Receta Healthy Baked Falafel - Detailed Nutritional Facts

Nutritional information for the following ingredients is not included. Normally this is because the ingredient is unknown, the measurement is imprecise e.g. “to taste”, or the ingredient is optional).
Whole-wheat pitas (~130 calories and at least 4g fiber per pita)
1/4 cup whole-wheat flour (you could also try using panko breadcrumbs or whole wheat breadcrumbs. Note: to make this gluten-free, use chickpea flour)
A few tbsp water
The Ingredients – Falafel Pockets
1/4 cup whole-wheat flour (you could also try using panko breadcrumbs or whole wheat breadcrumbs)
black pepper, to taste
Olive oil nonstick spray
The Ingredients – Sauce
Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.
Amount Per Serving
1 servings in recipe 		chickpeas
450.0g 		parsley
10.83g 		garlic
11.09g 		cilantro
0.85g 		cumin
3.0g 		salt
4.5g 		baking powder
2.3g 		lemon juice
1.27g 		paprika
0.26g 		fat
2.25g 		fiber
8.5g 		protein
10.0g 		chickpeas
450.0g 		onion
278.04g 		parsley
10.83g 		garlic
11.09g 		cilantro
0.85g 		cumin
3.0g 		salt
4.5g 		baking powder
2.3g 		lemon juice
1.27g 		paprika
0.26g 		pepper
0.0g 		olive oil
0.0g 		spinach
244.8g 		tomatoes
56.42g 		hummus
29.0g 		Total Per Serving Total for Recipe
Protein (g) 22.28 0.32 0.71 0.02 0.53 0.0 0.0 0.0 0.04 0.0 0.57 3.1 22.28 2.22 0.32 0.71 0.02 0.53 0.0 0.0 0.0 0.04 n/a n/a 7.0 0.5 1.41 62.59 62.59
Total Fat (g) 5.13 0.09 0.06 0.0 0.67 0.0 0.0 0.0 0.03 2.25 0.28 0.9 5.13 0.22 0.09 0.06 0.0 0.67 0.0 0.0 0.0 0.03 n/a n/a 0.95 0.11 2.49 19.16 19.16
Carbohydrates (g) 101.75 0.69 3.67 0.03 1.33 0.0 0.0 0.11 0.14 0.0 7.08 4.9 101.75 20.99 0.69 3.67 0.03 1.33 0.0 0.0 0.11 0.14 n/a n/a 8.89 2.21 5.83 265.33 265.33
Ash (g) 7.25 0.24 0.17 0.01 0.23 4.49 0.85 0.0 0.02 0.0 n/a n/a 7.25 0.95 0.24 0.17 0.01 0.23 4.49 0.85 0.0 0.02 n/a n/a 4.21 0.28 n/a 31.94 31.94
Calories (kcal) 535.5 3.899 16.528 0.196 11.25 0.0 0.0 0.318 0.751 20.25 17.0 40.1 535.5 88.973 3.899 16.528 0.196 11.25 0.0 0.0 0.318 0.751 n/a n/a 56.304 10.156 51.33 1420.994 1420.994
Starch (g) n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 0.0
Sucrose (g) n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 2.0 n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0.17 0.0 n/a 2.18 2.18
Glucose (dextrose) (g) n/a n/a n/a n/a n/a n/a n/a n/a 0.01 n/a n/a n/a n/a 6.28 n/a n/a n/a n/a n/a n/a n/a 0.01 n/a n/a 0.27 0.71 n/a 7.27 7.27
Fructose (g) n/a n/a n/a n/a n/a n/a n/a n/a 0.02 n/a n/a n/a n/a 5.62 n/a n/a n/a n/a n/a n/a n/a 0.02 n/a n/a 0.37 0.77 n/a 6.79 6.79
Lactose (g) n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 0.06 n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0.0 0.0 n/a 0.06 0.06
Maltose (g) n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0
Alcohol (g) n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0
Water (g) 313.61 9.5 6.5 0.78 0.24 0.01 0.0 1.15 0.02 0.0 0.27 0.5 313.61 253.68 9.5 6.5 0.78 0.24 0.01 0.0 1.15 0.02 n/a n/a 223.75 53.32 18.81 1213.97 1213.97
Caffeine (mg) n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0
