How Many Calories in Harira Soup?
A 250 gram bowl of Harira Soup is roughly 188 calories. There are 75 kcal in 100 grams of Harira Soup; that figure, coming from lentils, chickpeas and meat, can rise when bread or dates are served alongside.
Harira Soup nutrition facts
| Nutrient | 100 g | 1 bowl (250 g) |
|---|---|---|
| Calories | 75 kcal | 188 kcal |
| Carbs | 11 g | 27.5 g |
| Protein | 3.5 g | 8.8 g |
| Fat | 2 g | 5 g |
| Fiber | 2.5 g | 6.3 g |
Calories by portion
| Portion | Amount | Calories |
|---|---|---|
| 1 bowl | 250 g | 188 kcal |
| 1 small bowl | 200 g | 150 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 Harira Soup (250 g, 188 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.
Harira Soup is one of the best-known soups in Moroccan cuisine and an unmissable part of the iftar table, especially during Ramadan. A rich tomato base is built up with lentils, chickpeas and small pieces of meat, then brought together with fresh cilantro, parsley and spices, usually thickened with a little flour or vermicelli. Hearty and nourishing at once, it is loved as an opening meal that gently refuels the body after a long day of fasting.
On the macro side, Harira Soup has a balanced profile: 100 grams carries 75 kcal, 3.5 g of protein, 11 g of carbs, 2 g of fat and 2.5 g of fiber. Most of the carbs and fiber come from the lentils and chickpeas, which is what makes the soup so filling. In practice, a bowl (250 g) of Harira works out to around 188 kcal, making for a light yet satisfying portion.
How Many Calories Are in a Small Bowl of Harira Soup?
A small bowl (200 g) of Harira Soup is roughly 150 calories, while a standard bowl (250 g) reaches 188 kcal. These figures are for the soup itself. Traditional companions like bread, a few dates or a slice of savory pastry push the total higher, and how much meat and olive oil go into the pot also affects the calories directly.
Where Do the Fiber and Protein in Harira Soup Come From?
Harira's nutritional strength comes largely from lentils and chickpeas. With 3.5 g of protein and 2.5 g of fiber per 100 grams, it offers a solid ratio for a plant-forward soup. The fiber prolongs the feeling of fullness and curbs the sudden hunger that can follow iftar, while the protein is supported by the combination of meat and legumes. Since most of the 11 g of carbs also comes from those legumes, the soup provides slow-digesting energy.
Can You Have Harira Soup on a Diet?
Easily. A bowl (250 g) of Harira is only around 188 kcal, and the fiber inside keeps you full for a long time, which makes it a smart opening meal for anyone watching their weight. The thing to keep an eye on is the amount of bread, pastry and dessert eaten alongside it. Using olive oil in moderation and choosing lean meat turns the soup into an even lighter option.
Frequently asked questions
Can Harira Soup be part of a diet?
Yes. A bowl (250 g) of Harira is about 188 kcal, so it fits comfortably into many diets. Its fiber and protein help with fullness, but you should watch the bread and dessert served with it. This is for informational purposes only and is not medical advice.
How many calories are in a bowl of Harira Soup, and does it count as a meal?
A bowl (250 g) of Harira Soup is 188 kcal; with a side of salad and a little bread, it makes for a light meal. For weight control, keeping the portion to a single bowl is a practical approach.
Where does the protein in Harira Soup come from?
A bowl (250 g) of Harira delivers around 8.8 g of protein, sourced from the lentils, chickpeas and pieces of meat within it.
How much of a daily calorie intake does Harira Soup provide?
One serving of Harira Soup (250 g) has about 188 kcal — roughly 9% of an average 2,000-calorie daily intake.
What is the macronutrient breakdown of Harira Soup?
In 100 g of Harira Soup, the energy split is roughly 58% carbs, 18% protein and 24% fat.
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