How Many Calories Are in 2 Falafels?

November 28, 2025 •

11 min read

According to nutritional data from the USDA, two small, homemade falafel patties contain approximately 113 calories. However, this figure is a general estimate and the actual number of calories in 2 falafels can vary significantly based on how they are prepared, their size, and what ingredients are used. This article will explore the different factors that affect falafel's nutritional profile.

Quick Summary

The calorie count for two falafels is not fixed and fluctuates based on preparation. Deep-frying substantially increases calorie and fat content, while baking is a healthier alternative. The exact number depends on portion size and ingredients used.

Key Points

Deep-fried falafel: The traditional deep-fried version of two falafels can contain 120-150+ calories due to absorbed oil, while a smaller, homemade version is closer to 113 calories.
Baked falafel: As a healthier alternative, two baked falafels typically have a lower calorie count, often under 100 calories.
Size and ingredients: The final calorie count is heavily influenced by the size of the falafel balls and any additional ingredients used, such as flour binders.
Serving method: Sauces and accompaniments, such as creamy tahini or large pita wraps, can significantly increase the total calories of a falafel meal.
Preparation is key: Controlling the cooking method and ingredients is essential for those monitoring their calorie and fat intake.
Nutrient powerhouse: Despite calorie fluctuations, falafel remains a great source of plant-based protein, fiber, and essential minerals.

Calorie Breakdown of Deep-Fried vs. Baked Falafel

One of the most significant factors influencing falafel's calorie count is the cooking method. The traditional and most common preparation involves deep-frying the falafel balls, which dramatically increases the fat and calorie content due to the oil absorbed during cooking. In contrast, baking falafel reduces the absorbed oil, resulting in a lower-calorie, lower-fat option.

Deep-Fried Falafel Calories

Higher Calorie Count: Due to the oil absorption during deep-frying, two medium-sized, deep-fried falafel balls can contain significantly more calories than their baked counterparts. Some estimates suggest a single deep-fried ball can have 60-75 calories, placing two at a minimum of 120–150 calories or more.
Higher Fat Content: The oil used for frying, such as vegetable oil, is high in fat. Even after draining, a considerable amount remains absorbed by the falafel's porous interior.
Flavor and Texture: Deep-frying provides a crispy exterior and a distinct, rich flavor that many find appealing. However, this comes at the cost of added fat and calories.

Baked Falafel Calories

Lower Calorie Count: By avoiding the deep-frying process, baked falafel can be a much lighter and healthier choice. The ingredients themselves—chickpeas, herbs, and spices—are naturally low in fat and high in fiber and protein. Two medium baked falafel might have a calorie count closer to the base nutritional value of the ingredients, potentially under 100 calories.
Reduced Fat Intake: Baking requires minimal oil, often just a light coating to prevent sticking and achieve a golden-brown finish. This drastically cuts down on the overall fat content of the final product.
Nutrient Retention: Baking helps preserve more of the inherent nutritional value of the chickpeas, including fiber, protein, and essential minerals like iron and folate.

Comparison Table: Falafel Cooking Methods


Feature	Deep-Fried Falafel	Baked Falafel
Preparation	Immersed in hot oil for cooking.	Cooked in the oven with minimal oil.
Approximate Calories (per 2)	120-150+ calories, depending on size.	Under 100 calories, depending on size.
Fat Content	Higher, due to oil absorption.	Much lower, as less oil is used.
Nutritional Value	Some nutrients are retained, but added fat is a drawback.	Higher retention of nutrients like fiber and protein.
Texture	Crispy and rich exterior.	Firmer, with a less oily, often slightly drier texture.
Overall Health	Considered less healthy due to high fat and calorie content.	A much healthier, low-fat alternative.

Factors Affecting Falafel's Calorie Content

Beyond the cooking method, several other elements can influence the calorie count of two falafel balls:

Size and Density

The size of each falafel ball or patty plays a direct role. A small, homemade patty (around 17g) might contain as little as 57 calories, while a larger, store-bought falafel could be substantially higher. Restaurant and fast-food falafel servings are often larger and denser than homemade versions, leading to a higher calorie count per piece.

Ingredients and Recipe Variations

The base ingredients of falafel—chickpeas (or fava beans), herbs, and spices—are relatively low in calories. However, some recipes may add fillers like flour to the mixture, which can slightly increase the carbohydrate count. Different types and quantities of oil for frying also affect the final calorie tally.

Accompaniments and Sauces

Rarely are falafel balls eaten alone. The sauces and sides they are served with can add a significant number of calories. For example, creamy tahini sauce, hummus, or a full pita bread wrap can easily double or triple the overall calorie intake of the meal. Choosing fresh vegetables and a light yogurt-based sauce can help keep the meal lower in calories.

