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Metro Falafel Calories
Plant-based source of protein and fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Metro Falafel has 333 calories. It contains 31.8 g of carbs, 13.3 g of protein, 17.8 g of fat and 8 g of fiber. Its 0.4 mg of Copper covers 47% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Metro Falafel Nutrition Facts
Selected: 100 g
333
KCAL / 100G
Carbs
31.8g
· 12% DV
Protein
13.3g
· 27% DV
Fat
17.8g
· 23% DV
Fiber
8g
· 29% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 37% · Protein 16% · Fat 47%
Metro Falafel nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 333 kcal | |
| Total fat | 17.8 g | 23% |
| Saturated fat | 2.2 g | 11% |
| Trans fat | 0.03 g | |
| Sodium | 420 mg | 18% |
| Total carbohydrate | 31.8 g | 12% |
| Fiber | 8 g | 29% |
| Protein | 13.3 g | 27% |
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 Serving of Metro Falafel?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 500 kcal |
| 1 piece (mini) | 25 g | 83 kcal |
| 2 piece (small) | 50 g | 167 kcal |
| 3 piece (medium) | 75 g | 250 kcal |
| 100 g | 100 g | 333 kcal |
| 4 piece (medium) | 100 g | 333 kcal |
| 5 piece (large) | 125 g | 416 kcal |
| 6 piece (large) | 150 g | 500 kcal |
| 1 serving (large) | 250 g | 833 kcal |
Calculated from 333 calories per 100 g.
Frequently Asked Questions About Metro Falafel
What is Metro Falafel made from?
Falafel is traditionally made with chickpeas, herbs and spices, but the exact recipe can vary by product. Metro Falafel’s full ingredient list is the reliable source for its specific ingredients, including any binding agents or added seasonings.
How do you heat Metro Falafel?
Heat Metro Falafel according to the directions on its package, since cooking instructions can vary with the product’s format. Arrange the pieces in a single layer and make sure they are hot all the way through before serving.
Can you cook Metro Falafel in an air fryer?
Yes, you can usually heat Metro Falafel in an air fryer. Place the pieces in a single layer, turn them partway through, and heat until the centres are hot; use the package directions for the temperature and timing.
Is Metro Falafel ready to eat straight from the package?
Not necessarily; Metro Falafel may need heating before you eat it. Check the package instructions to see whether it is ready to eat or should be cooked, and follow any storage directions after opening.
What sauce goes best with Metro Falafel?
Tahini-lemon sauce is a classic match for Metro Falafel, while garlic sauce or a hot sauce also works well. Add sauce just before eating if you want to keep the outside from becoming soft.
How should you store Metro Falafel after opening?
Keep opened Metro Falafel in a covered container in the refrigerator and follow the package’s guidance for how soon to use it. Discard it if it has been left out for too long or its smell or appearance has changed.
Can you freeze Metro Falafel?
You can freeze Metro Falafel only if its packaging allows it. Freezing may affect the texture, and a product that has already thawed should not be refrozen; follow the package’s instructions for thawing and storage.
Why does Metro Falafel fall apart when heated?
Metro Falafel can crumble if it sticks to the pan or is turned before its surface has firmed. Use a lightly oiled pan, leave the pieces undisturbed until browned, and check the package to see whether thawing is recommended.
How is Metro Falafel different from homemade falafel?
Metro Falafel follows a packaged product recipe, while homemade falafel can be adjusted to your preferred herbs, spices and texture. The exact differences depend on the product, so compare its ingredient list with the ingredients you use at home.
What can you serve with Metro Falafel?
Serve Metro Falafel with a salad, warm flatbread, or roasted vegetables for a meal. Pickled vegetables and a squeeze of lemon add a sharp contrast; keep the falafel separate from wet ingredients until serving to preserve its texture.
Metro Falafel Vitamins & Minerals
Vitamins
Folate
104µg · 26% DV
B6
0.34mg · 20% DV
B1
0.23mg · 19% DV
Vitamin E
2.1mg · 14% DV
Minerals
Copper
0.42mg · 47% DV
Manganese
0.82mg · 36% DV
Phosphorus
192mg · 27% DV
Magnesium
82mg · 20% DV
Sodium
420mg · 18% DV
Potassium ⭐
585mg · 17% DV
Metro Falafel Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Metro Falafel
To burn the 333 calories in 100 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 Metro Falafel?
Metro Falafel is a chickpea-based version of falafel, the herb- and spice-seasoned patties associated with the Levant and wider Middle East. It is commonly served tucked into flatbread or a pita with salad and tahini sauce, or as part of a mezze spread. The outside is usually crisp while the centre stays tender and savoury. Chickpeas make it a useful plant-based source of protein and fibre: a 100 g serving provides 8 g of fibre. For a lighter meal, warm the patties in the oven and serve them with plenty of fresh vegetables and a lemony dressing.
How Nutritious Is Metro Falafel?
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 Metro Falafel 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 Metro Falafel Contain Allergens?
No known major allergens
Which Diets Is Metro Falafel Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Metro Falafel Fat Profile
SATURATED
2.2g
MONOUNSATURATED
6.5g
POLYUNSATURATED
5.1g
Omega 6:3 ratio 61.3:1
Above the ideal 4:1 (61.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.