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Whole Wheat Oil-Free Falafel Wrap Calories
Source of fiber and plant protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Whole Wheat Oil-Free Falafel Wrap (250 g) has 438 calories. That works out to 175 calories per 100 g. It contains 74.5 g of carbs, 18.3 g of protein, 9.3 g of fat and 14.5 g of fiber. Its 1.8 mg of Manganese covers 78% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Whole Wheat Oil-Free Falafel Wrap Nutrition Facts
Selected: 1 piece (medium) · 250 g
438
KCAL / 250G
Carbs
74.5g
· 27% DV
Protein
18.3g
· 37% DV
Fat
9.3g
· 12% DV
Fiber
14.5g
· 52% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 66% · Protein 16% · Fat 18%
Whole Wheat Oil-Free Falafel Wrap nutrition facts table · 1 piece (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 438 kcal | |
| Total fat | 9.3 g | 12% |
| Saturated fat | 1.2 g | 6% |
| Trans fat | 0 g | |
| Sodium | 775 mg | 34% |
| Total carbohydrate | 74.5 g | 27% |
| Fiber | 14.5 g | 52% |
| Protein | 18.3 g | 37% |
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 Whole Wheat Oil-Free Falafel Wrap?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 250 g | 438 kcal |
| 100 g | 100 g | 175 kcal |
| ½ piece (half) | 125 g | 219 kcal |
| 1 piece (small) | 170 g | 298 kcal |
| 1 serving (medium) | 200 g | 350 kcal |
| 1 piece (medium) | 220 g | 385 kcal |
| 1 piece (large) | 250 g | 438 kcal |
| 1 pack (medium) | 250 g | 438 kcal |
| 1 serving (large) | 300 g | 525 kcal |
| 1 piece (jumbo) | 320 g | 560 kcal |
Calculated from 175 calories per 100 g.
Frequently Asked Questions About Whole Wheat Oil-Free Falafel Wrap
What is in a whole wheat oil-free falafel wrap?
A whole wheat oil-free falafel wrap usually combines chickpea falafel with whole wheat flatbread, fresh vegetables, and a sauce. Common additions include lettuce, tomato, cucumber, and pickles, while the exact filling varies by recipe.
How do you make a whole wheat oil-free falafel wrap at home?
To make a whole wheat oil-free falafel wrap, pulse soaked dried chickpeas with herbs and spices, shape the mixture, and bake or air-fry it without added oil. Fill whole wheat flatbread with the cooked falafel, vegetables, and sauce.
What sauce goes best with a whole wheat oil-free falafel wrap?
Tahini-lemon sauce is a classic match for a whole wheat oil-free falafel wrap, adding a creamy, tangy contrast to the herbs and chickpeas. Hummus or a spicy tomato sauce also works; choose a plant-based sauce to keep the wrap vegan.
How do you stop a whole wheat oil-free falafel wrap from getting soggy?
Keep the sauce separate until serving and pat watery vegetables dry before assembling a whole wheat oil-free falafel wrap. If packing it to go, place sturdy ingredients against the bread and add delicate greens and sauce shortly before eating.
Can you eat a whole wheat oil-free falafel wrap cold?
Yes, a whole wheat oil-free falafel wrap can be eaten cold, especially when the falafel has been cooked through and chilled safely. The texture is usually better warm, so reheat the falafel separately and assemble the wrap with fresh vegetables.
Why does falafel fall apart in a whole wheat oil-free falafel wrap?
Falafel in a whole wheat oil-free falafel wrap may crumble if the chickpea mixture is too wet, too coarsely blended, or not chilled before cooking. Using soaked dried chickpeas rather than canned ones usually helps the mixture hold its shape.
Is a whole wheat oil-free falafel wrap a filling lunch?
Yes, a whole wheat oil-free falafel wrap can make a filling lunch because chickpeas and whole wheat bread provide plant protein and fiber. Adding plenty of vegetables makes it more substantial without relying on extra sauce.
What can you serve with a whole wheat oil-free falafel wrap?
A whole wheat oil-free falafel wrap pairs well with chopped salad, pickled vegetables, or roasted eggplant. For a more substantial meal, serve it with lentil soup or hummus, keeping extra sauce on the side.
Can you freeze a whole wheat oil-free falafel wrap?
It is better to freeze the cooked falafel separately than to freeze a fully assembled whole wheat oil-free falafel wrap. Bread and vegetables can turn soft after thawing, while the falafel can be reheated and wrapped with fresh fillings.
Where did the whole wheat oil-free falafel wrap come from?
The whole wheat oil-free falafel wrap combines falafel, a dish associated with Middle Eastern food traditions, with a convenient flatbread wrap. Falafel’s precise origin is debated, and serving it wrapped with vegetables and sauce reflects regional and modern variations.
Whole Wheat Oil-Free Falafel Wrap Vitamins & Minerals
Vitamins
Folate
160µg · 40% DV
B1
0.45mg · 38% DV
B6
0.5mg · 29% DV
Vitamin K
27.5µg · 23% DV
Minerals
Manganese
1.8mg · 78% DV
Copper
0.58mg · 64% DV
Selenium
29µg · 53% DV
Phosphorus
345mg · 49% DV
Sodium
775mg · 34% DV
Potassium ⭐
710mg · 21% DV
Whole Wheat Oil-Free Falafel Wrap Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole Wheat Oil-Free Falafel Wrap
To burn the 438 calories in 1 piece (medium) (250 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 Oil-Free Falafel Wrap?
A whole wheat oil-free falafel wrap brings together falafel—seasoned chickpea patties from Middle Eastern cuisine—and a whole wheat flatbread. It is usually filled with fresh vegetables and may include a sauce; the falafel is prepared without added oil.
The patties are savoury and warmly spiced, while the wrap adds a pleasantly chewy, nutty note. Across the Middle East and in many cities worldwide, falafel wraps are a popular quick lunch or casual meal, often served with salad or pickles. This version provides fibre and plant protein. For a lighter filling, go generous on the vegetables and keep creamy or oily sauces to a small amount.
How Nutritious Is Whole Wheat Oil-Free Falafel Wrap?
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
High
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 Oil-Free Falafel Wrap 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 Oil-Free Falafel Wrap Contain Allergens?
Contains these allergens:
Which Diets Is Whole Wheat Oil-Free Falafel Wrap 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 Oil-Free Falafel Wrap Fat Profile
SATURATED
1.2g
MONOUNSATURATED
1.88g
POLYUNSATURATED
3.05g
Omega 6:3 ratio 22.2:1
Above the ideal 4:1 (22.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.