Theobromine (mg) n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0
Sugars (g) n/a 0.09 0.11 0.01 0.07 0.0 0.0 0.03 0.03 0.0 0.0 0.0 n/a 13.96 0.09 0.11 0.01 0.07 0.0 0.0 0.03 0.03 n/a n/a 1.03 1.48 0.08 17.22 17.22
Galactose (g) n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0.24 0.0 n/a 0.25 0.25
Dietary Fiber (g) 19.8 0.4 0.2 0.0 0.3 0.0 0.0 0.0 0.1 0.0 4.0 0.5 19.8 2.5 0.4 0.2 0.0 0.3 0.0 0.0 0.0 0.1 n/a n/a 5.4 0.7 1.2 55.9 55.9
Calcium (mg) 144.0 14.945 20.077 0.57 27.93 1.08 0.0 0.089 0.46 0.0 28.305 88.0 144.0 55.608 14.945 20.077 0.57 27.93 1.08 0.0 0.089 0.46 n/a n/a 242.352 5.642 14.21 852.42 852.42
Iron (mg) 6.08 0.67 0.19 0.02 1.99 0.01 0.0 0.0 0.06 0.0 1.28 0.7 6.08 0.72 0.67 0.19 0.02 1.99 0.01 0.0 0.0 0.06 n/a n/a 6.63 0.15 0.45 27.97 27.97
Magnesium (mg) 130.5 5.415 2.773 0.221 10.98 0.045 0.0 0.076 0.481 0.0 11.305 11.0 130.5 25.024 5.415 2.773 0.221 10.98 0.045 0.0 0.076 0.481 n/a n/a 193.392 6.206 8.41 556.319 556.319
Phosphorus (mg) 405.0 6.281 16.972 0.408 14.97 0.0 0.0 0.076 0.897 0.0 42.5 79.0 405.0 75.071 6.281 16.972 0.408 14.97 0.0 0.0 0.076 0.897 n/a n/a 119.952 13.541 31.9 1251.172 1251.172
Potassium (mg) 774.0 59.998 44.481 4.429 53.64 0.36 0.0 1.575 6.094 0.0 51.0 40.0 774.0 330.868 59.998 44.481 4.429 53.64 0.36 0.0 1.575 6.094 n/a n/a 1365.984 133.715 50.17 3860.891 3860.891
Sodium (mg) 1345.5 6.065 1.886 0.391 5.04 1744.11 629.28 0.013 0.088 0.0 29.75 154.0 1345.5 22.243 6.065 1.886 0.391 5.04 1744.11 629.28 0.013 0.088 n/a n/a 193.392 2.821 70.18 7937.131 7937.131
Zinc (mg) 4.77 0.12 0.13 0.0 0.14 0.0 0.0 0.0 0.01 0.0 1.06 0.41 4.77 0.36 0.12 0.13 0.0 0.14 0.0 0.0 0.0 0.01 n/a n/a 1.3 0.1 0.32 13.9 13.9
Copper (mg) 0.765 0.016 0.033 0.002 0.026 0.001 0.0 0.0 0.002 0.0 0.026 0.16 0.765 0.167 0.016 0.033 0.002 0.026 0.001 0.0 0.0 0.002 n/a n/a 0.318 0.034 0.064 2.461 2.461
Manganese (mg) 2.7 0.017 0.185 0.004 0.1 0.005 0.0 0.0 0.002 n/a n/a n/a 2.7 0.222 0.017 0.185 0.004 0.1 0.005 0.0 0.0 0.002 n/a n/a 2.203 0.062 n/a 8.514 8.514
Selenium (mcg) 12.6 0.0 1.6 0.0 0.2 0.0 0.0 0.0 0.0 0.0 0.8 0.1 12.6 1.4 0.0 1.6 0.0 0.2 0.0 0.0 0.0 0.0 n/a n/a 2.4 0.0 0.7 34.1 34.1
Vitamin A, IU (IU) 94.5 912.319 0.998 57.358 38.1 0.0 0.0 0.254 137.111 0.0 n/a n/a 94.5 2.78 912.319 0.998 57.358 38.1 0.0 0.0 0.254 137.111 n/a n/a 22954.896 469.979 n/a 25908.936 25908.936
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 66.3 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 66.3 66.3
Vitamin A, RAE (mcg_RAE) 4.5 45.594 0.0 2.865 1.92 0.0 0.0 0.013 6.856 0.0 0.17 66.3 4.5 0.0 45.594 0.0 2.865 1.92 0.0 0.0 0.013 6.856 n/a n/a 1148.112 23.696 0.0 1361.774 1361.774
Beta Carotene (mcg) 54.0 547.348 0.555 33.405 22.86 0.0 0.0 0.038 71.965 0.0 1.615 0.0 54.0 2.78 547.348 0.555 33.405 22.86 0.0 0.0 0.038 71.965 n/a n/a 13772.448 253.326 0.58 15491.092 15491.092
Vitamin E (mg) n/a 0.08 0.01 0.02 0.1 0.0 0.0 0.0 0.08 0.07 0.08 0.08 n/a 0.06 0.08 0.01 0.02 0.1 0.0 0.0 0.0 0.08 n/a n/a 4.97 0.3 0.22 6.36 6.36
