Pret A Manger Falafel, Avo & Chipotle Flatbread: calories and sugar by portion, age and sex

Pret A Manger Falafel, Avo & Chipotle Flatbread, falafel, avocado and black bean flatbread cut in half on a white plate, nutrition and calories

Boone’s analysis puts Pret A Manger Falafel, Avo & Chipotle Flatbread at 25% of an adult’s daily calories, 26% of the daily salt limit for a child aged 4 to 6 and 4.0 teaspoons of free sugar.

How many calories are in Pret A Manger Falafel, Avo & Chipotle Flatbread? It contains 499 kcal, 19g of fat (4.1g saturated), 16g of sugar and 0.8g of salt.

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Nutrition information

Nutrition information: Pret A Manger Falafel, Avo & Chipotle Flatbread

Energy	499 kcal
Fat	19g
of which saturates	4.1g
Carbohydrate	66g
of which sugars	16g
Fibre	8.3g
Protein	12g
Salt	0.8g

Nutrition figures are Pret UK published data per serving as sold, taken from Pret UK's published product pages (pret.co.uk, October 2026). Boone converts the figures to the portion and age comparisons on this page.

Pret A Manger Falafel, Avo & Chipotle Flatbread contains 499 kcal, which is 25% of the 2,000 kcal adult daily reference intake. It provides 19g of total fat, of which 4.1g is saturated, 16g of sugar, 0.8g of salt, 12g of protein and 8.3g of fibre.

The saturated fat content of 4.1g represents 20% of the adult daily guideline of 20g.

Pret publishes figures both per serving and per 100g, which puts the portion at about 265g and 188 kcal per 100g.

Pret describes it as: Sweet potato falafel and freshly sliced avocado with a dollop of chipotle ketchup. Topped with pickled onions, crunchy red peppers, fresh coriander and our charred corn salsa, all wrapped in our Lebanese style flatbread.

Sugar in Pret A Manger Falafel, Avo & Chipotle Flatbread

Pret A Manger Falafel, Avo & Chipotle Flatbread contains 16g of free sugar per serving (4.0 teaspoons). High sugar

The NHS free sugar limit is 30g per day for adults, 24g for children aged 7 to 10, and 19g for children aged 4 to 6. Free sugar excludes the sugars naturally present in milk and whole fruit.

Free sugar by portion: Pret A Manger Falafel, Avo & Chipotle Flatbread

Portion	Adult (female) 30g	Adult (male) 30g	Age 11 to 17 30g	Age 7 to 10 24g	Age 4 to 6 19g
Per portion	16g 54%	16g 54%	16g 54%	16g 68%	16g 85%
Teaspoons	4.0 tsp

Boone calculates these percentages from Pret UK's published product pages (pret.co.uk, October 2026) against UK Dietary Reference Values and NHS free sugar and salt limits. Free sugar, salt, calories and saturated fat are limits to stay under; fibre is a target to reach, so a high percentage there is a good thing. For guidance only.

Salt in Pret A Manger Falafel, Avo & Chipotle Flatbread

Pret A Manger Falafel, Avo & Chipotle Flatbread contains 0.8g of salt per serving. Moderate salt

Children have lower salt limits: 3g per day for ages 4 to 6, 5g for ages 7 to 10.

Salt by portion: Pret A Manger Falafel, Avo & Chipotle Flatbread

Portion	Adult (female) 6g	Adult (male) 6g	Age 11 to 17 6g	Age 7 to 10 5g	Age 4 to 6 3g
Per portion	0.8g 13%	0.8g 13%	0.8g 13%	0.8g 16%	0.8g 26%

Calories in Pret A Manger Falafel, Avo & Chipotle Flatbread

Pret A Manger Falafel, Avo & Chipotle Flatbread contains 499 kcal per serving. Moderate calorie share

Daily calorie needs vary by age and sex.

Calories by portion: Pret A Manger Falafel, Avo & Chipotle Flatbread

Portion	Adult (female) 2000 kcal	Adult (male) 2500 kcal	Age 11 to 17 1936 kcal	Age 7 to 10 1553 kcal	Age 4 to 6 1291 kcal
Per portion	499 kcal 25%	499 kcal 20%	499 kcal 26%	499 kcal 32%	499 kcal 39%

Saturated fat in Pret A Manger Falafel, Avo & Chipotle Flatbread

Pret A Manger Falafel, Avo & Chipotle Flatbread contains 4.1g of saturated fat per serving. Moderate saturated fat

The saturated fat guideline is 20g a day for women and 30g for men, and lower again for children.

