Harees
Harees offers a balanced source of protein and fat, making it a satisfying and nourishing dish. Its protein content supports muscle maintenance, while the fats contribute to flavor and satiety. It provides dietary fiber that aids digestion, alongside essential minerals like iron, magnesium, and phosphorus for overall wellness. The moderate carbohydrate level makes it a steady energy provider without excess sugar.
Macronutrient distribution
A Serving (400 g) of Harees contains 587 calories, 22 g of protein, 49 g of carbohydrates, and 35 g of fat.
- Protein
- 22 g15%
- Carbs
- 49 g33%
- Fat
- 35 g53%
of calories
Calorie Burn
How long would it take to burn off 587 calories?
- Walking3.5 mph, moderate pace104 min
- YogaModerate effort, gentle pace149 min
- SwimmingFreestyle, moderate effort77 min
- Biking12–14 mph, moderate effort56 min
- StairsStair climbing, moderate pace75 min
- Running5 mph (12 min/mile)54 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (400 g)
Carbohydrates
- Carbohydrates49 / 313 g(16%)
- Dietary Fiber6 / 38 g(16%)
- Soluble Fiber2 g
- Insoluble Fiber4 g
- Total Sugars2 g
Fats
- Total Fat35 / 83 g(42%)
- Saturated Fat17 / 25 g(68%)
- Trans Fat1 g
- Monounsaturated Fat9 g
- Polyunsaturated Fat8 g
- Cholesterol115 / 300 mg(38%)
- Omega-30.1 g
- Omega-67.9 g
- Omega-99 g
- Oleic Acid8 g
- Erucic Acid0.5 g
- Lauric Acid1.5 g
- Stearic Acid5.5 g
- Linoleic Acid7.5 g
- Myristic Acid3 g
- Palmitic Acid7 g
- Eicosenoic Acid0.5 g
- Arachidonic Acid0.1 g
- Alpha-Linolenic Acid (ALA)0.1 g
- Docosahexaenoic Acid (DHA)0.01 g
- Gamma-Linolenic Acid (GLA)0.2 g
- Docosapentaenoic Acid (DPA)0.01 g
- Eicosapentaenoic Acid (EPA)0.01 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0.1 g
Protein
- Protein22 / 56 g(39%)
Amino Acids
- Lysine1.8 g
- Serine0.9 g
- Valine1.5 g
- Alanine1.4 g
- Cystine0.27 g
- Cysteine0.36 g
- Proline0.9 g
- Taurine50 mg
- Arginine1.4 g
- Histidine0.72 g
- Threonine1.1 g
- Isoleucine1.1 g
- Methionine0.63 g
- Tryptophan0.27 g
- Glutamic Acid2.7 g
- Aspartic Acid2.3 g
- Phenylalanine1.2 g
- Glycine1.1 g
- Leucine1.8 g
- Tyrosine0.72 g
Vitamins
- Vitamin A150 / 900 ug(17%)
- Vitamin C1 / 90 mg(1%)
- Vitamin D0.5 / 15 ug(3%)
- Vitamin E2 / 15 mg(13%)
- Vitamin K5 / 120 ug(4%)
- Vitamin B60.4 / 1.3 mg(31%)
- Vitamin B121 / 2.4 ug(42%)
- Thiamin (B1)0.2 / 1.2 mg(17%)
- Riboflavin (B2)0.3 / 1.3 mg(23%)
- Niacin (B3)5 / 16 mg(31%)
- Folate30 / 400 ug(8%)
- Pantothenic Acid (B5)1 / 5 mg(20%)
- Biotin5 / 30 ug(17%)
- Choline75 / 550 mg(14%)
Minerals
- Calcium30 / 1,000 mg(3%)
- Iron3 / 8 mg(38%)
- Magnesium35 / 420 mg(8%)
- Phosphorus200 / 700 mg(29%)
- Potassium300 / 3,400 mg(9%)
- Sodium35 / 2,300 mg(2%)
- Zinc3 / 11 mg(27%)
- Copper0.2 / 0.9 mg(22%)
- Manganese0.5 / 2.3 mg(22%)
- Selenium20 / 55 ug(36%)
- Iodine15 / 150 ug(10%)
- Chromium10 / 35 ug(29%)
- Molybdenum20 / 45 ug(44%)
- Chloride5 / 2,300 mg(0%)
Other
- Water200 / 3,700 g(5%)
Sources
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