Falafel, home-prepared
FDC 172455patty (approx 2-1/4" dia) (17 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 48 · -15 vs Legumes & beans medianHome-prepared falafel scores 48 of 100 on the Nutrient Density Score, a Fair rating that ranks 48th of 60 in the Legumes & beans category, one of the lower spots for this group. Protein still reaches 27% DV and magnesium 20% DV, with iron at 19% DV and potassium at 12% DV rounding out a chickpea-based profile.
Falafel is typically formed into small patties and pan- or deep-fried before going into a pita with tahini or onto a salad plate; a single patty runs about 17 g, so a serving usually means several. With fat at 17.8 g per 100 g against 13.3 g of protein, the frying oil contributes a real share of the calories, worth factoring in alongside the chickpeas' own nutrition.
See how this score is calculated, build a plate around falafel, home-prepared, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 333 kcal | 17% |
| Total fat | 18 g | 23% |
| Saturated fat | 2.4 g | 12% |
| Cholesterol | 0 mg | 0% |
| Sodium | 294 mg | 13% |
| Carbohydrate | 32 g | 12% |
| Dietary fiber | - | |
| Sugars | - | |
| Protein | 13 g | 27% |
| Potassium | 585 mg | 12% |
| Calcium | 54 mg | 4% |
| Iron | 3.4 mg | 19% |
| Magnesium | 82 mg | 20% |
| Vitamin C | 1.6 mg | 2% |
| Vitamin A | 1 µg | 0% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 57 kcal | 3% |
| Total fat | 3 g | 4% |
| Saturated fat | 0.4 g | 2% |
| Cholesterol | 0 mg | 0% |
| Sodium | 50 mg | 2% |
| Carbohydrate | 5.4 g | 2% |
| Dietary fiber | - | |
| Sugars | - | |
| Protein | 2.3 g | 5% |
| Potassium | 99 mg | 2% |
| Calcium | 9.2 mg | 1% |
| Iron | 0.58 mg | 3% |
| Magnesium | 14 mg | 3% |
| Vitamin C | 0.27 mg | 0% |
| Vitamin A | 0.17 µg | 0% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 172455Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the legumes & beans median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Bacon bits, meatlessDensity 49 vs 48Sausage, meatlessDensity 50 vs 48Peanut butter, smooth style, without saltDensity 50 vs 48Original analysis by NutriVerdict
In the kitchen and how to use it
Home-prepared falafel is made from ground chickpeas or fava beans mixed with herbs like parsley and cilantro, garlic, and spices such as cumin and coriander, then formed into patties or balls and fried until the outside is crisp and deep golden while the inside stays soft and green-flecked. It's classically tucked into pita bread with tahini sauce, pickled vegetables, and chopped tomato and cucumber, or served over a plate of hummus and salad as part of a mezze spread. The dense, herby patties also hold up well as a topping for grain bowls or salads.
Because falafel is fried, it's best eaten fresh and hot for the crispest texture; leftover patties reheat better in an oven or air fryer than a microwave, which tends to soften the crust. Home-prepared falafel here comes in at 333 calories for a small patty serving, with 13.3 g protein and 20% of the Daily Value for magnesium per 100 g, making it a plant-based protein option that also brings in potassium at 12% of the Daily Value. It works well stuffed into pita alongside vegetables to round out a meal that doesn't rely on meat for its protein.
Frequently asked questions about falafel, home-prepared
How many calories are in home-prepared falafel?
A single falafel patty serving (about 17 g) has 333 calories per 100 g of falafel.
Is falafel a good source of protein?
Yes, home-prepared falafel provides about 27% of the Daily Value for protein per 100 g, with 13.3 g protein per 100 g.
How do you serve falafel?
It's classically tucked into pita bread with tahini sauce and chopped vegetables, or served on a plate alongside hummus and salad.