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Whole-wheat falafel Calories
Source of fiber and plant protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
5 piece (medium) of Whole-wheat falafel (85 g) has 283 calories. That works out to 333 calories per 100 g. It contains 27 g of carbs, 11.3 g of protein, 16.8 g of fat and 7.1 g of fiber. Its 0.3 mg of Copper covers 36% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Whole-wheat falafel Nutrition Facts
Selected: 5 piece (medium) · 85 g
283
KCAL / 85G
Carbs
27g
· 10% DV
Protein
11.3g
· 23% DV
Fat
16.8g
· 22% DV
Fiber
7.1g
· 25% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 35% · Protein 15% · Fat 50%
Whole-wheat falafel nutrition facts table · 5 piece (medium) (85 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 283 kcal | |
| Total fat | 16.8 g | 22% |
| Saturated fat | 2.55 g | 13% |
| Trans fat | 0.09 g | |
| Sodium | 250 mg | 11% |
| Total carbohydrate | 27 g | 10% |
| Fiber | 7.1 g | 25% |
| Protein | 11.3 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 5 Pieces of Whole-wheat falafel?
| Serving | Amount | Calories |
|---|---|---|
| 5 piece (medium) | 85 g | 283 kcal |
| 1 piece (small) | 17 g | 57 kcal |
| 3 piece (medium) | 51 g | 170 kcal |
| 5 piece (large) | 85 g | 283 kcal |
| 100 g | 100 g | 333 kcal |
| 1 serving (medium) | 100 g | 333 kcal |
| 7 piece (extra large) | 119 g | 396 kcal |
| 1 cup (chopped) | 130 g | 433 kcal |
| 1 pack (large) | 200 g | 666 kcal |
Calculated from 333 calories per 100 g.
Frequently Asked Questions About Whole-wheat falafel
What is whole-wheat falafel?
Whole-wheat falafel is a version of falafel made with chickpeas, herbs and spices, plus a whole-wheat ingredient in the mixture. Recipes differ, so the whole-wheat component may affect the texture and flavour without changing its basic chickpea-based character.
What is whole-wheat falafel made of?
Whole-wheat falafel is typically made from chickpeas, onion, garlic, fresh herbs and spices, with a whole-wheat ingredient added to the mixture. The exact recipe varies; check the ingredient list if you need to know which whole-wheat ingredient a packaged version uses.
Is whole-wheat falafel good for weight loss?
Whole-wheat falafel can fit into a weight-loss eating pattern, especially when served with vegetables rather than a large amount of bread or rich sauce. Fried portions can be more energy-dense than baked ones, so preparation and serving size matter.
Can whole-wheat falafel be baked instead of fried?
Yes, whole-wheat falafel can be baked instead of fried. Arrange the shaped pieces on a lightly oiled baking tray and turn them partway through cooking so they brown on more than one side.
Can you make whole-wheat falafel in an air fryer?
Yes, an air fryer works for whole-wheat falafel. Lightly brush or spray the shaped pieces with oil, leave space between them, and cook until browned, turning them once so they crisp more evenly.
Why does whole-wheat falafel turn out dry?
Whole-wheat falafel can turn dry when the mixture is too dense or the pieces are overcooked. Avoid packing the mixture tightly, make evenly sized portions, and take them off the heat once they are cooked through and browned.
What sauce goes best with whole-wheat falafel?
Tahini sauce is a classic match for whole-wheat falafel, and lemon helps balance its savoury flavour. Tzatziki or a spicy sauce also works; serve the sauce on the side to keep the falafel crisp.
How do you reheat whole-wheat falafel without drying it out?
Reheat whole-wheat falafel in a covered skillet over low heat or in an oven until warmed through. A little oil can help restore the outside, while a microwave is convenient but tends to soften the crust.
How long does whole-wheat falafel last in the fridge?
Cooked whole-wheat falafel generally keeps for 3–4 days in a sealed container in the refrigerator. Refrigerate it promptly after serving, and reheat only the amount you plan to eat.
Can whole-wheat falafel be frozen?
Yes, whole-wheat falafel freezes well. Let cooked pieces cool completely, freeze them in a single layer first so they do not stick together, then transfer them to a sealed freezer container and reheat until hot.
Whole-wheat falafel Vitamins & Minerals
Vitamins
Folate
89.25µg · 22% DV
B1
0.26mg · 22% DV
Vitamin E
2.72mg · 18% DV
B6
0.3mg · 18% DV
Minerals
Copper
0.32mg · 36% DV
Manganese
0.77mg · 33% DV
Phosphorus
192mg · 27% DV
Iron
2.64mg · 15% DV
Sodium
250mg · 11% DV
Potassium ⭐
349mg · 10% DV
Whole-wheat falafel Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole-wheat falafel
To burn the 283 calories in 5 piece (medium) (85 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 Whole-wheat falafel?
Whole-wheat falafel is a variation on falafel: small patties or balls made from ground chickpeas or fava beans, herbs and spices, with whole wheat incorporated into the mixture. Falafel has roots in the Middle East and is especially associated with Levantine and Egyptian cooking. It is usually crisp outside and tender, savoury and herb-scented within.
In its home region and in many cities worldwide, it is served in flatbread or pita, often with salad, pickles and tahini sauce; it also works well as part of a mezze spread or over a grain bowl. Whole-wheat falafel offers fibre and plant protein, though frying adds richness. For a lighter meal, bake it and pair it with plenty of fresh vegetables.
How Nutritious Is Whole-wheat 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 Whole-wheat 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 Whole-wheat falafel Contain Allergens?
Contains these allergens:
Which Diets Is Whole-wheat falafel 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
Whole-wheat falafel Fat Profile
SATURATED
2.55g
MONOUNSATURATED
7.82g
POLYUNSATURATED
5.44g
Omega 6:3 ratio 53.9:1
Above the ideal 4:1 (53.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.