Saturated fat by portion: Pret A Manger Falafel, Avo & Chipotle Flatbread

Portion	Adult (female) 20g	Adult (male) 30g	Age 11 to 17 20g	Age 7 to 10 18g	Age 4 to 6 16g
Per portion	4.1g 20%	4.1g 14%	4.1g 20%	4.1g 23%	4.1g 26%

Fibre in Pret A Manger Falafel, Avo & Chipotle Flatbread

Pret A Manger Falafel, Avo & Chipotle Flatbread contains 8.3g of fibre per serving. High fibre

Fibre is the one figure here that is a target to reach rather than a limit to stay under. UK guidance is 30g a day for adults, 25g for ages 11 to 17, 20g for ages 7 to 10 and 15g for ages 4 to 6.

Fibre by portion: Pret A Manger Falafel, Avo & Chipotle Flatbread

Portion	Adult (female) 30g	Adult (male) 30g	Age 11 to 17 25g	Age 7 to 10 20g	Age 4 to 6 15g
Per portion	8.3g 28%	8.3g 28%	8.3g 33%	8.3g 42%	8.3g 55%

Free sugar vs total sugar

Where the sugar comes from: Pret A Manger Falafel, Avo & Chipotle Flatbread

Boone counts all 16g as free sugar, or 4.0 teaspoons. Pret publishes total sugar only, so Boone does not deduct any naturally occurring sugar from milk, fruit or vegetables, which makes this a ceiling.

Sugar sources named in the ingredient list: sugar.

NHS daily free sugar limits: 30g for adults and children 11+, 24g age 7 to 10, 19g age 4 to 6.

Ultra-processed food: what is really in it

Processing and additives: Pret A Manger Falafel, Avo & Chipotle Flatbread

Reading the ingredient list closely, Pret A Manger Falafel, Avo & Chipotle Flatbread contains acidity regulators. These are not there to add nutritional value. They make industrial production and distribution possible.

Acidity regulators

Control acidity for taste and shelf life. Found in the chipotle ketchup.

Boone classifies Pret A Manger Falafel, Avo & Chipotle Flatbread as NOVA group 4, ultra-processed, based on Pret’s published ingredient list. NOVA groups foods by how far they are from their whole-food form, not by how nutritious they are. A group 4 food is not automatically unhealthy, and a group 1 food is not automatically healthy.

Pret A Manger Falafel, Avo & Chipotle Flatbread contains at least 23 distinct ingredients: 18 raw and 5 manufactured. Raw means something you could buy and cook with at home; manufactured means a substance that only exists as an output of industrial processing.

Ingredient count: Pret A Manger Falafel, Avo & Chipotle Flatbread

The 5 manufactured ingredients

calcium carbonate, iron, niacin, folic acid, thiamin.

The 18 raw ingredients

avocado, wheat flour, water, sugar, yeast, salt, sweet potato falafel, red pepper, chipotle ketchup, red onion, cider vinegar, rice vinegar, sweetcorn, black turtle beans, coriander, lime juice, olive oil, black pepper.

Boone counts every distinct ingredient named in Pret’s published list, including those inside components such as bread or sauces, and removes duplicates, so salt appearing in several components counts once. Where an additive class is followed by a named substance, the substance is counted. Every figure here is a minimum.

