Falafel Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of falafel contains 333 calories, 13.3g protein, 31.8g carbs, and 17.8g fat. Falafel is a good source of sodium.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 333 kcal | 17% |
| Protein | 13.3g | 27% |
| Carbohydrates | 31.8g | 12% |
| Total Fat | 17.8g | 23% |
| Fiber | 4.9g | 18% |
| Sodium | 294.0mg | 13% |
Is Falafel Good for You?
Yes, falafel is a nutrient-dense food that supports several key health functions. A 100g serving delivers 13.3g of protein (27% Daily Value) for muscle maintenance, 4.9g of fiber (18% Daily Value) for digestive health, and 333 calories that fit well within most daily diets. It is particularly valuable for plant-based eaters seeking complete protein sources.
Key Health Benefits of Falafel
High in Plant-Based Protein — With 13.3g of protein per 100g serving, falafel is an excellent choice for vegetarians and vegans. It is a complete protein source that supports muscle repair and maintenance without relying on animal products.
Good Source of Dietary Fiber — Falafel contains 4.9g of fiber per 100g, contributing 18% of your Daily Value. This fiber content promotes digestive health, helps maintain stable blood sugar levels, and supports satiety between meals.
Moderate in Healthy Fats — The 17.8g of fat per serving includes heart-healthy monounsaturated fats from chickpeas and sesame. These fats aid nutrient absorption and provide sustained energy throughout the day.
Reasonable Calorie Profile — At 333 calories per 100g, it is calorie-efficient for a protein-rich food. This makes falafel a satisfying option that won’t derail your daily calorie goals when portion-controlled.
Lower Sodium Option — Compared to many fried or processed foods, falafel’s 294mg of sodium (13% Daily Value) per 100g keeps sodium intake moderate. Homemade versions allow you even greater control over salt content.
How Does Falafel Compare?
Compared to hummus, falafel is significantly higher in protein (13.3g vs. 8g per 100g) and fiber, making it more suitable as a standalone protein source rather than just a dip. While hummus is lower in calories, falafel’s calorie density reflects its higher nutrient concentration and filling nature. It is the better choice if you’re prioritizing protein intake and sustained fullness.
Frequently Asked Questions
How many calories is in falafel?
A 100g serving of falafel contains 333 calories, representing about 17% of a standard 2,000-calorie daily diet. A single falafel ball (roughly 17g) typically contains around 57 calories, though this varies based on size and preparation method.
Is falafel good for weight loss?
Falafel can support weight loss when portion-controlled, thanks to its 4.9g of fiber and 13.3g of protein per 100g, both of which promote satiety. However, it is calorie-dense at 333 calories per 100g, so limiting serving sizes and choosing baked over deep-fried versions will maximize weight loss benefits.
How much fiber does falafel have?
Falafel provides 4.9g of dietary fiber per 100g serving, which equals 18% of the recommended Daily Value. This substantial fiber content comes primarily from chickpeas, the main ingredient, and supports digestive regularity and blood sugar control.
Is falafel good for a keto diet?
No, falafel is not ideal for a strict keto diet because it is relatively high in carbohydrates at 31.8g per 100g serving. While it is high in protein and fat, the carb content makes it challenging to fit into most ketogenic meal plans without exceeding daily carb limits.
How should I store homemade falafel?
Uncooked falafel mixture can be refrigerated in an airtight container for up to 3 days, while cooked falafel keeps best in the freezer for up to 3 months. To reheat, bake frozen falafel at 375°F for 10-15 minutes rather than re-frying, which preserves nutrition while reducing added fat.
How to Track Falafel Nutrition with Gram
The Gram app makes logging falafel seamless—simply photograph your plate with our AI food scanner, and it instantly identifies portion sizes and calculates the complete nutrient breakdown for you. Whether you’re tracking protein, fiber, or sodium, you’ll see exactly how each serving fits into your daily nutrition goals. This removes the guesswork from meal planning and helps you stay accountable to your dietary targets.
Frequently Asked Questions
How many calories is in falafel?
A 100g serving of falafel contains 333 calories, representing about 17% of a standard 2,000-calorie daily diet. A single falafel ball (roughly 17g) typically contains around 57 calories, though this varies based on size and preparation method.
Is falafel good for weight loss?
Falafel can support weight loss when portion-controlled, thanks to its 4.9g of fiber and 13.3g of protein per 100g, both of which promote satiety. However, it is calorie-dense at 333 calories per 100g, so limiting serving sizes and choosing baked over deep-fried versions will maximize weight loss benefits.
How much fiber does falafel have?
Falafel provides 4.9g of dietary fiber per 100g serving, which equals 18% of the recommended Daily Value. This substantial fiber content comes primarily from chickpeas, the main ingredient, and supports digestive regularity and blood sugar control.
Is falafel good for a keto diet?
No, falafel is not ideal for a strict keto diet because it is relatively high in carbohydrates at 31.8g per 100g serving. While it is high in protein and fat, the carb content makes it challenging to fit into most ketogenic meal plans without exceeding daily carb limits.
How should I store homemade falafel?
Uncooked falafel mixture can be refrigerated in an airtight container for up to 3 days, while cooked falafel keeps best in the freezer for up to 3 months. To reheat, bake frozen falafel at 375°F for 10-15 minutes rather than re-frying, which preserves nutrition while reducing added fat.
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Nutrition data sourced from USDA FoodData Central. Track falafel and thousands of other foods with the Gram app.