Legume

How much fiber is in falafel?

Falafel has 2.5 g of fiber per 3 small patties (51 g). That is 9% of the 28 g daily value and a moderate amount for a legume. Per 100 g it works out to 4.9 g, which ranks 15 of 17 legumes in the FiberUp database. About 24% of that fiber is soluble and 76% insoluble. It would take 10 servings to reach the 25 g adequate intake for women and 16 for the 38 g for men. Source: USDA FoodData Central.

By Anthony Calise, maker of FiberUp. Data checked October 2026.

2.5g

per 3 small patties

4.9g

per 100 g

daily value

#15of 17

legumes

Soluble vs insoluble

Soluble 0.6g 24% Insoluble 1.9g 76%

The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.

About falafel and fiber

Falafel is ground chickpeas fried in patties, and three small ones give around 2.5 grams of fiber. The flour and frying dilute the chickpea fiber compared with eating them whole.

Counts toward plant diversityHigh FODMAP at this serving

How falafel compares to other legumes

Per typical serving. The highest legume in the database is navy beans at 9.6 g.

Food	Serving	Fiber	Per 100 g	% DV
Black-Eyed Peas	1/2 cup cooked	5.6 g	6.5 g	20%
Refried Beans	1/2 cup	5.4 g	4.3 g	19%
Edamame	1/2 cup	4 g	5.1 g	14%
Tempeh	1/2 cup	4 g	4.8 g	14%
Falafel	3 small patties	2.5 g	4.9 g	9%
Hummus	2 tbsp	1.4 g	4.7 g	5%
Tofu	1/2 cup	1.1 g	0.9 g	4%

All 17 legumes ranked by fiber

Servings to reach a daily goal

10×

servings of falafel to reach 25 g, the adequate intake for adult women

16×

servings of falafel to reach 38 g, the adequate intake for adult men

Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.

USDA entries for falafel

Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.

USDA description	Fiber / 100 g	Soluble	Insoluble
Falafel	4.8 g	–	–
Falafel sandwich	2.5 g	–	–

Frequently asked questions

How much fiber is in falafel?

3 small patties of falafel, about 51 grams, contains 2.5 grams of dietary fiber. That is 4.9 grams of fiber per 100 grams and 9% of the 28 gram daily value.

Is falafel high in fiber?

Not especially. Falafel has 2.5 g per serving, which ranks 15 of 17 legumes in the FiberUp database. It still counts toward plant diversity, but the fiber in a meal will come from elsewhere.

Is the fiber in falafel soluble or insoluble?

About 24% of the fiber in falafel is soluble (0.6 g) and 76% is insoluble (1.9 g). Soluble fiber forms a gel that slows digestion and feeds gut bacteria; insoluble fiber adds bulk and speeds transit.

How many servings of falafel would reach a daily fiber goal?

It would take about 10 servings to reach 25 g (the adequate intake for adult women) and 16 servings to reach 38 g (adult men). Spreading fiber across several foods is easier and better for gut bacteria diversity.

Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.