Farinata

Appetizer

Item Rating: 85/100

1 serving (150 grams) contains 250 calories, 8.0 grams of protein, 10.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		396.8
% Daily Value*
Total Fat		15.9 g	20%
	Saturated Fat	1.6 g	8%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		476.2 mg	20%
Total Carbohydrates		47.6 g	17%
	Dietary Fiber	7.9 g	28%
	Sugars	3.2 g
protein		12.7 g	25%
Vitamin D		0 mcg	0%
Calcium		63.5 mg	4%
Iron		3.2 mg	17%
Potassium		317.5 mg	6%

* 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: 143 cal (37.2%)

Protein: 50 cal (13.2%)

Carbs: 190 cal (49.5%)

About Farinata

Farinata is a traditional Italian dish originating in Liguria, made from chickpea flour, olive oil, water, and seasonings. This thin, savory pancake is often enjoyed as a snack or appetizer in Mediterranean cuisine and is popular due to its simplicity and rich aroma. It is naturally gluten-free and provides a balanced nutritional profile, offering good plant-based protein (5.3g per serving) and fiber (3.3g per serving). Farinata is relatively low in calories (166 per serving) and provides essential minerals such as iron (1.3mg) and calcium (26.6mg). While not a significant source of vitamins like vitamin C or D, its high protein and fiber content, paired with unsaturated fats from olive oil, make it a wholesome, nutrient-dense option for many diets.

Health Benefits

• Supports digestive health due to its 3.3g of fiber per serving, which helps maintain bowel regularity.
• Promotes bone health with calcium content of 26.6mg per serving, contributing to stronger bones and teeth.
• Provides plant-based protein (5.3g per serving), supporting muscle maintenance as an alternative protein source.

Dietary Considerations

Allergens: Contains chickpea

Suitable for: Vegan, vegetarian, gluten-free, mediterranean diet

Not suitable for: Soy-free diet if chickpea sensitivity exists

Selection and Storage

Store farinata in an airtight container in the refrigerator for up to 3 days. Reheat in an oven or skillet for best texture.

Common Questions About Farinata Nutrition

Is Farinata high in protein?

Farinata offers a moderate amount of protein, with approximately 5.33 grams per 100 grams. While it isn't a high-protein food compared to options like meat or legumes, it can still contribute to your daily protein intake when included in a balanced diet.

Can I eat Farinata on a keto diet?

Farinata is not ideal for a strict keto diet, as it contains about 20 grams of carbohydrates per 100 grams. This amount of carbs may be too high for those following a ketogenic protocol, which typically limits daily carbohydrate intake to 20-50 grams.

What are the health benefits or concerns of eating Farinata?

Farinata is made from chickpea flour, which is rich in fiber (3.33 grams per 100 grams) and nutrients such as iron, magnesium, and folate. However, it does contain about 200 mg of sodium per 100 grams, so individuals monitoring their sodium intake should consume it in moderation.

What is the recommended serving size for Farinata?

A typical serving size for Farinata is around 100-150 grams, depending on your dietary needs. This portion provides a balanced amount of calories (approximately 167-250), making it suitable as a light meal or snack when paired with vegetables or a side salad.

How does Farinata compare to similar foods like flatbreads or pancakes?

Farinata is a gluten-free option compared to traditional flour-based flatbreads or pancakes. It has a denser nutrient profile, offering more fiber and plant-based protein due to its chickpea flour base. Additionally, it is vegan-friendly, unlike many pancakes that rely on eggs or dairy.

Data Sources & Scientific References