Nutritional Facts of Falafel, Lebanese Falafel Stuffed in Pita Bread, Calories in Falafel, Lebanese Falafel Stuffed in Pita Bread

by Tarla Dalal
This calorie page has been viewed 698 times

How many calories does one Lebanese Falafel Stuffed in Pita Bread have?

One Lebanese Falafel Stuffed in Pita Bread gives 238 calories. Out of which carbohydrates comprise 123 calories, proteins account for 28 calories and remaining calories come from fat which is 80 calories.  One Lebanese Falafel Stuffed in Pita Bread provides about 12 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Lebanese Falafel Stuffed in Pita Bread recipe. An all-time favourite Lebanese dish, Falafel can classify as a sumptuous snack or a meal in its own right depending on when you have it! 

Here, unleavened pita bread is lined with tongue-tickling garlic chutney, topped with a tangy curd dressing and packed with scrumptious deep-fried ‘bullets’ made of a kabuli chana batter. 

This Middle-Eastern delight is quite filling, and looks and tastes exotic as well, so you can serve it with tea or at a party too. 

Is Lebanese Falafel Stuffed in Pita Bread healthy?

Yes, this is healthy BUT you need to make some changes as explained below. 

Let's understand the Ingredients.

What's good.

Whole Wheat flour : The pita bread is made from  Whole wheat flour , which is excellent for diabetics as they will not shoot up your blood sugar levels as they are a low GI food.  Whole wheat flour is rich in Phosphorus which is a major mineral which works closely with calcium to build our bones. Vitamin B9 helps your body to produce and maintain new cells, especially increase red blood cells. See detailed 11 benefits of whole wheat flour and why it's good for you.

Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin which promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart diabetics. Read the benefits of onions

Curd + Low fat Curds :  Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice.They help in weight reduction, good for your heart and build immunity. The only difference between curds and low fat curds is the fat level. Read the benefits of curds to include in your daily diet. 

Spring Onions : The sulfur compounds in spring onions are known to keep blood pressure under check. Here the sulfur compounds and antioxidant quercetin together help to keep blood sugar levels under control by increasing the production of insulin making it good for DiabeticsSpring onions have also been identified to lower cholesterol levels in the body. The vitamin C also puts you at less risk of heart disease. Being very low in calories and fat and encompassing a basketful of nutrients, they are looked upon as a weight loss vegetable too. See detailed benefits of spring onions

Sesame Seeds (Til) : These tiny white seeds are indeed a good source of protein. Half of daily requirement of calcium is fulfilled by consuming ½ cup of sesame seeds. Sesame seeds are a storehouse of ironfolic acid and help to prevent iron deficiency  anaemia and boost your energy. The lignans, a type of polyphenol, present in seed does wonders to naturally reduce cholesterol levels. See detailed benefits of sesame seeds.  

What's the problem?

Deep fried foods : This falalfel is deep fried. Any food that is deep fried is not suitable for healthy living. Your fat levels increase as deep frying increases oil absorption. Also when you use the same oil again for deep frying then smoking point decreases which leads to the development of blue smoke which is not good for health. It also increases inflammation in the body and shuts down the fat burning process.

Can diabetics, heart patients and over weight individuals have Lebanese Falafel Stuffed in Pita Bread  ?

Yes, this recipe is good for diabetics, heart and weight loss BUT you need to make some changes. Don't deep fry the falafel but make a tikki out of it with olive oil. Then we have the pita pockets made with whole wheat so that is healthy. Replace full fat curd with low fat curd in the recipe. Your tahini dip is made with sesame seeds which is healthy. Eat this recipe in moderation as its a meal by itself.

Can healthy individuals have Lebanese Falafel Stuffed in Pita Bread?

Yes, but don't deep fry the falafel but make a tikki out of it with olive oil. 

Lebanese Falafel Stuffed in Pita Bread is high in

1. Vitamin C :  Vitamin C is a great defence against coughs and colds.

2. Calcium : Calcium  is a mineral that makes bones stay strong. Required from kids to adults.

3. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 238 calories that come from Lebanese Falafel Stuffed in Pita Bread?

Walking (6 kmph) = 1 hr 11 mins

Running (11 kmph) = 24 mins

Cycling (30 kmph) = 32 mins       

Swimming (2 kmph) = 41 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per falafel% Daily Values
Energy238 cal12%
Protein7.1 g13%
Carbohydrates30.7 g10%
Fiber4 g16%
Fat8.9 g13%
Cholesterol5.3 mg1%
VITAMINS
Vitamin A249.5 mcg5%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1.7 mg14%
Vitamin C16 mg40%
Vitamin E
Folic Acid (Vitamin B9)34.6 mcg17%
MINERALS
Calcium147.3 mg25%
Iron2.3 mg11%
Magnesium0 mg0%
Phosphorus0 mg0%
Sodium16.6 mg1%
Potassium213.1 mg5%
Zinc1.1 mg11%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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