Know what’s on your plate
Falafel
Calories & nutrition facts
home-prepared
Nutrition facts
Per 100 g% DV- Calories 333 kcal —
- Protein 13 g 27%
- Carbohydrate 32 g 12%
- Fat 18 g 23%
- Saturated fat 2.4 g 12%
- Sodium 294 mg 13%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 1 µg 0%
- Vitamin C 1.6 mg 2%
- Vitamin D 0 µg 0%
- Thiamin (B1) 0.15 mg 12%
- Riboflavin (B2) 0.17 mg 13%
- Niacin (B3) 1 mg 7%
- Pantothenic acid (B5) 0.29 mg 6%
- Vitamin B6 0.13 mg 7%
- Folate (B9) 93 µg 23%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 54 mg 4%
- Iron 3.4 mg 19%
- Magnesium 82 mg 20%
- Phosphorus 192 mg 15%
- Potassium 585 mg 12%
- Zinc 1.5 mg 14%
- Copper 0.26 mg 29%
- Manganese 0.69 mg 30%
- Selenium 1 µg 2%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 333 | 13 g | 32 g | 18 g |
| 1 × patty (approx 2-1/4" dia) | 17 g | 57 | 2.3 g | 5.4 g | 3 g |
| 2 × patty (approx 2-1/4" dia) | 34 g | 113 | 4.5 g | 11 g | 6.1 g |
| ½ × patty (approx 2-1/4" dia) | 8.5 g | 28 | 1.1 g | 2.7 g | 1.5 g |
| 3 × patty (approx 2-1/4" dia) | 51 g | 170 | 6.8 g | 16 g | 9.1 g |
| 4 × patty (approx 2-1/4" dia) | 68 g | 226 | 9.1 g | 22 g | 12 g |
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Questions about Falafel
Do you make falafel with dried or tinned chickpeas?
Use dried chickpeas soaked in plenty of cold water for 12–24 hours, then drain them well; don’t boil them first. Tinned chickpeas are already too soft and can make the mixture wet and prone to crumbling.
How do you stop falafel falling apart when frying?
Pulse the soaked, drained chickpeas with herbs and spices until finely chopped but not puréed, then chill the mixture for at least 30 minutes. If it still won’t hold together, mix in a spoonful of chickpea flour; shape the balls firmly and fry in hot oil.
Can you cook falafel in an air fryer or oven?
Yes. Brush or spray the shaped falafel with oil and air-fry at 200°C for about 12–15 minutes, turning halfway; in an oven, bake at 200°C for around 25 minutes, turning once. They’ll be less crisp than deep-fried falafel.
How do you store falafel, and can you freeze it?
Keep cooked falafel in a covered container in the fridge and eat within 3 days; reheat until piping hot, preferably in an oven or air fryer to restore some crispness. Freeze cooked falafel for up to 3 months, or freeze uncooked shaped pieces and cook them from frozen, adding a few minutes.
What do you serve with falafel?
Stuff falafel into pitta with chopped salad, pickles and tahini sauce, or serve it over a grain bowl with hummus. It also works well with tabbouleh, flatbreads and a sharp lemon dressing.
Can you make falafel without chickpeas?
Yes: fava beans are a traditional alternative, particularly in Egyptian ta’ameya. Use soaked, dried split fava beans rather than cooked tinned beans, and process them with herbs and spices as you would chickpeas.
Is falafel a good source of iron?
Falafel is a source of iron: a 100 g portion provides 3.4 mg. Serve it with lemon, tomato or another vitamin C-rich food to help your body absorb iron from the chickpeas.
How much protein is in a falafel ball?
A small patty weighing about 17 g provides roughly 2.3 g of protein. A few pieces in a pitta or salad make a more substantial portion.
Source: USDA FoodData Central 172455 · per 100 g · carbohydrate per EU label, fibre excluded
