How many calories are in a falafel wrap?
A falafel wrap with hummus and dressed salad comes to about 705 kcal. Falafel is deep fried, so four balls are 330 on their own. Ordering the vegetarian option here is not automatically the lighter choice. It is an easy assumption to get backwards.
The plate, as served
One large pita, four falafel, two tablespoons of hummus and a portion of dressed salad.
Where the calories come from
| Nutrient | Grams | Calories | Share |
|---|---|---|---|
| Protein | 23g | 92 | 13% |
| Carbs | 77g | 308 | 43% |
| Fat | 35g | 315 | 44% |
| Fibre | 11g | counted within carbs | |
The ring is sized by calories, not grams: protein and carbs are 4 kcal a gram, fat is 9. Drawn by grams, fat would look like a sliver of what it actually contributes.
What is on the plate
| FalafelFour balls, about 100 g | 330 kcal |
| Pita breadOne large white pita, about 60 g | 165 kcal |
| Green salad, dressedA side salad, about 100 g | 110 kcal |
| HummusTwo tablespoons, about 60 g | 100 kcal |
The same dish, several ways
This is where the calories actually move. Not the ingredient, the cooking.
- With garlic sauce as well870+165
Two tablespoons of toum is 165 kcal, and it goes on most wraps by default.
- One large pita, four falafel, two tablespoons of hummus and a portion of dressed salad.As served705
- Grilled chicken instead of falafel625-80
The meat option is lighter than the vegetarian one here. That is worth saying out loud.
- Without the hummus605-100
A hundred kcal, and the falafel is already doing the same job.
Where each number comes from
Composition tables list ingredients, not dinners. There is no row anywhere for this plate, so it is built from its parts, and the preparation assumed for each part is written next to it, because that assumption is usually worth more calories than the ingredient.
| Component | Portion and preparation | kcal |
|---|---|---|
| Falafel | Four balls, about 100 gDeep-fried. Baked falafel is roughly a third less. | 330 |
| Pita bread | One large white pita, about 60 gPlain white pita. | 165 |
| Green salad, dressed | A side salad, about 100 gLeaves with about a tablespoon of oil-based dressing. Undressed it is about 20 kcal, which is the whole point. | 110 |
| Hummus | Two tablespoons, about 60 gStandard shop-bought hummus. | 100 |
| Total | 705 | |
Sources: USDA FoodData Central. Every figure is an estimate with a range around it, and is rounded to the nearest 5 kcal rather than pretending to a precision that does not exist.
Why you will see 400 to 1000 kcal quoted for this
Falafel count and sauce. Six balls with garlic sauce and hummus is a different wrap from four with salad, and both are sold as a falafel wrap.
Which is why this page shows the sum instead of asserting a total. Build the plate you actually eat and the number is yours rather than an average of strangers.
Build your own plateCommon questions
- How many calories are in a falafel wrap?
- About 705 kcal with four falafel, hummus and dressed salad in a large pita. With garlic sauce it is about 870.
- Is falafel healthy?
- It is chickpeas, herbs and spices, then deep fried. Four balls are about 330 kcal, and the frying oil accounts for most of that.
- Is a falafel wrap lower in calories than a chicken one?
- No, usually the opposite. Grilled chicken in the same wrap comes out about 80 kcal lower, because it was not deep fried.
- How do I order a lighter falafel wrap?
- Baked falafel where it is offered, and sauce on the side. Baking cuts about a third of the falafel calories compared with frying.
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