Ingredients

Ingredients: Pret A Manger Falafel, Avo & Chipotle Flatbread

Avocado (27%), Flatbread (Wheat Flour (Wheat Flour (Wheat), Calcium Carbonate, Iron, Niacin, Folic Acid, Thiamin), Water, Sugar, Yeast, Salt), Sweet Potato Falafel (16%) (Sweet Potato, Cooked Chickpeas (Chickpeas, Water), Onion, Dried Potato, Coriander Leaf, Red Pepper, Salt, Cumin Powder, Concentrated Lemon Juice, Rapeseed Oil, Paprika, Water, Smoked Paprika, Black Pepper, Dried Garlic, Coriander Powder, Chilli Flakes), Red Pepper, Chipotle Ketchup (8%) (Red Pepper, Muscovado Sugar, Red Wine Vinegar, Onion, Chipotle Peppers in Adobo Sauce (Chipotle Pepper, Water, Tomato Paste, Salt, Sugar, Onion, acidity regulator (Acetic Acid)), Vegetable Oil (Sunflower Oil and Rapeseed Oil in varying proportions), Tomato Paste, Maize Starch, Water, Garlic, Salt, Black Pepper, Cayenne Pepper), Pickled Onions (Red Onion, Cider Vinegar (Sulphites), Rice Vinegar (Sulphites), Sugar (Sulphites)), Sweetcorn, Black Turtle Beans, Coriander, Lime Juice, Olive Oil, Salt, Black Pepper.

Ingredients as published on Pret UK's published product pages (pret.co.uk, October 2026). Allergens are shown in bold. Recipes change, so always check in shop before ordering if you have an allergy.

Allergens at a glance

Pret A Manger Falafel, Avo & Chipotle Flatbread contains cereals containing gluten and sulphites. Pret lists it as suitable for vegans.

Allergen information: Pret A Manger Falafel, Avo & Chipotle Flatbread

Allergen	Status
Cereals containing gluten	Contains
Crustaceans	Not declared
Eggs	Not declared
Fish	Not declared
Peanuts	Not declared
Soya	Not declared
Milk	Not declared
Tree nuts	Not declared
Celery	Not declared
Mustard	Not declared
Sesame	Not declared
Sulphites	Contains
Lupin	Not declared
Molluscs	Not declared

Contains = declared by Pret on the product page. Not declared = not listed as an ingredient allergen; Pret prepares food in shops where all 14 allergens are handled, so it cannot guarantee any item is free from them. Source: Pret UK product pages and allergen guide (8 September 2026).

Frequently asked questions

How many calories are in Pret A Manger Falafel, Avo & Chipotle Flatbread?+

Boone calculates that Pret A Manger Falafel, Avo & Chipotle Flatbread contains 499 kcal, which is 25% of an adult’s 2,000 kcal daily reference intake and 39% of the daily intake for a child aged 4 to 6.

How much sugar is in Pret A Manger Falafel, Avo & Chipotle Flatbread?+

Pret A Manger Falafel, Avo & Chipotle Flatbread contains 16g of sugar. Boone counts 16g as free sugar, about 4.0 teaspoons. That is 54% of an adult’s 30g daily limit and 85% of the 19g limit for a child aged 4 to 6.

How much saturated fat is in Pret A Manger Falafel, Avo & Chipotle Flatbread?+

Pret A Manger Falafel, Avo & Chipotle Flatbread contains 4.1g of saturated fat. Boone calculates this as 20% of the daily guideline for an adult woman and 14% for an adult man, because the guideline differs by sex: 20g and 30g respectively.

How much salt is in Pret A Manger Falafel, Avo & Chipotle Flatbread?+

Pret A Manger Falafel, Avo & Chipotle Flatbread contains 0.8g of salt. Boone calculates that as 26% of the daily limit for a child aged 4 to 6 and 13% of an adult’s 6g limit.

Is Pret A Manger Falafel, Avo & Chipotle Flatbread ultra-processed?+

Boone classifies Pret A Manger Falafel, Avo & Chipotle Flatbread as NOVA group 4. Reading Pret’s published ingredient list, it contains acidity regulators. NOVA describes how far a food is from its whole-food form, not how nutritious it is.

How much fibre is in Pret A Manger Falafel, Avo & Chipotle Flatbread?+

Pret A Manger Falafel, Avo & Chipotle Flatbread contains 8.3g of fibre. Boone calculates that as 28% of an adult’s 30g daily target and 55% of the 15g target for a child aged 4 to 6.

How much protein is in Pret A Manger Falafel, Avo & Chipotle Flatbread?+

Pret A Manger Falafel, Avo & Chipotle Flatbread contains 12g of protein, which Boone calculates as 24% of a 50g adult daily target.

Is Pret A Manger Falafel, Avo & Chipotle Flatbread vegan?+

Yes. Pret lists Pret A Manger Falafel, Avo & Chipotle Flatbread as suitable for vegans.