Vitamin D (IU) n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Lycopene (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 1451.687 0.0 1451.687 1451.687
Lutein + zeaxanthin (mcg) 0.0 602.256 1.775 7.353 13.44 0.0 0.0 0.114 34.208 0.0 66.47 0.0 0.0 16.682 602.256 1.775 7.353 13.44 0.0 0.0 0.114 34.208 n/a n/a 29860.704 69.397 0.29 31331.835 31331.835
Tocopherol, beta (mg) n/a 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0.0 0.01 n/a 0.01 0.01
Tocopherol, gamma (mg) n/a 0.06 n/a n/a n/a n/a n/a n/a 0.01 n/a n/a n/a n/a 0.0 0.06 n/a n/a n/a n/a n/a n/a 0.01 n/a n/a 0.44 0.07 n/a 0.64 0.64
Tocopherol, delta (mg) n/a 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0
Vitamin C (mg) 17.1 14.4 3.5 0.2 0.2 0.0 0.0 0.6 0.2 0.0 1.7 4.0 17.1 13.3 14.4 3.5 0.2 0.2 0.0 0.0 0.6 0.2 n/a n/a 68.8 7.2 2.3 169.7 169.7
Thiamin (mg) 0.135 0.01 0.022 0.001 0.019 0.0 0.0 0.0 0.002 0.0 0.106 0.09 0.135 0.111 0.01 0.022 0.001 0.019 0.0 0.0 0.0 0.002 n/a n/a 0.196 0.023 0.026 0.929 0.929
Riboflavin (mg) 0.135 0.011 0.012 0.001 0.01 0.0 0.0 0.0 0.005 0.0 0.121 0.013 0.135 0.056 0.011 0.012 0.001 0.01 0.0 0.0 0.0 0.005 n/a n/a 0.465 0.011 0.015 1.028 1.028
Niacin (mg) 0.63 0.142 0.078 0.009 0.137 0.0 0.0 0.001 0.04 0.0 1.417 0.7 0.63 0.361 0.142 0.078 0.009 0.137 0.0 0.0 0.001 0.04 n/a n/a 1.763 0.333 0.116 6.765 6.765
Pantothenic acid (mg) 1.35 0.043 0.067 0.005 n/a 0.0 0.0 0.001 0.005 0.0 n/a n/a 1.35 0.278 0.043 0.067 0.005 n/a 0.0 0.0 0.001 0.005 n/a n/a 0.171 0.051 n/a 3.441 3.441
Vitamin B-6 (mg) 2.115 0.01 0.138 0.001 0.013 0.0 0.0 0.001 0.01 0.0 0.142 0.002 2.115 0.361 0.01 0.138 0.001 0.013 0.0 0.0 0.001 0.01 n/a n/a 0.49 0.045 0.116 5.732 5.732
Folate (mcg) 301.5 16.462 0.333 0.527 0.3 0.0 0.0 0.165 0.276 0.0 28.305 17.6 301.5 63.949 16.462 0.333 0.527 0.3 0.0 0.0 0.165 0.276 n/a n/a 474.912 8.463 17.11 1249.463 1249.463
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.43 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.43 0.43
Choline (mg) 146.7 1.4 2.6 0.1 0.7 0.0 0.0 0.1 0.1 2.8 2.0 13.1 146.7 15.3 1.4 2.6 0.1 0.7 0.0 0.0 0.1 0.1 n/a n/a 44.1 3.8 8.1 392.5 392.5
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 26.69 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 26.69 26.69
Tryptophan (g) 0.225 0.005 0.008 n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a 0.225 0.028 0.005 0.008 n/a n/a 0.0 n/a n/a n/a n/a n/a 0.098 0.006 n/a 0.608 0.608
Threonine (g) 0.81 0.013 0.018 n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a 0.81 0.056 0.013 0.018 n/a n/a 0.0 n/a n/a n/a n/a n/a 0.294 0.017 n/a 2.048 2.048
Isoleucine (g) 0.945 0.013 0.024 n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a 0.945 0.028 0.013 0.024 n/a n/a 0.0 n/a n/a n/a n/a n/a 0.367 0.011 n/a 2.371 2.371
Leucine (g) 1.575 0.022 0.034 n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a 1.575 0.083 0.022 0.034 n/a n/a 0.0 n/a n/a n/a n/a n/a 0.539 0.017 n/a 3.901 3.901
Lysine (g) 1.485 0.019 0.03 n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a 1.485 0.083 0.019 0.03 n/a n/a 0.0 n/a n/a n/a n/a n/a 0.416 0.017 n/a 3.585 3.585
