Falafel is a beloved Middle Eastern staple made from chickpeas or fava beans, herbs, and spices, then deep-fried or baked to golden perfection. Whether you enjoy it in a pita, on a salad, or as a snack, knowing its protein content per 100g helps you plan balanced meals and track your daily macronutrient goals.
This calculator lets you estimate the protein in falafel based on its main ingredient (chickpeas or fava beans), cooking method (fried or baked), and serving size. It’s ideal for vegetarians, vegans, athletes, and anyone monitoring their protein intake. Simply adjust the inputs to match your falafel recipe or store-bought brand, and get an instant protein breakdown per 100 grams.
🧆 Falafel Protein Calculator
How to Use This Tool
Select your falafel's main ingredient (chickpea or fava bean) and cooking method (deep-fried or baked). Enter the serving size in grams — the default is 100 g, but you can adjust it to match your actual portion. Click the preset buttons for common serving sizes (85 g, 100 g, 150 g, 200 g) for quick entry. Press "Calculate Protein" to see the protein content per 100 g and the total protein for your chosen serving. Use the "Reset" button to clear results and restore defaults.
Formula Explained
The calculator uses average protein density values derived from USDA FoodData Central and published nutrition research. For chickpea falafel, deep-fried versions contain approximately 13.3 g protein per 100 g, while baked versions contain about 12.5 g per 100 g. Fava bean falafel is slightly higher: 14.0 g per 100 g when fried, and 13.2 g per 100 g when baked. The total protein for your serving is calculated as:
Total Protein (g) = (Protein per 100 g × Serving Size in g) ÷ 100
These values are averages; actual protein content can vary based on recipe proportions (ratio of chickpeas to herbs, addition of flour or baking powder), oil absorption during frying, and moisture loss during baking.
Worked Examples
Example 1: You eat 150 g of deep-fried chickpea falafel. Protein per 100 g = 13.3 g. Total protein = (13.3 × 150) ÷ 100 = 19.95 g ≈ 20.0 g.
Example 2: You have 85 g of baked fava bean falafel. Protein per 100 g = 13.2 g. Total protein = (13.2 × 85) ÷ 100 = 11.22 g ≈ 11.2 g.
Example 3: A 200 g serving of baked chickpea falafel provides (12.5 × 200) ÷ 100 = 25.0 g protein.
Tips & Best Practices
- For the most accurate tracking, weigh your falafel after cooking — oil absorption can increase weight by 5–10% for fried falafel.
- Homemade falafel often has higher protein density than store-bought because you control the chickpea-to-binder ratio.
- Pair falafel with a protein-rich side like hummus or Greek yogurt to boost total meal protein.
- If you're following a specific diet plan, consider using the IIFYM Calculator to set your daily macros.
Factors Affecting Accuracy
Protein content can vary due to: chickpea variety (desi vs. kabuli), soaking and cooking time, addition of flour or breadcrumbs, oil type and frying temperature, and moisture content. For packaged falafel, always check the nutrition label — our calculator provides a reliable estimate but should not replace manufacturer data. Baked falafel tends to have slightly lower protein density because it retains more moisture, diluting the protein per gram.
Frequently Asked Questions
Is falafel a good source of protein? Yes, falafel provides about 12–14 g protein per 100 g, making it a solid plant-based protein source. For comparison, chickpeas themselves contain about 19 g protein per 100 g dry weight, but falafel's protein density is lower due to added water, oil, and other ingredients.
Does baking reduce protein? Baking does not chemically destroy protein, but it can change the moisture content. Baked falafel often has higher water content, so the protein per 100 g appears slightly lower than fried falafel, which loses more water during frying.
Can I use this for gluten-free falafel? Yes, the protein estimates are based on chickpea/fava bean content, not binders. Gluten-free falafel (using chickpea flour instead of wheat flour) will have similar protein values.
How does falafel compare to other plant proteins? Falafel's protein density is similar to cooked lentils (9 g/100g) and firm tofu (8 g/100g), but lower than seitan (25 g/100g) or dry-roasted chickpeas (20 g/100g).