Greek salad vs harira: which is healthier?
They are about equally nutrient-dense: Greek salad scores 39/100 and harira 39/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Greek salad
102 kcal per 100 g. 1 side bowl: 280 g
Harira
76 kcal per 100 g. 1 bowl: 300 g
Which to pick for your goal
- Fewer caloriesHarira102 vs 76 kcal per 100 g
- More proteinAbout even3.2 vs 3.6 g per 100 g
- More fiberHarira0.9 vs 1.6 g per 100 g
- Less sugarAbout even1.7 vs 1.3 g per 100 g
- More potassiumGreek salad153 vs 127 mg per 100 g
- Less saturated fatHarira3.1 vs 1.3 g per 100 g
Nutrition side by side
| Nutrient | Greek salad, 100 g | Harira, 100 g | Greek salad, 280 g | Harira, 300 g |
|---|---|---|---|---|
| Calories | 102 kcal | 76 kcal | 286 kcal | 228 kcal |
| Protein | 3.2 g | 3.6 g | 8.8 g | 11 g |
| Carbohydrates | 4.2 g | 8 g | 12 g | 24 g |
| Sugars | 1.7 g | 1.3 g | 4.9 g | 3.9 g |
| Fiber | 0.9 g | 1.6 g | 2.5 g | 4.7 g |
| Fat | 8.5 g | 3.5 g | 24 g | 10 g |
| Saturated fat | 3.1 g | 1.3 g | 8.6 g | 3.8 g |
| Vitamin C | 13 mg | 4.3 mg | 37 mg | 13 mg |
| Vitamin A | 41 µg | 14 µg | 114 µg | 41 µg |
| Potassium | 153 mg | 127 mg | 428 mg | 382 mg |
| Iron | 0.7 mg | 0.8 mg | 2 mg | 2.5 mg |
| Calcium | 103 mg | 19 mg | 288 mg | 58 mg |
| Magnesium | 12 mg | 11 mg | 34 mg | 34 mg |
| Sodium | 313 mg | 215 mg | 875 mg | 646 mg |
Last updated . Scores use the HowHealthyIs Score method.