Health Benefits of Eating Falafel

Despite the potential for a high-calorie count when deep-fried, falafel offers several health benefits when prepared correctly:

Excellent Plant-Based Protein: Made from chickpeas, falafel is a great source of protein for vegetarians and vegans.
High in Fiber: The chickpeas or fava beans provide a rich source of dietary fiber, which aids digestion, promotes satiety, and helps regulate blood sugar levels.
Rich in Nutrients: Falafel contains important vitamins and minerals such as folate, iron, and magnesium.
Complex Carbohydrates: The carbohydrates in falafel are complex, meaning they provide a steady source of energy rather than causing a rapid spike in blood sugar.

Conclusion

To determine how many calories are in 2 falafels, you must consider the preparation method, size, and what they are served with. While a pair of deep-fried falafels can pack over 120 calories, a healthier, baked alternative can be as low as 100 calories or less. For those monitoring their caloric intake, opting for homemade, baked falafel and serving it with vegetable-based sides is the best approach. The health benefits of falafel's nutrient-dense, plant-based ingredients make it a worthwhile addition to a balanced diet, provided the cooking method is taken into consideration.

Learn more about the nutritional aspects of falafel from reliable sources like the USDA's food database.

Falafel preparation methods

Homemade Falafel: Offers full control over ingredients, portion size, and cooking method, allowing for the lowest calorie option.
Restaurant Falafel: Often larger and deep-fried, potentially containing more calories and fat.
Frozen/Pre-made Falafel: Varies greatly in size and preparation. Check the nutritional label, as some are high in sodium and preservatives.

Healthy Falafel Serving Suggestions

Falafel Salad: A great, low-carb option. Serve baked falafel over a bed of fresh greens with a light vinaigrette.
Falafel Bowl: Combine falafel with quinoa, chopped vegetables, and a low-fat tzatziki or hummus dressing.
Open-Faced Falafel Pita: Use half a pita and load it with falafel and plenty of fresh veggies like cucumbers and tomatoes to reduce total calories.
Falafel Wraps with Whole Wheat: Use a whole wheat tortilla or pita to increase fiber content and make the meal more filling.
Sauce Control: Instead of heavy tahini, try a lighter dressing or a squeeze of fresh lemon juice with a sprinkle of herbs.

Making healthier falafel at home

Soak, don't cook: Use dried chickpeas soaked overnight instead of canned ones to control the texture and moisture content.
Bake, don't fry: Utilize your oven or an air fryer to achieve a crispy texture without excessive oil.
Control your portions: Shape the falafel into smaller, more manageable balls to help control serving size and calorie intake.
Embrace herbs: Use plenty of fresh parsley and cilantro for flavor, reducing the need for heavy, high-calorie sauces.
Use healthy oil: If you must fry, opt for a small amount of healthier oil like olive oil rather than deep-frying.

The nutritional content of falafel ingredients

Chickpeas: The primary ingredient, offering plant-based protein and fiber.
Herbs and Spices: Fresh parsley, cilantro, cumin, and coriander add flavor and antioxidants with negligible calories.
Onion and Garlic: Contribute flavor depth and additional nutrients without a significant calorie increase.

Conclusion: A Healthy Food Choice with Caveats

How many calories are in 2 falafels? The range can be wide, from around 100 calories for a smaller, baked serving to over 150 calories or more for larger, deep-fried versions. While falafel starts as a nutritious, plant-based food, the preparation and accompaniments significantly influence its calorie count. For a healthier option, consider baking or air-frying your falafel at home. This method retains the fiber, protein, and nutrients of the chickpeas while minimizing added fat. By being mindful of serving size and pairing it with fresh, healthy sides, you can enjoy this delicious Mediterranean dish as part of a balanced diet.

The falafel and weight management connection

High Fiber Content: The fiber in falafel promotes a feeling of fullness, which can help reduce overall food intake.
Satiating Protein: The protein from chickpeas helps keep you full and satisfied for longer.
Slow Digestion: Fiber slows down digestion, which helps prevent overeating.
Portion Control: The pre-formed nature of falafel makes it easy to control portions and monitor calorie intake.
Pairing for Health: Paired with fresh vegetables and light sauces, falafel can be part of a weight-management-friendly meal.

The role of ingredients in falafel calories

Fat Source: If the falafel is deep-fried, the cooking oil is the main contributor to fat and calories. Using less oil or baking is key to a healthier outcome.
Binders: Some recipes use flour as a binder, which adds carbohydrates and a few extra calories.
Additives in Premade: Some pre-made falafel mixes or frozen products might contain extra ingredients, including starches or binders that increase calories. Always check labels.

