Falafel is made with a combination of ground chick peas, herbs and spices rolled into a ball and deep-fried. Falafel delivers essential nutrients, though it also contains sodium and a small amount of saturated fat. Serve falafel in whole-wheat pita bread with carrots and cucumbers or eat falafel dipped in hummus for a fiber-rich meal.
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Calories and Fat
A 100-gram serving of falafel, which is equal to about a 1/2-cup, contains 333 calories. That's 17 percent of your daily limit if you follow a 2,000-calorie diet. Falafel has 17.8 grams of fat, per serving, of which 2.3 grams are saturated.
A 1/2-cup portion of falafel contains 3.42 milligrams of iron and 585 milligrams of potassium, which is 12 percent of the 4,700 milligrams of potassium you need every day. Falafel supplies zinc, calcium and magnesium, too. A 100-gram serving of falafel contains 294 milligrams of sodium, which is 13 percent of your daily 2,300 milligram limit. Too much sodium increases your risk of heart disease. .
A 100-gram serving of falafel has 104 micrograms of folate, which is about one-fourth of the 400 micrograms adults need each day. The same serving of falafel also delivers 1 milligram of niacin. Falafel also contains small amounts of vitamins A and C.
- U.S. Department of Agriculture: Falafel, Home-Prepared
- Harvard School of Public Health: Fats and Cholesterol: Out With the Bad, In With the Good
- University of Maryland Medical Center: Iron
- University of Maryland Medical Center: Potassium
- University of Maryland Medical Center: Zinc
- American Heart Association: Sodium (Salt or Sodium Chloride)
- University of Maryland Medical Center: Vitamin B-9 (Folic Acid)
- University of Maryland Medical Center: Niacin