Falafel, home-prepared
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 1.6 MG | 2% | |
| Thiamin | 0.1 MG | 12% | |
| Riboflavin | 0.2 MG | 13% | |
| Niacin | 1.0 MG | 7% | |
| Pantothenic acid | 0.3 MG | 6% | |
| Vitamin B-6 | 0.1 MG | 7% | |
| Folate, total | 93 UG | 23% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 1 UG | 0% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 54 MG | 4% | |
| Iron, Fe | 3.4 MG | 19% | |
| Magnesium, Mg | 82 MG | 20% | |
| Phosphorus, P | 192 MG | 15% | |
| Potassium, K | 585 MG | 12% | |
| Sodium, Na | 294 MG | 13% | |
| Zinc, Zn | 1.5 MG | 14% | |
| Copper, Cu | 0.3 MG | 29% | |
| Manganese, Mn | 0.7 MG | 30% | |
| Selenium, Se | 1 UG | 2% |
Nutrition Highlights
- Good source of protein with 13.3g per 100g.
- Good source of Magnesium, Mg (20% DV).
- Good source of Copper, Cu (29% DV).
- Good source of Manganese, Mn (30% DV).
- Good source of Folate, total (23% DV).
About Falafel, home-prepared
These golden-brown, deep-fried balls or patties are a beloved staple of Middle Eastern cuisine, crafted from ground chickpeas or fava beans blended with herbs and spices like parsley, cilantro, cumin, and garlic. They offer a hearty plant-based protein source, making them a popular choice for vegetarians and vegans. While they're rich in protein and contain healthy fats from the oil used in frying, they are also calorie-dense due to the frying process, so portion control is wise for those mindful of energy intake. The absence of fiber in the standard preparation means they lack the digestive benefits found in whole legumes, though they can be paired with fiber-rich vegetables or whole-grain wraps to balance a meal.
Falafel is incredibly versatile in the kitchen and shines in a variety of dishes. Most commonly, it's served tucked into warm pita bread with fresh vegetables, pickles, and tahini sauce, creating a satisfying sandwich. It can also be plated as part of a mezze spread, crumbled over salads for added texture, or enjoyed as a protein-rich snack with dips like hummus or baba ganoush. For a lighter twist, falafel can be baked instead of fried, reducing fat content while preserving its signature flavor and crisp exterior.
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