Falafel
International · Middle Eastern
Falafel: 7 g is low FODMAP; 9 g is moderate FODMAP; 100 g is high FODMAP.
Last updated 22 September 2026Serving sizes for falafel
Falafel: 7 g is low FODMAP; 9 g is moderate FODMAP; 100 g is high FODMAP.
Tested serving sizes
| Serving | Amount | Main FODMAP | Rating |
|---|---|---|---|
| 68 g portion | 68 g | Fructans 0.76 g | |
| 7 g portion | 7 g | Fructans 0.08 g | |
| 9 g portion | 9 g | Fructans 0.1 g | |
| 4 medium falafel balls | 100 g | Fructans 1.11 g |
Breakdown for 68 g
Is falafel low FODMAP?
All six listed groups are low at 7 g. Fructans are moderate at 9 g. At 100 g, fructans and GOS are high, while excess fructose, lactose, mannitol and sorbitol remain low.
Falafel and IBS: what to know
The rating depends on the portion and preparation. Consider falafel separately from the bread, dips and other ingredients served with it.
Gut-friendly ways to eat falafel
Four medium reference falafel weigh 100 g, or 25 g each. Weigh small portions because ball sizes vary; the 7 g low portion is smaller than one whole medium falafel. Check sauces and accompaniments separately.
Frequently asked questions
What are the FODMAP serving sizes?
Falafel: 7 g is low FODMAP; 9 g is moderate FODMAP; 100 g is high FODMAP.
How should I measure falafel?
Four medium reference falafel weigh 100 g, or 25 g each. Weigh small portions because ball sizes vary; the 7 g low portion is smaller than one whole medium falafel. Check sauces and accompaniments separately.
Do these ratings apply to every falafel recipe?
These portions describe the reference falafel preparation. Chickpea mixtures, added onion or garlic, ball size and sauces can vary between recipes; do not assume baking or changing one ingredient reproduces these ratings.
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