Falafel has 13 g protein and 333 calories per 100 g when deep-fried. The chickpea and herb base provides 5 g fiber per 100 g. Baked versions reduce fat from 18 g to ~8 g per 100 g, cutting calories by roughly 30% while preserving the protein content.
How should I track Falafel?
Falafel is a good source of iron. Plant-based foods like Falafel often come with variable water content, so weighing after draining or pressing gives you the most accurate count. Tofu blocks, for example, can vary by 30% in weight depending on how much liquid they hold. A meta-analysis of 43 RCTs (Reid-McCann et al., Nutr Rev 2025) found that soy protein matches dairy protein for muscle outcomes, so the tracking precision matters just as much as with animal sources. Also watch for marinated or flavored versions — sauces add calories that are easy to miss.
