How Many Calories in Harees?
A 250 gram bowl of Harees is roughly 375 calories. There are 150 kcal in 100 grams of Harees; because its texture is dense, even a fairly small bowl makes for a filling meal.
Harees nutrition facts
| Nutrient | 100 g | 1 bowl (250 g) |
|---|---|---|
| Calories | 150 kcal | 375 kcal |
| Carbs | 18 g | 45 g |
| Protein | 8 g | 20 g |
| Fat | 5 g | 12.5 g |
| Fiber | 2 g | 5 g |
Calories by portion
| Portion | Amount | Calories |
|---|---|---|
| 1 bowl | 250 g | 375 kcal |
| 1 small bowl | 200 g | 300 kcal |
Values are approximate, based on average recipes; they vary with ingredients, portion size and cooking method.
Activity equivalent
The energy in one serving of Harees (250 g, 375 kcal) is roughly equivalent to:
Based on a 70 kg reference; it varies from person to person. See activity calories →
For informational purposes only — not medical advice. If you have symptoms or a medical condition, consult a doctor.
Harees (also called harisa in some regions) is a traditional Gulf and Levant dish made by slowly cooking hulled wheat together with meat over low heat and pounding it into a smooth, porridge-like consistency. It stands out especially at Ramadan tables and holiday feasts; the patiently cooked wheat and meat take on an almost seamless, soft texture that lifts easily with a spoon. It is usually finished with a drizzle of melted ghee, which shapes both its aroma and its calorie count.
On the macro side, Harees is a balanced plate: 100 grams carries 8 g of protein, 18 g of carbs, 5 g of fat and 2 g of fiber. The carbs come from the wheat and most of the protein from the meat, while the fat can climb easily with extra butter or ghee. A full bowl (250 g) of Harees reaches 375 calories, while a more modest small bowl (200 g) stays at 300 kcal.
How Many Calories Are in a Small Bowl of Harees?
A small bowl (200 g) of Harees is roughly 300 calories, while a standard bowl (250 g) climbs to 375 kcal. These figures are for the dish itself; the melted butter or ghee drizzled on top can add around 100-120 kcal per tablespoon. Knowing how much fat goes into the bowl is the most practical way to keep the math from surprising you.
What Is the Carb and Protein Balance of Harees?
Thanks to wheat and meat cooking together, Harees is a full meal carrying both carbs and protein: 100 grams holds 18 g of carbs and 8 g of protein. That balance sets it apart from a plain starch-heavy porridge; as the share of meat rises, so does the protein. The fiber content (2 g) comes from the whole wheat and adds to the sense of fullness.
Can You Eat Harees on a Diet?
You certainly can; the key is portion size and how much fat is added on top. A small bowl (200 g) of Harees, paired with plain yogurt or a salad, makes for a balanced, satisfying meal. Large portions served with plenty of butter, on the other hand, turn the same dish into something far heavier. At busy tables like those in Ramadan, easing up on the drizzled fat and keeping to a small bowl preserves the balance without giving up the pleasure.
Frequently asked questions
Is Harees high in protein?
A bowl (250 g) of Harees delivers around 20 g of protein. Cooking the meat together with the wheat makes it a more protein-rich meal than plain grain porridge on its own.
Will a bowl of Harees make you gain weight?
A single bowl (250 g, 375 kcal) won't cause weight gain on its own; what matters is your overall daily calorie balance. Keeping the added fat measured and not overdoing the portion keeps Harees a balanced meal. This is for informational purposes only and is not medical advice.
How can I eat Harees in a lighter way?
Cutting back on the melted butter or ghee drizzled on top is the most effective move; choosing the small bowl (200 g) portion and adding a salad alongside also lowers the total. Harees cooked with leaner cuts of meat stays lighter too.
How much of a daily calorie intake does Harees provide?
One serving of Harees (250 g) has about 375 kcal — roughly 19% of an average 2,000-calorie daily intake.
What is the macronutrient breakdown of Harees?
In 100 g of Harees, the energy split is roughly 49% carbs, 21% protein and 30% fat.
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