How healthy is harira?
Is harira healthy? Yes, for most people. Harira scores 39/100 on the HowHealthyIs Score: 100 g provides 76 kcal, 3.6 g protein and 1.6 g fiber. Harira is a Moroccan tomato soup with lentils, chickpeas, a little lamb and lots of herbs, traditionally eaten to break the fast in Ramadan: filling, with fiber and protein for moderate calories. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Harira ranks higher than 39% of them.
Counts in favor (% daily value per 100 kcal)
- Protein10%
- Fiber7%
- Vitamin C6%
- Iron6%
- Potassium4%
- Magnesium4%
- Vitamin E3%
- Vitamin A2%
- Calcium2%
Counts against
- Saturated fat8%
- Added sugars0%
- Sodium12%
Raw NRF9.3: 43 minus 21 = 23. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in harira?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 76 kcal | 228 kcal | |
| Protein | 3.6 g | 11 g | 22% |
| Carbohydrates | 8 g | 24 g | 9% |
| Fiber | 1.6 g | 4.7 g | 17% |
| Sugars | 1.3 g | 3.9 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 3.5 g | 10 g | 13% |
| Saturated fat | 1.3 g | 3.8 g | 19% |
| Omega-3 fats | <0.1 g | 0.1 g | |
| Vitamins | |||
| Vitamin A | 14 µg | 41 µg | 5% |
| Vitamin C | 4.3 mg | 13 mg | 14% |
| Vitamin D | <0.1 µg | <0.1 µg | 0% |
| Vitamin E | 0.3 mg | 1.1 mg | 7% |
| Vitamin K | 17 µg | 51 µg | 42% |
| Vitamin B12 | 0.2 µg | 0.7 µg | 29% |
| Folate | 38 µg | 114 µg | 29% |
| Minerals | |||
| Calcium | 19 mg | 58 mg | 4% |
| Iron | 0.8 mg | 2.5 mg | 14% |
| Potassium | 127 mg | 382 mg | 8% |
| Magnesium | 11 mg | 34 mg | 8% |
| Zinc | 0.6 mg | 1.9 mg | 17% |
| Sodium | 215 mg | 646 mg | 28% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard harira?
We estimate harira from this standard recipe (serves 8, about 2780 g cooked), using USDA values for each ingredient. Home and restaurant versions vary. Vermicelli is modeled as dry enriched pasta.
| Ingredient | Amount |
|---|---|
| Lamb shoulder, diced | 250 g |
| 1 can chickpeas, rinsed | 240 g |
| Brown lentils | 100 g |
| 1 large onion | 150 g |
| 2 celery stalks | 100 g |
| 1 can tomatoes | 400 g |
| 2 tbsp tomato paste | 30 g |
| Parsley | 20 g |
| Cilantro | 20 g |
| Olive oil | 20 g |
| Butter | 15 g |
| Broken vermicelli | 50 g |
| Flour to thicken | 30 g |
| Ground ginger | 2 g |
| Turmeric | 2 g |
| Cinnamon | 1 g |
| Black pepper | 1 g |
| Salt | 12 g |
| Water | 1800 g |
| Lemon to serve | 30 g |
Why is harira good for you?
- 51 µg vitamin K in 1 bowl, 42% of the daily value. Vitamin K contributes to normal blood clotting.
- 0.7 µg vitamin B12 in 1 bowl, 29% of the daily value. Vitamin B12 contributes to the normal formation of red blood cells.
- 114 µg folate in 1 bowl, 29% of the daily value. Folate contributes to normal blood formation.
Good ways to use it
- A filling soup meal on a cold day
- Easily made vegetarian by leaving out the lamb
What should you watch out for?
- It is often served with dates and sweet pastries, which add sugar to the meal.
- Bouillon cubes in some versions raise the salt.
Which dishes score higher?
Other dishes with more nutrition per calorie. Variety matters more than picking one winner.