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Pan-cooked falafel Calories
Source of plant protein and fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
3 piece (medium) of Pan-cooked falafel (75 g) has 250 calories. That works out to 333 calories per 100 g. It contains 23.9 g of carbs, 10 g of protein, 13.4 g of fat and 6.1 g of fiber. Its 0.3 mg of Copper covers 32% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Pan-cooked falafel Nutrition Facts
Selected: 3 piece (medium) · 75 g
250
KCAL / 75G
Carbs
23.9g
· 9% DV
Protein
10g
· 20% DV
Fat
13.4g
· 17% DV
Fiber
6.1g
· 22% 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%
Pan-cooked falafel nutrition facts table · 3 piece (medium) (75 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 250 kcal | |
| Total fat | 13.4 g | 17% |
| Saturated fat | 1.58 g | 8% |
| Trans fat | 0.02 g | |
| Sodium | 315 mg | 14% |
| Total carbohydrate | 23.9 g | 9% |
| Fiber | 6.1 g | 22% |
| Protein | 10 g | 20% |
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 Pan-cooked falafel?
| Serving | Amount | Calories |
|---|---|---|
| 3 piece (medium) | 75 g | 250 kcal |
| 1 piece (small) | 25 g | 83 kcal |
| 2 piece (small) | 50 g | 167 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) | 150 g | 500 kcal |
| 1 serving (extra large) | 225 g | 749 kcal |
Calculated from 333 calories per 100 g.
Frequently Asked Questions About Pan-cooked falafel
What is pan-cooked falafel made of?
Pan-cooked falafel is usually made from soaked chickpeas, onion, garlic, herbs such as parsley or cilantro, and spices like cumin. The mixture is shaped into patties and cooked in a little oil; recipes may add flour or another binder to help them hold together.
Why does pan-cooked falafel fall apart?
Pan-cooked falafel often falls apart when its mixture is too wet, too coarsely processed, or handled before it forms a crust. Drain the chickpeas well, chill the shaped patties, and let them cook undisturbed before flipping. Avoid using already-cooked chickpeas if you want a firmer texture.
Can you make pan-cooked falafel with canned chickpeas?
Yes, you can make pan-cooked falafel with canned chickpeas, but drain and dry them thoroughly first. Because they are already cooked, they make a softer mixture than soaked dried chickpeas. Chill the mixture and add a little chickpea flour if it needs extra structure.
How is pan-cooked falafel different from deep-fried falafel?
Pan-cooked falafel is browned in a shallow layer of oil, while deep-fried falafel cooks submerged in hot oil. The pan-cooked version is often flatter and may absorb less oil, but its crispness depends on the pan, oil, and cooking time.
How do you get pan-cooked falafel crispy?
For crisp pan-cooked falafel, shape the patties evenly, preheat the pan, and leave space between them so they brown instead of steam. Use enough oil to coat the pan and avoid flipping until the first side has formed a golden crust.
What sauce goes best with pan-cooked falafel?
Tahini sauce is a classic match for pan-cooked falafel, adding a creamy, nutty contrast to its herbs and spices. Garlic yogurt, hummus, or a lemony cucumber sauce also works; serve the sauce on the side to keep the outside crisp.
Can pan-cooked falafel be served in a wrap?
Yes, pan-cooked falafel works well in a pita or flatbread wrap with lettuce, tomato, cucumber, pickled vegetables, and tahini sauce. Break larger patties into pieces and add the sauce just before eating to keep the bread from getting soggy.
How long does pan-cooked falafel keep in the fridge?
Pan-cooked falafel keeps for about three days in a covered container in the refrigerator. Cool it before storing, and reheat it in a skillet or oven rather than microwaving if you want to bring back some crispness.
Can you freeze pan-cooked falafel?
Yes, pan-cooked falafel freezes well. Cool the patties completely, freeze them in a single layer, then transfer them to a sealed container. Reheat from frozen in a skillet or oven until hot throughout; thawing first can make them softer.
Is pan-cooked falafel a filling meal?
Yes, pan-cooked falafel can make a filling meal because chickpeas provide protein and fiber. Pair it with vegetables and a whole-grain pita or another grain for a more complete plate; falafel alone may not keep everyone full for the same length of time.
Pan-cooked falafel Vitamins & Minerals
Vitamins
Folate
71.25µg · 18% DV
Vitamin E
2.33mg · 16% DV
B6
0.24mg · 14% DV
B1
0.14mg · 12% DV
Minerals
Copper
0.29mg · 32% DV
Manganese
0.54mg · 23% DV
Phosphorus
154mg · 22% DV
Magnesium
62mg · 15% DV
Sodium
315mg · 14% DV
Potassium ⭐
364mg · 11% DV
Pan-cooked falafel Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pan-cooked falafel
To burn the 250 calories in 3 piece (medium) (75 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 Pan-cooked falafel?
Pan-cooked falafel is made from ground chickpeas, or sometimes fava beans, mixed with herbs and spices and shaped into small patties or balls. A familiar dish across the Levant and wider Middle East, it cooks up crisp on the outside and tender inside when browned in a pan.
It is often tucked into flatbread with salad and tahini sauce, or served with hummus and vegetables as part of a mezze-style meal. Its chickpeas make it a source of plant protein and fibre; a 100 g portion has 8.2 g of fibre. For a lighter plate, use just enough oil to coat the pan and add plenty of fresh vegetables.
How Nutritious Is Pan-cooked 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 Pan-cooked falafel Processed?
NOVA 2
Minimally 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 Pan-cooked falafel Contain Allergens?
No known major allergens
Which Diets Is Pan-cooked 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
Pan-cooked falafel Fat Profile
SATURATED
1.58g
MONOUNSATURATED
5.48g
POLYUNSATURATED
3.75g
Omega 6:3 ratio 45:1
Above the ideal 4:1 (45:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.