Harira Soup
Harira soup is a nourishing choice for those seeking a light yet protein-rich meal. It offers moderate calories complemented by a low fat content, making it a balanced option. Rich in dietary fiber, it supports healthy digestion while vitamins A and C contribute to essential body functions. Additionally, it provides potassium, important for proper muscle function.
Macronutrient distribution
A 100 g of Harira Soup contains 94 calories, 4 g of protein, 8.6 g of carbohydrates, and 2.9 g of fat.
- Protein
- 4 g21%
- Carbs
- 8.6 g45%
- Fat
- 2.9 g34%
of calories
Calorie Burn
How long would it take to burn off 94 calories?
- Walking3.5 mph, moderate pace17 min
- YogaModerate effort, gentle pace24 min
- SwimmingFreestyle, moderate effort12 min
- Biking12–14 mph, moderate effort9 min
- StairsStair climbing, moderate pace12 min
- Running5 mph (12 min/mile)9 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 100 g
Carbohydrates
- Carbohydrates8.6 / 313 g(3%)
- Dietary Fiber1.4 / 38 g(4%)
- Soluble Fiber0.57 g
- Insoluble Fiber0.86 g
- Total Sugars1.7 g
- Added Sugars0.29 / 63 g(0%)
Fats
- Total Fat2.9 / 83 g(3%)
- Saturated Fat1 / 25 g(4%)
- Monounsaturated Fat1.1 g
- Polyunsaturated Fat0.54 g
- Cholesterol10 / 300 mg(3%)
- Omega-30.09 g
- Omega-60.17 g
- Omega-90.57 g
- Oleic Acid0.51 g
- Erucic Acid0.01 g
- Lauric Acid0.03 g
- Stearic Acid0.23 g
- Linoleic Acid0.17 g
- Myristic Acid0.23 g
- Palmitic Acid0.49 g
- Linolenic Acid0.03 g
- Eicosenoic Acid0.04 g
- Alpha-Linolenic Acid (ALA)0.09 g
- Gamma-Linolenic Acid (GLA)0.01 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0.01 g
Protein
- Protein4 / 56 g(7%)
Amino Acids
- Lysine0.28 g
- Serine0.17 g
- Valine0.21 g
- Alanine0.24 g
- Cystine0.04 g
- Cysteine0.07 g
- Proline0.19 g
- Arginine0.24 g
- Histidine0.15 g
- Threonine0.17 g
- Isoleucine0.19 g
- Methionine0.11 g
- Tryptophan0.04 g
- Glutamic Acid0.65 g
- Aspartic Acid0.43 g
- Phenylalanine0.19 g
- Glycine0.17 g
- Leucine0.32 g
- Tyrosine0.13 g
Vitamins
- Vitamin A71.4 / 900 ug(8%)
- Vitamin C2.9 / 90 mg(3%)
- Vitamin E0.29 / 15 mg(2%)
- Vitamin K4.3 / 120 ug(4%)
- Vitamin B60.06 / 1.3 mg(4%)
- Vitamin B120.14 / 2.4 ug(6%)
- Thiamin (B1)0.03 / 1.2 mg(2%)
- Riboflavin (B2)0.03 / 1.3 mg(2%)
- Niacin (B3)0.57 / 16 mg(4%)
- Folate17.1 / 400 ug(4%)
- Pantothenic Acid (B5)0.14 / 5 mg(3%)
- Biotin0.57 / 30 ug(2%)
- Choline4.3 / 550 mg(1%)
Minerals
- Calcium11.4 / 1,000 mg(1%)
- Iron0.71 / 8 mg(9%)
- Magnesium14.3 / 420 mg(3%)
- Phosphorus28.6 / 700 mg(4%)
- Potassium114.3 / 3,400 mg(3%)
- Sodium285.7 / 2,300 mg(12%)
- Zinc0.43 / 11 mg(4%)
- Copper0.09 / 0.9 mg(10%)
- Manganese0.14 / 2.3 mg(6%)
- Selenium2.9 / 55 ug(5%)
- Iodine4.3 / 150 ug(3%)
- Chromium0.57 / 35 ug(2%)
- Molybdenum2.9 / 45 ug(6%)
- Chloride428.6 / 2,300 mg(19%)
Other
- Water90 / 3,700 g(2%)
Sources
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