Making the most of your falafel meal

Healthy Wraps: Opt for whole wheat pita or a low-carb wrap.
Fresh Toppings: Load up on fresh vegetables like lettuce, tomatoes, and cucumbers.
Light Sauces: Choose low-fat or yogurt-based sauces over heavy, creamy dressings.
Portion Size: Be mindful of the number of falafel balls you consume, especially when they are deep-fried.

Common variations of falafel

Egyptian Falafel: Often made with fava beans instead of chickpeas.
Israeli Falafel: Typically uses chickpeas and is commonly served in a pita.
Spiced Falafel: Varies by region and recipe, with different spice blends like cumin, coriander, and chili flakes.

How to enjoy falafel mindfully

Mindful Eating: Take time to savor the flavors and texture of your falafel. This can help with satiety.
Balanced Meal: Pair your falafel with a large portion of fresh salad to create a balanced meal.
Listen to Your Body: Pay attention to your body's fullness cues. You may not need to finish every last falafel ball to feel satisfied.

Conclusion: A Versatile and Healthy Food

Ultimately, the number of calories in 2 falafels depends on how you prepare and serve them. By making informed choices, you can enjoy this flavorful dish as a healthy and satisfying meal. The high fiber, protein, and nutrient content of falafel's ingredients makes it a healthy food. The key is in the preparation—baking or air-frying is the clear winner for minimizing calorie and fat intake. Always consider the impact of sauces and serving sizes to ensure your falafel meal aligns with your nutritional goals.

The nutritional benefits of falafel

Protein-Rich: Chickpeas are a high-protein legume, crucial for muscle and tissue repair.
Good Source of Fiber: Helps maintain healthy digestion and bowel movements.
Mineral-Rich: Contains iron for blood health and magnesium for muscle function.
Vitamins: A source of folate and vitamin B6, important for metabolism and brain health.

Ways to enjoy falafel

In a Bowl: A perfect way to control portion sizes and add plenty of vegetables.
As a Salad Topping: Add crumbled falafel to a large green salad for a hearty and nutritious meal.
With Hummus: A classic pairing that adds more fiber and protein to your meal.
As a Small Plate Appetizer: Enjoy a few falafel balls with a side of veggies as an appetizer.
Stuffed in Pita: A traditional way to enjoy falafel, just be mindful of sauce and filling choices.

Conclusion: Your falafel, your choice

There is no single answer to how many calories are in 2 falafels, but the control is in your hands. By choosing your cooking method and accompaniments wisely, you can ensure this plant-based protein powerhouse fits perfectly into your healthy eating plan. The versatility of falafel means you can enjoy it in many forms, making it a delicious and nutritious option for any meal.

Falafel and your diet

Weight Management: Falafel can be beneficial for weight management due to its high fiber and protein content, which promote satiety.
Vegetarian/Vegan Diets: A great source of protein and other nutrients for those following plant-based diets.
Heart Health: The high fiber in chickpeas can help lower LDL ('bad') cholesterol.

The key takeaway

Ultimately, how many calories are in 2 falafels depends on how they are prepared. Homemade, baked falafel will always be the lowest calorie option, while restaurant and deep-fried versions will be higher. By choosing your cooking method and accompaniments carefully, you can enjoy falafel as a delicious and nutritious part of your diet. Experiment with different spices and cooking techniques to find your perfect, healthy falafel recipe at home.

Is falafel always made with chickpeas?

Commonly chickpeas: While chickpeas are the most common base for falafel, especially in many parts of the Middle East, some recipes use other legumes.
Fava beans: In Egypt, falafel is traditionally made with fava beans.
Blends: Some recipes or premade mixes might use a blend of chickpeas and fava beans.

Falafel and gluten-free diets

Naturally gluten-free: The base ingredients of falafel—chickpeas and spices—are naturally gluten-free.
Watch for binders: Some recipes or commercial mixes may use wheat flour as a binder, so always check the ingredients if you are following a strict gluten-free diet.

Falafel and diabetes

Fiber and Blood Sugar: The high fiber content in falafel, from the chickpeas, can help regulate blood sugar levels, which is beneficial for diabetics.
Cooking Method is Key: For diabetics, it's especially important to choose baked or air-fried falafel to avoid the high fat content of deep-fried versions.

Falafel preparation tips

Soak Thoroughly: Soaking dried chickpeas overnight is crucial for the right texture and consistency. Do not use canned chickpeas.
Use Fresh Herbs: Using fresh parsley and cilantro provides the best flavor and vibrant color.
Don't Over-Process: Process the mixture until it forms a coarse meal, not a paste, to prevent dense falafel.

