Falafel

Falafel is a popular Middle Eastern dish made from ground chickpeas or fava beans, mixed with herbs and spices, then deep-fried into crispy balls or patties. It's commonly served in pita bread with tahini sauce, hummus, and fresh vegetables, and is a staple street food across the Mediterranean and Middle East.

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🍽️ Nutrition at a glance

Falafel is a good source of plant-based protein and fiber, with a moderate amount of healthy fats from frying and tahini. A typical serving (about 3-4 falafel balls) provides roughly 300-400 calories, along with iron, folate, and magnesium.

Nutrition breakdown

Calories	330 kcal
Protein	13 g
Carbs	31 g
Fat	18 g
Fiber	6 g
Sugar	2 g
Sodium	480 mg
Iron	3.5 mg
Magnesium	50 mg
Folate	80 µg
Zinc	2.0 mg
Phosphorus	160 mg
Manganese	1.2 mg
Vitamin B6	0.2 mg
Copper	0.3 mg

Per 4 pieces (120 g) · estimated, varies by recipe

💡 What's interesting

Falafel is not only a beloved comfort food but also a nutritional powerhouse for vegetarians and vegans, offering a complete protein when paired with grains. Its exact origins are debated, with claims from Egypt, Lebanon, and Palestine, reflecting its deep cultural significance across the region.