Falafel, home-prepared

Plant foods · Legumes · Beans, lentils & peas

g
Macronutrients 77 / 100 How is this scored?

Composition

Energy

Protein 13.3 g · 53 kcal/100g
Fat 17.8 g · 160 kcal/100g
Carbs 31.8 g · 127 kcal/100g
Water 35 g
Total energy 333 kcal

Energy is predominantly from fat (47%); EFSA recommends 20–35% for a balanced diet

Fat quality 74 / 100 How is this scored?
Total fat
17.8g
Saturated
2.4g
Monounsat.
10.2g
Polyunsat.
4.2g
Omega-6
0.50g

Saturated fat is 6.4% of energy, within the WHO limit of 10%.

Protein quality 100 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 100%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Complete protein — all essential amino acids meet or exceed the FAO adult reference pattern

Micronutrients 56 / 100 How is this scored?

Vitamins

Vitamin A 1 µg
Vitamin C 1.6 mg
Vitamin D 0.0 µg
Thiamin (B1) 0.15 mg
Riboflavin (B2) 0.17 mg
Niacin (B3) 1.0 mg
Pantothenic (B5) 0.3 mg
Vitamin B6 0.13 mg
Folate (B9) 93 µg
Vitamin B12 0.00 µg

Minerals

Calcium 54 mg
Iron 3.4 mg
Magnesium 82 mg
Phosphorus 192 mg
Potassium 585 mg
Sodium 294 mg
Zinc 1.5 mg
Copper 0.26 mg
Manganese 0.69 mg
Selenium 1.0 µg

Notable source of Folate (B9) (46% of EU NRV per 100 g). Score averages coverage across 19 tracked nutrients.