Enjoying falafel without guilt

Making small adjustments to your falafel preparation and serving can help you enjoy this delicious food without compromising your health goals. Whether you bake it, air-fry it, or simply use smaller portions, there are plenty of ways to enjoy falafel guilt-free.

The calorie differences in falafel

Location Matters: Falafel from a street vendor may differ significantly in calories from a restaurant or homemade version.
Recipe Varies: Each falafel recipe is different, so the ingredients and proportions will affect the calorie count.
Cooking Temperature: The temperature of the oil when frying can influence how much oil the falafel absorbs, impacting the calorie count.

Conclusion: A falafel for every occasion

Whether you are aiming for a healthier lifestyle or simply enjoying a delicious meal, understanding the calorie count of 2 falafels is the first step. By considering factors like cooking method, size, and accompaniments, you can make informed choices and enjoy this versatile food in a way that suits your dietary needs. The next time you're craving falafel, consider baking or air-frying your own for a guilt-free and nutritious meal. Enjoy!

Making falafel healthier

Substitute oil: Instead of deep-frying, bake or air-fry falafel to reduce fat and calories.
Add veggies: Incorporate more vegetables into your falafel wrap or bowl to increase fiber and volume.
Use whole grains: Choose whole wheat pita or brown rice to serve with your falafel for added fiber.
Control toppings: Be mindful of high-calorie sauces and cheese.

Summary: how many calories in 2 falafels

In conclusion, the calorie count for 2 falafels is not fixed and depends on a variety of factors, primarily the cooking method and portion size. While deep-fried versions can be higher in calories, a baked or air-fried falafel offers a healthier, lower-calorie alternative. By being mindful of your preparation and serving choices, you can enjoy this nutritious, plant-based food as part of a balanced diet.

Calories by falafel size and preparation


Falafel Type	Preparation	Estimated Calories (per 2)
Homemade Falafel (small, 17g each)	Baked	~100-120 kcal
Homemade Falafel (small, 17g each)	Deep-Fried	~120-150 kcal
Restaurant Falafel (medium, 25-30g each)	Deep-Fried	~150-200+ kcal
Fast-Food Falafel (larger)	Deep-Fried	~250+ kcal per patty

Key nutrients in falafel

Protein: Chickpeas provide a good source of plant-based protein.
Fiber: Aids in digestion and promotes a feeling of fullness.
Iron: Important for blood health and energy levels.
Magnesium: Essential for muscle and nerve function.
Folate: Important for cell growth and metabolism.

Final thoughts on falafel calories

When asking how many calories are in 2 falafels, the answer is nuanced. While the primary ingredients are low in calories and high in nutrients, the cooking method and portion size are critical determinants of the final calorie count. By choosing to bake or air-fry, and controlling portion sizes and accompaniments, falafel can be a healthy and delicious part of a balanced diet.

Frequently Asked Questions

Two small, homemade falafel patties are typically estimated to contain approximately 113 calories, but this can vary based on the exact recipe and cooking method. Baking or air-frying will yield a lower calorie count than deep-frying.

Yes, baked falafels are generally considered healthier. Baking uses significantly less oil, which reduces the overall fat and calorie content compared to deep-frying, which causes the falafel to absorb a substantial amount of oil.

Absolutely. A smaller, homemade falafel will have fewer calories than a larger, store-bought or restaurant-sized patty. Restaurant versions often use more oil and are larger, increasing the calories per falafel ball.

Yes, falafel can be part of a weight-loss diet, especially when baked or air-fried. The high fiber and protein content from chickpeas can help you feel full and satisfied, which can prevent overeating.

Falafel is rich in plant-based protein and dietary fiber from its chickpea base. It also contains valuable minerals like iron and magnesium, making it a nutritious option.

The core ingredients of falafel (chickpeas, herbs, spices) are naturally gluten-free. However, some commercial mixes and restaurants may add wheat flour as a binder. Always check ingredients to be certain.

Instead of heavy tahini or creamy sauces, opt for light yogurt-based sauces, a squeeze of fresh lemon juice, or plenty of fresh vegetables like cucumber and tomato. Serving falafel over a salad instead of in a pita is another great way to cut calories.

Homemade falafel gives you full control over ingredients and cooking method, allowing you to create a lower-calorie, healthier version. Restaurant falafel is often deep-fried, larger, and can include extra ingredients, resulting in a higher calorie count.

Chickpeas are the low-calorie, high-fiber, and high-protein base of falafel. The chickpeas themselves are not the source of high calories, but their preparation—especially deep-frying—is what adds the bulk of the fat and calories.

Yes, falafel is a good source of fiber due to its primary ingredient, chickpeas. This fiber content helps aid digestion and can help with blood sugar regulation.