian and vegan diets worldwide. Known for their crispy exterior and soft interior, falafels are often served in pita bread, salads, or on platters. They offer a rich nutritional profile, being high in protein (11g per serving) and dietary fiber (7g), with notable amounts of iron (3mg) and calcium (80mg). Additionally, they are relatively calorie-dense due to their fat content (17g), often a result of frying. While low in vitamin C and vitamin D, falafels provide a balanced macronutrient mix, ideal for energy and satiety.

Health Benefits

• High in dietary fiber (7g), which promotes digestive health and aids in maintaining healthy blood sugar levels.
• Provides a good source of plant-based protein (11g per serving), which supports muscle repair and overall growth.
• Rich in iron (3mg), essential for oxygen transport in the blood and reducing fatigue.
• Contains calcium (80mg), which supports strong bones and teeth.
• Chickpeas in falafels are a complex carbohydrate that provides sustainable energy.

Dietary Considerations

Allergens: Contains gluten (if flour is used in preparation), sesame (if tahini or sesame seeds are included), legumes (chickpeas/fava beans)

Suitable for: Vegetarian, vegan, mediterranean diet

Not suitable for: Gluten-free diet (unless made with gluten-free flour), legume-allergic individuals

Selection and Storage

Store cooked falafels in an airtight container in the refrigerator for up to 4 days. Reheat in an oven or air fryer for best texture. Uncooked falafel mixture can be frozen for up to 3 months.

Common Questions About Falafels Nutrition

Is falafel high in protein?

Falafel contains a moderate amount of protein, with approximately 11 grams of protein per 100 grams. This makes it a good plant-based protein option, especially for vegetarians and vegans looking to increase their protein intake.

Can I eat falafel on a keto diet?

Falafel is not typically keto-friendly due to its carbohydrate content. With 27 grams of carbs per 100 grams, it exceeds the typical daily carb allotment for a keto diet, making it unsuitable for strict ketogenic plans.

What are the health benefits or concerns of eating falafel?

Falafel is rich in fiber (7 grams per 100 grams) and plant-based protein, making it beneficial for digestion and promoting satiety. However, it is often deep-fried, which increases calorie content (332 calories per 100 grams) and fat intake (17 grams), so moderation is key.

What is the recommended portion size for falafel?

A typical serving of falafel is about 3-4 balls or around 100 grams, containing approximately 332 calories. Pair it with fresh vegetables and a tahini-based sauce for a balanced meal that isn’t overly high in calories.

How does falafel compare to hummus nutritionally?

Both falafel and hummus are made from chickpeas, but falafel is higher in calories and fat due to being fried (332 calories and 17 grams of fat per 100 grams) compared to hummus (166 calories and 10 grams of fat per 100 grams). Hummus is typically lower in carbs, while falafel provides more protein.

Data Sources & Scientific References