How many calories are in one baked falafel? A detailed guide to your healthy snack

December 5, 2025 •

3 min read

A single, homemade, 17-gram falafel patty contains just under 57 calories, according to the USDA. The total amount can vary significantly based on size and recipe, but understanding how many calories are in one baked falafel is crucial for tracking your dietary intake.

Quick Summary

The calorie count for a single baked falafel is typically between 40 and 70 calories, with variables like size, ingredients, and recipe influencing the final number. Baking is a much lower-calorie alternative to traditional deep-frying, offering a healthier, nutrient-dense meal or snack. This preparation method preserves the protein and fiber content of the chickpeas while minimizing fat absorption.

Key Points

Calorie Range: A single baked falafel typically contains 40 to 70 calories, with the precise number depending on the specific recipe and size.
Baking vs. Frying: Baked falafel is significantly lower in calories and fat compared to deep-fried versions, which absorb substantial amounts of oil.
Nutrient-Dense: As a plant-based food made from chickpeas, baked falafel is rich in fiber, protein, and essential nutrients like iron, magnesium, and B vitamins.
Healthier Option: Opting for baked falafel supports heart health and aids in weight management by reducing the intake of unhealthy fats.
Recipe Variability: Calorie counts can be influenced by recipe ingredients and portion size; using a nutrition calculator for homemade batches offers the most accurate estimate.

Understanding the Calorie Count of Baked Falafel

Determining the precise calorie count for a single baked falafel can be tricky because it depends on several factors, including the size of the patty or ball, the specific recipe used, and the ingredients. However, most homemade baked falafels fall within a range of approximately 40 to 70 calories per piece. This is significantly lower than the calorie count of deep-fried falafel, which can absorb substantial amounts of oil.

For instance, some nutrition databases report a small, homemade falafel ball to be around 50–60 calories, while a larger, store-bought patty can be significantly higher due to larger portion sizes and varying ingredient formulations. A recipe requiring a small amount of oil for brushing before baking will have a lower fat and calorie content than one that is baked with more oil. The base of falafel, typically chickpeas or fava beans, provides a solid foundation of protein and fiber, making it a very nutritious food choice regardless of preparation method.

Baked vs. Fried: A Nutritional Comparison

The most significant nutritional difference in falafel lies in the cooking method. Traditional falafel is deep-fried, causing it to absorb a considerable amount of oil, thus increasing its fat and calorie content dramatically. Baking, on the other hand, minimizes added fat and preserves more of the natural nutritional value of the legumes.

Comparison Table: Baked vs. Fried Falafel (per serving)


Feature	Baked Falafel	Fried Falafel
Calories	Significantly Lower (~40-70 per piece)	Significantly Higher (can exceed 100 per piece)
Total Fat	Much Lower	Much Higher
Health Benefits	Retains more vitamins and minerals. Heart-healthy choice.	Contains unhealthy saturated and trans fats.
Preparation	Uses little to no added oil.	Absorbs a considerable amount of oil.
Texture	Crispy exterior, slightly softer interior.	Very crispy, often greasy exterior.

Health Benefits of Choosing Baked Falafel

Beyond the reduced calorie count, baked falafel offers several health advantages, making it a superior choice for a balanced diet. Its plant-based origin provides a wealth of essential nutrients and dietary fiber, which is beneficial for overall health.

Key Benefits of Baked Falafel:

Rich in Fiber: The high fiber content from chickpeas supports digestive health, helps regulate blood sugar levels, and promotes a feeling of fullness, which can assist in weight management.
Packed with Plant-Based Protein: Chickpeas are an excellent source of protein, essential for muscle repair and overall well-being. This makes falafel a fantastic protein option for vegetarians, vegans, and those looking to reduce meat consumption.
Nutrient-Dense: Baked falafel retains the vitamins and minerals present in its core ingredients, including iron, magnesium, and B vitamins, all vital for energy production and a strong immune system.
Heart-Healthy: By avoiding the excess saturated and trans fats from deep-frying, baked falafel helps promote cardiovascular health.
Low in Unhealthy Fats: Using minimal oil in the baking process keeps the fat content low, allowing you to enjoy the delicious taste without the guilt. The fat that is present is typically from healthy sources like tahini.

How to Calculate Your Falafel Calories

For those who prefer a more precise calorie count, especially when making it at home, the best method is to use a nutrition calculator. You'll need to input the exact quantities of all ingredients used in your recipe. For example, if you use canned chickpeas, tahini, spices, herbs, and a spray of oil, you'd calculate the calories for the entire batch and then divide by the number of falafel balls you create. This provides the most accurate figure for your specific portion sizes.

Here is a simple example for a standard recipe:

1 can of chickpeas (drained) = ~280 calories
1/4 cup tahini = ~400 calories
Herbs and spices = ~10 calories
Olive oil spray = ~10 calories

Total batch calories: ~700 calories. If you make 16 falafel balls from this, each would be approximately 44 calories (700 / 16). This highlights how portion size and recipe ingredients can alter the final count.

Conclusion: A Smart and Flavorful Choice

In conclusion, understanding how many calories are in one baked falafel helps confirm its status as a healthier alternative to its fried counterpart. With an average calorie count ranging from 40 to 70 calories per piece, baked falafel is an excellent source of plant-based protein, fiber, and essential nutrients. Its lower fat content and high nutritional value make it a satisfying and health-conscious addition to any diet. Whether you enjoy them in a pita wrap, on a salad, or as a standalone snack, opting for baked falafel is a flavorful way to nourish your body.

For more detailed nutritional insights, consider consulting resources like Falafel Nutrition Facts and Health Benefits - Verywell Fit.

Frequently Asked Questions

A single, homemade baked falafel ball typically contains between 40 and 70 calories. The exact amount depends on the size of the ball and the ingredients used in the recipe.

Yes, baked falafel is considered a healthy food. It is rich in plant-based protein and dietary fiber from chickpeas, and baking it avoids the unhealthy fats and high calorie count associated with deep-frying.

The calorie count for baked falafel is significantly lower than for fried falafel. Fried falafel absorbs a large amount of oil, substantially increasing its total fat and calorie content.

Several factors can influence the calorie count, including the falafel's size, the type and quantity of flour or binding agents used, and any extra ingredients added, such as tahini or oil.

Yes, baked falafel can be a great addition to a weight-loss diet. Its high fiber and protein content can help you feel full and satisfied, while its lower calorie count (compared to fried versions) makes it a smart choice.

The primary source of calories in falafel is the main ingredient, chickpeas, which contain carbohydrates and plant-based protein. In baked falafel, the majority of calories come from these ingredients, whereas in fried falafel, a significant portion comes from the oil.

To reduce calories in a homemade recipe, use a minimal amount of oil spray instead of brushing, use chickpeas as the base, and avoid adding extra ingredients that increase the fat content.