Harira has an estimated glycemic index of 35 (range 30 to 42), which is low, and a glycemic load of 7 per serving (low). NutriOptio estimates one serving (1 cup (approximately 240 ml)) at 180 calories, with 8 g protein, 28 g carbohydrate and 6 g fat.
Middle Eastern cuisine · Vegetarian · Vegan. Serving: 1 cup (approximately 240 ml).
| Nutrient | Per serving |
|---|---|
| Calories | 180 kcal |
| Protein | 8 g |
| Carbohydrate | 28 g |
| Fiber | 7 g |
| Sugars | 4 g |
| Added sugars | 0 g |
| Fat | 6 g |
| Saturated fat | 1 g |
| Sodium | 600 mg |
Typical ingredients: water, lentils, chickpeas, tomatoes, onion, celery, parsley, coriander, spices (cumin, cinnamon, ginger), olive oil, lemon juice, salt, pepper
| Dish | GL / serving | kcal / serving |
|---|---|---|
| Lentil Soup Middle Eastern | 6 | 180 |
| Tabbouleh | 5 | 150 |
| Shakshuka | 2 | 200 |
| Baba Ganoush | 1 | 150 |
| Kofte | 1 | 250 |
NutriOptio estimates 180 calories in one serving (1 cup (approximately 240 ml)) of a typical harira recipe. Your recipe and portion will change this.
A serving has an estimated glycemic load of 7, which is low (10 or under is low, 20 or over is high). Portion size and what you eat it with matter. This is general information, not medical advice.
NutriOptio grades a typical harira A on Nutri-Score, where A is the best and E the lowest nutritional quality.
Your recipe is not the typical one. Photograph your plate or describe it, and NutriOptio grades your actual portion for glycemic load, Nutri-Score and processing.
Open the NutriOptio web appThese are the values the NutriOptio app gave for a typical harira in October 2026. They are AI estimates and can change as the app is updated; search the dish in the app for its current estimate. Calories and nutrients are NutriOptio's AI estimate for a typical recipe and portion. The glycemic index is NutriOptio's reference value for this dish, estimated from its carbohydrate ingredients; glycemic load is computed from it and the serving's carbohydrate. Home and restaurant versions vary, sometimes a lot. General information, not medical advice.
