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Falafel Sandwich Calories
Popular vegetarian sandwich with chickpea falafel, pita bread, vegetables, and tahini sauce.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Falafel Sandwich (180 g) has 396 calories. That works out to 220 calories per 100 g. It contains 57.6 g of carbs, 11.7 g of protein, 13.5 g of fat and 9.4 g of fiber. Its 0.4 mg of Copper covers 42% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
Falafel Sandwich Nutrition Facts
Selected: 1 piece (medium) · 180 g
396
KCAL / 180G
Carbs
57.6g
· 21% DV
Protein
11.7g
· 23% DV
Fat
13.5g
· 17% DV
Fiber
9.4g
· 34% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 58% · Protein 12% · Fat 30%
Falafel Sandwich nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 396 kcal | |
| Total fat | 13.5 g | 17% |
| Saturated fat | 1.98 g | 10% |
| Trans fat | 0 g | |
| Sodium | 702 mg | 31% |
| Total carbohydrate | 57.6 g | 21% |
| Fiber | 9.4 g | 34% |
| Protein | 11.7 g | 23% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Falafel Sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 396 kcal |
| 1 piece (mini) | 90 g | 198 kcal |
| 100 g | 100 g | 220 kcal |
| 1 piece (small) | 120 g | 264 kcal |
| 1 serving (medium) | 180 g | 396 kcal |
| 1 piece (large) | 250 g | 550 kcal |
| 1 piece (extra large) | 350 g | 770 kcal |
| 2 piece (double) | 360 g | 792 kcal |
| 1 piece (jumbo) | 400 g | 880 kcal |
Calculated from 220 calories per 100 g.
Frequently Asked Questions About Falafel Sandwich
What is in a Falafel Sandwich?
A Falafel Sandwich usually combines chickpea falafel with pita or another flatbread, fresh vegetables such as tomato and cucumber, and tahini sauce. Pickles, hummus, herbs, or hot sauce are common additions, depending on the regional style.
How do you make a Falafel Sandwich at home?
To make a Falafel Sandwich, shape a mixture of soaked chickpeas, onion, garlic, herbs, and spices into patties and cook them until crisp. Tuck them into pita with chopped vegetables and drizzle with tahini sauce.
What sauce goes on a Falafel Sandwich?
Tahini sauce is a classic choice for a Falafel Sandwich. Mix sesame paste with lemon juice, garlic, and enough water to make it pourable; some versions use yogurt sauce, hummus, or a spicy chili sauce instead.
Where did the Falafel Sandwich originate?
The Falafel Sandwich is associated with Middle Eastern and Levantine food traditions, while falafel itself has a debated history, including strong ties to Egypt. Its modern sandwich versions vary widely across the region and around the world.
Is a Falafel Sandwich healthy?
A Falafel Sandwich can be a balanced meal when it includes plenty of vegetables and a moderate amount of sauce. Deep-fried falafel and generous dressings make it richer, while baked falafel and fresh fillings are lighter choices.
How do you keep a Falafel Sandwich from getting soggy?
Keep the components of a Falafel Sandwich separate until serving: wet vegetables and tahini soften the bread over time. Drain pickles and tomatoes, spread sauce sparingly, and add the falafel just before you eat.
Can you freeze a Falafel Sandwich?
Freezing a fully assembled Falafel Sandwich is not ideal because the vegetables and bread turn watery or soft when thawed. Freeze cooked falafel separately instead, then reheat it and assemble a fresh sandwich with bread, vegetables, and sauce.
What is the difference between a Falafel Sandwich and a falafel wrap?
A Falafel Sandwich is commonly served in a pocket-style pita, while a falafel wrap is rolled in a flatbread such as lavash or tortilla. The fillings can be nearly identical; the main difference is the bread and how it is folded.
Can you eat a Falafel Sandwich cold?
Yes, you can eat a Falafel Sandwich cold, especially if the falafel has already been cooked and chilled safely. The bread and vegetables stay pleasant, though reheating the falafel separately gives it a crispier texture.
What should you serve with a Falafel Sandwich?
Serve a Falafel Sandwich with pickles, a crisp salad, or Middle Eastern sides such as tabbouleh and fattoush. Hummus or roasted vegetables also make a good accompaniment without competing with the sandwich’s tahini and herbs.
Falafel Sandwich Vitamins & Minerals
Vitamins
Vitamin K
32.4µg · 27% DV
Folate
81µg · 20% DV
B1
0.23mg · 19% DV
Biotin
5.76µg · 19% DV
Minerals
Copper
0.38mg · 42% DV
Manganese
0.81mg · 35% DV
Sodium
702mg · 31% DV
Phosphorus
198mg · 28% DV
Potassium ⭐
450mg · 13% DV
Falafel Sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Falafel Sandwich
To burn the 396 calories in 1 piece (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Falafel Sandwich?
A Falafel Sandwich brings crisp, spiced chickpea patties together with pita, fresh vegetables and tahini sauce. Falafel is closely associated with Middle Eastern cuisines, though its precise origins are debated. The contrast is part of its appeal: warm, tender patties, cool crunchy vegetables and a creamy, savoury sauce tucked into soft bread.
It makes an easy lunch or casual dinner, often served with pickles, salad or fries. Across the Middle East and in cafés worldwide, fillings and sauces vary by place. Chickpeas and vegetables give it fibre, while the pita makes it a substantial meal; add extra salad or go lighter on the sauce if you prefer.
How Nutritious Is Falafel Sandwich?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Falafel Sandwich Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Falafel Sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Falafel Sandwich Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Falafel Sandwich Fat Profile
SATURATED
1.98g
MONOUNSATURATED
3.78g
POLYUNSATURATED
3.6g
Omega 6:3 ratio 16.6:1
Above the ideal 4:1 (16.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.