Harira vs Turkish lentil soup: which is healthier?
Turkish lentil soup is more nutrient-dense, scoring 54/100 against 39/100 for harira. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Harira
76 kcal per 100 g. 1 bowl: 300 g
Turkish lentil soup
74 kcal per 100 g. 1 bowl: 250 g
Higher scoreWhich to pick for your goal
- Fewer caloriesAbout even76 vs 74 kcal per 100 g
- More proteinAbout even3.6 vs 3.5 g per 100 g
- More fiberAbout even1.6 vs 1.9 g per 100 g
- Less sugarTurkish lentil soup1.3 vs 0.7 g per 100 g
- More potassiumTurkish lentil soup127 vs 153 mg per 100 g
- Less saturated fatTurkish lentil soup1.3 vs 0.7 g per 100 g
Nutrition side by side
| Nutrient | Harira, 100 g | Turkish lentil soup, 100 g | Harira, 300 g | Turkish lentil soup, 250 g |
|---|---|---|---|---|
| Calories | 76 kcal | 74 kcal | 228 kcal | 185 kcal |
| Protein | 3.6 g | 3.5 g | 11 g | 8.7 g |
| Carbohydrates | 8 g | 11 g | 24 g | 27 g |
| Sugars | 1.3 g | 0.7 g | 3.9 g | 1.9 g |
| Fiber | 1.6 g | 1.9 g | 4.7 g | 4.8 g |
| Fat | 3.5 g | 2.1 g | 10 g | 5.4 g |
| Saturated fat | 1.3 g | 0.7 g | 3.8 g | 1.8 g |
| Vitamin C | 4.3 mg | 2.7 mg | 13 mg | 6.7 mg |
| Vitamin A | 14 µg | 56 µg | 41 µg | 140 µg |
| Potassium | 127 mg | 153 mg | 382 mg | 383 mg |
| Iron | 0.8 mg | 1.1 mg | 2.5 mg | 2.8 mg |
| Calcium | 19 mg | 14 mg | 58 mg | 35 mg |
| Magnesium | 11 mg | 12 mg | 34 mg | 30 mg |
| Sodium | 215 mg | 190 mg | 646 mg | 476 mg |
Last updated . Scores use the HowHealthyIs Score method.