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Hummus-stuffed falafel (airfryer, oil-free) Calories
Hummus-stuffed falafel (airfryer, oil-free)
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
3 piece (medium) of Hummus-stuffed falafel (airfryer, oil-free) (90 g) has 176 calories. That works out to 195 calories per 100 g. It contains 21.2 g of carbs, 6.5 g of protein, 5.6 g of fat and 5 g of fiber. Its 0.3 mg of Copper covers 32% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
Hummus-stuffed falafel (airfryer, oil-free) Nutrition Facts
Selected: 3 piece (medium) · 90 g
176
KCAL / 90G
Carbs
21.2g
· 8% DV
Protein
6.5g
· 13% DV
Fat
5.6g
· 7% DV
Fiber
5g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 53% · Protein 16% · Fat 31%
Hummus-stuffed falafel (airfryer, oil-free) nutrition facts table · 3 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 176 kcal | |
| Total fat | 5.6 g | 7% |
| Saturated fat | 0.63 g | 3% |
| Trans fat | 0 g | |
| Sodium | 288 mg | 13% |
| Total carbohydrate | 21.2 g | 8% |
| Fiber | 5 g | 18% |
| Protein | 6.5 g | 13% |
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 3 Pieces of Hummus-stuffed falafel (airfryer, oil-free)?
| Serving | Amount | Calories |
|---|---|---|
| 3 piece (medium) | 90 g | 176 kcal |
| 1 piece (small) | 30 g | 59 kcal |
| 2 piece (medium) | 60 g | 117 kcal |
| 1 serving (small) | 60 g | 117 kcal |
| 100 g | 100 g | 195 kcal |
| 1 serving (large) | 120 g | 234 kcal |
| 5 piece (large) | 150 g | 293 kcal |
| 1 pack (jumbo) | 200 g | 390 kcal |
Calculated from 195 calories per 100 g.
Frequently Asked Questions About Hummus-stuffed falafel (airfryer, oil-free)
What is hummus-stuffed falafel?
Hummus-stuffed falafel is a chickpea-based falafel ball with a small portion of hummus sealed inside. It combines the seasoned, herby outer mixture of falafel with a creamy centre and can be served as a snack, in a pita, or as part of a meal.
How do you make hummus-stuffed falafel in an air fryer?
Shape the falafel mixture around a small amount of thick hummus, sealing the filling completely. Arrange the pieces in a single layer in the air fryer basket without adding oil, and cook until browned and firm, turning them partway through so they cook evenly.
How do you stop hummus-stuffed falafel from leaking?
Use thick, chilled hummus and keep the filling modest so the falafel mixture can fully enclose it. Pinch any seams closed before cooking, and chill the shaped pieces first; a loose seal or runny hummus can escape as the falafel heats.
Can you make hummus-stuffed falafel with canned chickpeas?
Yes, canned chickpeas work, but drain and dry them thoroughly before blending. They contain more moisture and can make the mixture too soft to hold its shape. For a firmer, more traditional falafel texture, use dried chickpeas that have been soaked but not cooked.
Why is my hummus-stuffed falafel dry or crumbly?
Hummus-stuffed falafel can turn dry or crumbly if the chickpea mixture is too coarse, too dry, or not packed firmly around the filling. Pulse the ingredients rather than turning them into a smooth paste, then chill the shaped falafel so it holds together during cooking.
How do you get crispy hummus-stuffed falafel without oil?
For crisp hummus-stuffed falafel without oil, avoid crowding the air fryer basket and turn the pieces during cooking. A well-drained chickpea mixture also helps: excess moisture steams the outside instead of letting it brown and crisp.
What do you serve with hummus-stuffed falafel?
Serve hummus-stuffed falafel with chopped salad, pickled vegetables, and a lemony or tahini-based sauce. It also works well tucked into pita with crisp greens. Since the centre is already filled with hummus, fresh, tangy accompaniments balance its creamy richness.
Can you freeze hummus-stuffed falafel before cooking?
Yes, freeze hummus-stuffed falafel after shaping and before cooking. Freeze the pieces separately first so they do not stick together, then transfer them to a sealed container. Cook them from frozen and make sure the centres are hot before serving.
How should you store and reheat leftover hummus-stuffed falafel?
Store cooked hummus-stuffed falafel in a sealed container in the refrigerator once it has cooled. Reheat it in an air fryer to bring back some crispness; a microwave is quicker but tends to soften the outside.
Is hummus-stuffed falafel a filling meat-free meal?
Yes, hummus-stuffed falafel can make a satisfying meat-free meal, especially when served with vegetables or salad. Chickpeas provide protein and fibre, while the air-fried preparation avoids the extra oil used in deep-frying.
Hummus-stuffed falafel (airfryer, oil-free) Vitamins & Minerals
Vitamins
Folate
58.5µg · 15% DV
B1
0.17mg · 14% DV
B6
0.21mg · 12% DV
B5
0.33mg · 7% DV
Minerals
Copper
0.29mg · 32% DV
Manganese
0.42mg · 18% DV
Phosphorus
126mg · 18% DV
Sodium
288mg · 13% DV
Potassium ⭐
257mg · 8% DV
Hummus-stuffed falafel (airfryer, oil-free) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Hummus-stuffed falafel (airfryer, oil-free)
To burn the 176 calories in 3 piece (medium) (90 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 Hummus-stuffed falafel (airfryer, oil-free)?
Hummus-stuffed falafel (airfryer, oil-free) puts a spoonful of hummus inside a chickpea fritter. Falafel is a Levantine and wider Middle Eastern favourite, usually made by grinding chickpeas with herbs, onion and spices, then shaping and cooking the mixture. An air fryer gives the outside a lightly crisp finish without added cooking oil, while the hummus keeps the centre soft.
Serve the pieces in a pita or wrap with salad and pickles, or alongside other mezze with tahini sauce. Chickpeas bring fibre and some protein, making this a filling plant-based option; pair it with fresh vegetables for a balanced plate. Leave space between pieces in the basket so they brown evenly.
How Nutritious Is Hummus-stuffed falafel (airfryer, oil-free)?
Nutrient density
High
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 Hummus-stuffed falafel (airfryer, oil-free) 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 Hummus-stuffed falafel (airfryer, oil-free) Contain Allergens?
Contains these allergens:
Which Diets Is Hummus-stuffed falafel (airfryer, oil-free) 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
Hummus-stuffed falafel (airfryer, oil-free) Fat Profile
SATURATED
0.63g
MONOUNSATURATED
1.98g
POLYUNSATURATED
2.07g
Omega 6:3 ratio 23.6:1
Above the ideal 4:1 (23.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.