Middle Eastern 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 a staple street food and appetizer across the region, often served in pita bread with tahini sauce, fresh vegetables, and pickles.
🍽️ Nutrition at a glance
Falafel is a good plant-based source of protein and fiber, with a moderate amount of carbohydrates from the legumes and a higher fat content due to frying. A typical serving of 3-4 falafel balls provides around 200-300 calories, along with iron, folate, and magnesium.
Nutrition breakdown
| Calories | 310 kcal |
| Protein | 12 g |
| Carbs | 34 g |
| Fat | 15 g |
| Fiber | 8 g |
| Sugar | 4 g |
| Sodium | 480 mg |
| Iron | 4.2 mg |
| Folate | 160 mcg |
| Magnesium | 50 mg |
| Potassium | 350 mg |
| Zinc | 2.1 mg |
| Vitamin B6 | 0.3 mg |
| Phosphorus | 180 mg |
| Manganese | 1.5 mg |
Per 4 falafel patties (120 g) · estimated, varies by recipe
💡 What's interesting
Falafel is a celebrated example of vegan and vegetarian cuisine that has gained global popularity, and its exact origin—whether Egyptian, Palestinian, or Lebanese—is a point of friendly cultural debate. Nutritionally, it's a complete protein when paired with grains like pita, making it a balanced meal.
