Harira
Harira is a light and nourishing soup, perfect for a balanced meal. It offers a good source of protein along with dietary fiber that supports healthy digestion. Low in fat, this dish provides essential vitamins such as A and C to contribute to overall wellness. Additionally, it brings important minerals like iron and phosphorus that help sustain daily energy levels.
Macronutrient distribution
A Serving (240 g) of Harira contains 144 calories, 7.2 g of protein, 20 g of carbohydrates, and 3.6 g of fat.
- Protein
- 7.2 g20%
- Carbs
- 20 g57%
- Fat
- 3.6 g23%
of calories
Calorie Burn
How long would it take to burn off 144 calories?
- Walking3.5 mph, moderate pace26 min
- YogaModerate effort, gentle pace37 min
- SwimmingFreestyle, moderate effort19 min
- Biking12–14 mph, moderate effort14 min
- StairsStair climbing, moderate pace18 min
- Running5 mph (12 min/mile)13 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 (240 g)
Carbohydrates
- Carbohydrates20 / 313 g(6%)
- Dietary Fiber4 / 38 g(11%)
- Soluble Fiber1.5 g
- Insoluble Fiber2.5 g
- Total Sugars3 g
Fats
- Total Fat3.6 / 83 g(4%)
- Saturated Fat1 / 25 g(4%)
- Monounsaturated Fat1 g
- Polyunsaturated Fat0.5 g
- Cholesterol20 / 300 mg(7%)
- Omega-30.1 g
- Omega-60.4 g
- Omega-90.9 g
- Oleic Acid0.9 g
- Lauric Acid0.1 g
- Stearic Acid0.25 g
- Linoleic Acid0.4 g
- Myristic Acid0.15 g
- Palmitic Acid0.5 g
- Arachidonic Acid0.05 g
- Alpha-Linolenic Acid (ALA)0.1 g
- Gamma-Linolenic Acid (GLA)0.02 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0.02 g
Protein
- Protein7.2 / 56 g(13%)
Amino Acids
- Lysine0.62 g
- Serine0.29 g
- Valine0.41 g
- Alanine0.37 g
- Cystine0.04 g
- Cysteine0.12 g
- Proline0.41 g
- Taurine5 mg
- Arginine0.41 g
- Histidine0.21 g
- Threonine0.29 g
- Isoleucine0.37 g
- Methionine0.21 g
- Tryptophan0.08 g
- Glutamic Acid0.98 g
- Aspartic Acid0.74 g
- Phenylalanine0.33 g
- Glycine0.33 g
- Leucine0.7 g
- Tyrosine0.29 g
Vitamins
- Vitamin A300 / 900 ug(33%)
- Vitamin C15 / 90 mg(17%)
- Vitamin D0.5 / 15 ug(3%)
- Vitamin E1.5 / 15 mg(10%)
- Vitamin K10 / 120 ug(8%)
- Vitamin B60.2 / 1.3 mg(15%)
- Vitamin B120.5 / 2.4 ug(21%)
- Thiamin (B1)0.1 / 1.2 mg(8%)
- Riboflavin (B2)0.1 / 1.3 mg(8%)
- Niacin (B3)2 / 16 mg(12%)
- Folate50 / 400 ug(12%)
- Pantothenic Acid (B5)0.5 / 5 mg(10%)
- Biotin2 / 30 ug(7%)
- Choline20 / 550 mg(4%)
Minerals
- Calcium40 / 1,000 mg(4%)
- Iron2 / 8 mg(25%)
- Magnesium30 / 420 mg(7%)
- Phosphorus100 / 700 mg(14%)
- Potassium300 / 3,400 mg(9%)
- Sodium500 / 2,300 mg(22%)
- Zinc1 / 11 mg(9%)
- Copper0.2 / 0.9 mg(22%)
- Manganese0.3 / 2.3 mg(13%)
- Selenium10 / 55 ug(18%)
- Iodine10 / 150 ug(7%)
- Chromium1 / 35 ug(3%)
- Molybdenum5 / 45 ug(11%)
- Chloride770 / 2,300 mg(33%)
Other
- Water200 / 3,700 g(5%)
Sources
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