Moroccan harira soup
| Macros | per 100 g |
|---|---|
| Calories | 110 kcal |
| Protein | 7.0 g |
| Fat | 3.0 g |
| Carbs | 14.0 g |
Moroccan harira soup is a traditional North African soup built around legumes, tomatoes, herbs and spices — commonly made with chickpeas, lentils, lamb or beef, celery, onion, coriander and turmeric. It is a staple of Moroccan cuisine, particularly associated with Ramadan, and is typically served as a main meal alongside dates and bread. Per 100 g, harira provides 110 kcal, 7 g of protein, 3 g of fat, 14 g of carbohydrates and 4 g of dietary fibre. Notable minerals include 380 mg of sodium and 340 mg of potassium per 100 g, along with 45 mg of calcium. It also contributes 55 mcg of vitamin A, 10 mg of vitamin C and 0.3 mcg of vitamin B12 per 100 g. Harira fits dairy-free and Mediterranean dietary patterns.
How many calories in moroccan harira soup?
Moroccan harira soup contains 110 kcal per 100 g. A typical bowl served as a meal is around 300–400 g, which would put it at roughly 330–440 kcal per serving.
How much protein is in moroccan harira soup?
Harira provides 7 g of protein per 100 g, contributed by its combination of legumes such as chickpeas and lentils along with any meat included. A 350 g bowl delivers around 24.5 g of protein.
Is moroccan harira soup healthy?
Harira has a moderate calorie count of 110 kcal per 100 g, a reasonable protein content of 7 g and 4 g of dietary fibre per 100 g. It is worth noting the sodium content of 380 mg per 100 g, which can add up depending on portion size and recipe.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 110 kcal |
| Protein | 7.0 g |
| Fat | 3.0 g |
| Carbs | 14.0 g |
| Sugars | 3.0 g |
| Fiber | 4.0 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.70 g |
| Monounsaturated | 1.5 g |
| Polyunsaturated | 0.60 g |
| Cholesterol | 20.0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 45.0 mg |
| Iron | 2.8 mg |
| Potassium | 340 mg |
| Sodium | 380 mg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 55.0 mcg |
| Vitamin C | 10.0 mg |
| Vitamin B12 | 0.30 mcg |