How healthy are falafel?
Are falafel healthy? Yes, in moderate portions. Falafel score 46/100 on the HowHealthyIs Score: 100 g provide 273 kcal, 5.6 g fiber and 2.6 mg vitamin E. Falafel are deep-fried balls of ground soaked chickpeas and herbs: a good source of plant protein and fiber, though frying adds a lot of oil. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Falafel rank higher than 46% of them.
Counts in favor (% daily value per 100 kcal)
- Fiber7%
- Vitamin E6%
- Protein6%
- Iron5%
- Vitamin C4%
- Magnesium4%
- Potassium3%
- Calcium1%
- Vitamin A1%
Counts against
- Saturated fat2%
- Added sugars0%
- Sodium7%
Raw NRF9.3: 39 minus 10 = 29. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in falafel?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 273 kcal | 273 kcal | |
| Protein | 8.6 g | 8.6 g | 17% |
| Carbohydrates | 28 g | 28 g | 10% |
| Fiber | 5.6 g | 5.6 g | 20% |
| Sugars | 4.9 g | 4.9 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 15 g | 15 g | 19% |
| Saturated fat | 1.2 g | 1.2 g | 6% |
| Omega-3 fats | 1.2 g | 1.2 g | |
| Vitamins | |||
| Vitamin A | 32 µg | 32 µg | 4% |
| Vitamin C | 10 mg | 10 mg | 12% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 2.6 mg | 2.6 mg | 18% |
| Vitamin K | 99 µg | 99 µg | 83% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Folate | 230 µg | 230 µg | 57% |
| Minerals | |||
| Calcium | 48 mg | 48 mg | 4% |
| Iron | 2.6 mg | 2.6 mg | 14% |
| Potassium | 369 mg | 369 mg | 8% |
| Magnesium | 40 mg | 40 mg | 10% |
| Zinc | 1.3 mg | 1.3 mg | 11% |
| Sodium | 466 mg | 466 mg | 20% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard falafel?
We estimate falafel from this standard recipe (serves 6, about 640 g cooked), using USDA values for each ingredient. Home and restaurant versions vary. Fried in canola oil; oil absorption is an estimate.
| Ingredient | Amount |
|---|---|
| Dried chickpeas, soaked overnight | 250 g |
| Water absorbed while soaking | 300 g |
| 1 onion | 100 g |
| Parsley | 30 g |
| Cilantro | 20 g |
| 3 cloves garlic | 10 g |
| Cumin | 4 g |
| Ground coriander | 3 g |
| Salt | 6 g |
| Baking soda | 2 g |
| Frying oil absorbed | 80 g |
Why are falafel good for you?
- 99 µg vitamin K in 6 balls, 83% of the daily value. Vitamin K contributes to normal blood clotting.
- 230 µg folate in 6 balls, 57% of the daily value. Folate contributes to normal blood formation.
- 5.6 g fiber in 6 balls, 20% of the daily value. Most adults eat well under the 28 g daily value for fiber.
Good ways to use them
- A vegan protein in pita with salad
- Baking or air-frying the mix for a lighter version
What should you watch out for?
- Oil uptake varies with the fryer; street falafel can be greasier.
- In a wrap with tahini sauce and pickles the salt adds up.
What can you eat instead of falafel?
Foods you can use the same way with a higher HowHealthyIs Score.