Methionine (g) 0.315 0.004 0.009 n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a 0.315 0.028 0.004 0.009 n/a n/a 0.0 n/a n/a n/a n/a n/a 0.122 0.006 n/a 0.812 0.812
Cystine (g) 0.315 0.001 0.008 n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a 0.315 0.028 0.001 0.008 n/a n/a 0.0 n/a n/a n/a n/a n/a 0.098 0.006 n/a 0.779 0.779
Phenylalanine (g) 1.215 0.016 0.02 n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a 1.215 0.056 0.016 0.02 n/a n/a 0.0 n/a n/a n/a n/a n/a 0.318 0.039 n/a 2.916 2.916
Tyrosine (g) 0.54 0.009 0.009 n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a 0.54 0.028 0.009 0.009 n/a n/a 0.0 n/a n/a n/a n/a n/a 0.269 0.006 n/a 1.418 1.418
Valine (g) 0.945 0.018 0.032 n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a 0.945 0.056 0.018 0.032 n/a n/a 0.0 n/a n/a n/a n/a n/a 0.392 0.011 n/a 2.45 2.45
Arginine (g) 2.115 0.013 0.07 n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a 2.115 0.306 0.013 0.07 n/a n/a 0.0 n/a n/a n/a n/a n/a 0.392 0.011 n/a 5.105 5.105
Histidine (g) 0.63 0.006 0.012 n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a 0.63 0.028 0.006 0.012 n/a n/a 0.0 n/a n/a n/a n/a n/a 0.147 0.006 n/a 1.478 1.478
Alanine (g) 0.945 0.022 0.014 n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a 0.945 0.056 0.022 0.014 n/a n/a 0.0 n/a n/a n/a n/a n/a 0.343 0.017 n/a 2.377 2.377
Aspartic acid (g) 2.61 0.031 0.054 n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a 2.61 0.195 0.031 0.054 n/a n/a 0.0 n/a n/a n/a n/a n/a 0.588 0.079 n/a 6.253 6.253
Glutamic acid (g) 3.915 0.027 0.09 n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a 3.915 0.5 0.027 0.09 n/a n/a 0.0 n/a n/a n/a n/a n/a 0.832 0.243 n/a 9.639 9.639
Glycine (g) 0.945 0.016 0.022 n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a 0.945 0.056 0.016 0.022 n/a n/a 0.0 n/a n/a n/a n/a n/a 0.318 0.011 n/a 2.352 2.352
Proline (g) 0.9 0.023 0.011 n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a 0.9 0.056 0.023 0.011 n/a n/a 0.0 n/a n/a n/a n/a n/a 0.269 0.011 n/a 2.204 2.204
Serine (g) 1.125 0.015 0.021 n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a 1.125 0.056 0.015 0.021 n/a n/a 0.0 n/a n/a n/a n/a n/a 0.245 0.017 n/a 2.64 2.64
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 2.295 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 2.295 2.295
Trans Fat (g) n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Saturated Fat (g) 0.54 0.014 0.01 0.0 0.046 0.0 0.0 0.0 0.005 0.662 0.032 0.15 0.54 n/a 0.014 0.01 0.0 0.046 0.0 0.0 0.0 0.005 n/a n/a 0.147 0.017 0.331 2.57 2.57
Phytosterols (mg) n/a 0.542 n/a 0.043 2.04 0.0 n/a n/a 0.455 0.0 n/a n/a n/a n/a 0.542 n/a 0.043 2.04 0.0 n/a n/a 0.455 n/a n/a 22.032 3.949 n/a 32.139 32.139
Monounsaturated Fat (g) 1.17 0.032 0.001 0.002 0.421 0.0 0.0 0.0 0.003 0.965 0.037 0.206 1.17 n/a 0.032 0.001 0.002 0.421 0.0 0.0 0.0 0.003 n/a n/a 0.024 0.017 1.412 5.923 5.923
Polyunsaturated (g) 2.295 0.013 0.028 0.0 0.098 0.0 0.0 0.0 0.022 0.52 0.116 0.516 2.295 n/a 0.013 0.028 0.0 0.098 0.0 0.0 0.0 0.022 n/a n/a 0.416 0.045 0.612 7.138 7.138