Falafel: Calories in Falafel

Falafel is nothing but a fried ball or spicy patty made from ground chickpeas and fava beans. There are so many varieties of falafel, for instance, luscious falafel served in a pita bread which has a specially created pocket for it, falafel wrapped in a flat bread 'lafa', falafel balls garnished with delicious salads, delectable pickled vegetables and aromatic hot sauces, falafel drizzling with tahini-based sauces, etc. Falafel balls are eaten as a snack or they are served as appetizers or starters. The aroma and the appearance of the dish is so yummy and mouth-watering that people tend to forget about falafel calories!

Falafel

In Arabic, the word 'falafel' means something with a fluffy or crunchy texture. Falafel can be a croquette (cylindrical fried food roll) of mashed fava beans or chickpeas and spices, or it can also mean sandwiches filled with the fritters and topped with vegetables and sauces. In many Middle Eastern and Mediterranean cuisines, pita, a round pocket bread is widely consumed. The steam creates the pocket as it leads to puffing up of the dough. After cooling down, the bread flattens and you find a pocket in the middle. While considering calories in falafel, calories in pita should also be taken into consideration.

To make falafel balls, the beans are soaked with bicarbonate of soda, then ground together (not cooked) with onion, parsley and spices such as cumin and coriander. The mixture is then shaped into balls or patties and deep-fried. Mostly, sesame seeds are added to the mixture before frying.

It is said that falafel originated in Egypt and soon gained popularity in neighboring countries. Israelis were the people who spread falafel to Europe and the United States, sometime in the 1970s. Falafel has become so popular that you get a 'McFalafel' at some places! In Egypt, falafel varieties made from fava beans are popular while in other Middle Eastern countries, use of chickpeas is predominant. In Jerusalem, you can have historically prepared falafel (only from chickpeas). Thus, there are variations in the recipes and falafel calories may vary according to the ingredients used and according to the method of preparation as well.

Calories

Following figures are to be considered just as guidelines.

Calories in Various Types of Falafel

• Falafel - 1 patty (about 2¼" dia) (about 17 gm) - 60 Calories.
• Homemade Falafel - 1 patty (about 2¼" dia) (about 17 gm) - 58 Calories.
• Falafel Balls - serving size about 29 gm - 49 calories

Calories in Falafel Sandwich

• Falafel pita sandwich without cheese sauce or condiments - 1 serving - 450 calories.
• Pita Bread, Whole-wheat - 1 large (6½" diameter) ( about 64 gm) - 170 calories
• Regular Falafel - with pita bread and standard vegetable mix - 1 serving - 495 calories
• Falafel Wrap - Hummus and Mixed Peppers - 1 serving - 100 gm - 240 calories
• Falafel Mix - International Dishes - ¼th cup - 35 gm - 120 calories
• Baked Falafel - Serving size - 234 gm - 376 calories
• Fried Falafel - Serving size - 3 Balls - 226 calories

Calories obtained from falafel are considered as healthy calories. Chickpeas do not contain cholesterol and the amount of fat and salt obtained from them is very low. Falafel made with chickpeas is high in protein, complex (good carbs that do not lead to severe fluctuations in blood sugar levels) carbohydrates, and fiber (that improves your digestive health). Falafel also contains important minerals like calcium, iron, magnesium, phosphorus, potassium, zinc, copper, manganese, and vitamins like Vitamin C, and B vitamins like thiamine, pantothenic acid and folate. The fiber from falafel helps lower blood cholesterol levels. Phytochemicals like beta-carotene help improve your immune system function. Considering the nutritional facts of falafel, dietitians often allow you to incorporate falafel in your diet, when you are on a weight loss diet. Falafel eaten with salad is both satiating and healthy. Falafel, shaped like a ball or a flat burger, may contain onion, coriander, garlic, cumin, parsley, paprika, scallions, leeks, sesame seeds, salt and pepper/cayenne pepper along with chickpeas and/or fava beans.

Falafel is a common street food or fast food in the Middle East, which is eaten all over the world now. It has gained popularity among vegetarians and non-vegetarians. Prepackaged mixes are available in almost all health-food and grocery stores. Falafel calories can offer you energy; but if you consider falafel from the nutrition point of view, you would find that falafel is high in sodium. So limited consumption of falafel is recommended.