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Harcha with olives Calories
Semolina-based Moroccan flatbread with olives; moderately energy-dense and can be sodium-rich.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Harcha with olives (90 g) has 281 calories. That works out to 312 calories per 100 g. It contains 39.4 g of carbs, 6.4 g of protein, 11.2 g of fat and 3.5 g of fiber. Its 16.2 µg of Selenium covers 29% of the Daily Value. Its glycemic index is 62 (medium), so it raises blood sugar at a moderate pace.
Harcha with olives Nutrition Facts
Selected: 1 piece (medium) · 90 g
281
KCAL / 90G
Carbs
39.4g
· 14% DV
Protein
6.4g
· 13% DV
Fat
11.2g
· 14% DV
Fiber
3.5g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 55% · Protein 9% · Fat 36%
Harcha with olives nutrition facts table · 1 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 281 kcal | |
| Total fat | 11.2 g | 14% |
| Saturated fat | 2.79 g | 14% |
| Trans fat | 0.07 g | |
| Sodium | 387 mg | 17% |
| Total carbohydrate | 39.4 g | 14% |
| Fiber | 3.5 g | 13% |
| Protein | 6.4 g | 13% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Harcha with olives?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 90 g | 281 kcal |
| 1 slice (thin) | 30 g | 94 kcal |
| 1 piece (small) | 45 g | 140 kcal |
| 1 slice (thick) | 50 g | 156 kcal |
| 1 piece (half) | 90 g | 281 kcal |
| 100 g | 100 g | 312 kcal |
| 1 serving (medium) | 120 g | 374 kcal |
| 1 piece (large) | 140 g | 437 kcal |
| 1 piece (whole) | 180 g | 562 kcal |
Calculated from 312 calories per 100 g.
Frequently Asked Questions About Harcha with olives
What is Harcha with olives?
Harcha with olives is a Moroccan semolina flatbread mixed with chopped olives. It is usually cooked on a griddle or in a pan, and has a tender, slightly crumbly texture rather than the stretchy crumb of ordinary yeast bread.
How do you make Harcha with olives?
Harcha with olives is made by combining semolina with fat and a liquid such as milk or water, then folding in chopped olives and a leavening agent. Shape the dough gently and cook it on both sides in a pan.
What do you eat Harcha with olives with?
Harcha with olives works well with a simple salad, cheese, or eggs. Since the olives already bring a savory, salty flavor, serve it with mild accompaniments rather than adding heavily salted spreads or sides.
Should Harcha with olives be cooked on a griddle or in an oven?
Harcha with olives is traditionally cooked on a griddle or in a heavy pan, not baked like a loaf. Use moderate heat so the semolina center cooks through before the outside becomes too dark.
Which olives are best for Harcha with olives?
Either green or black pitted olives can be used in Harcha with olives. Choose olives with a flavor you enjoy, drain them well, and chop them small so they distribute evenly without making the semolina dough wet.
Why does Harcha with olives crumble when I shape it?
Harcha with olives can crumble if the semolina has not had time to absorb the liquid or if the mixture is too dry. Let the dough rest briefly, then add liquid a little at a time until it holds together when pressed.
How is Harcha with olives different from plain harcha?
Harcha with olives has chopped olives mixed through its semolina dough, while plain harcha does not. The olives make it more savory and can add enough salt that the dough usually needs less added salt.
Can you freeze Harcha with olives?
Yes, Harcha with olives freezes well once fully cooled. Wrap individual pieces or separate them with parchment, then reheat from thawed in a pan to bring back a lightly crisp surface.
Is Harcha with olives a Moroccan breakfast food?
Yes, Harcha with olives can be served for breakfast in Morocco, often with tea and other simple accompaniments. It is also suitable as a snack or alongside a meal; it does not have to be reserved for the morning.
How do you store leftover Harcha with olives?
Store leftover Harcha with olives in a sealed container in the refrigerator after it has cooled. Reheat it in a dry pan for a better texture than microwaving; freeze pieces you will not eat soon.
Harcha with olives Vitamins & Minerals
Vitamins
B1
0.17mg · 14% DV
B3
1.89mg · 12% DV
Biotin
2.7µg · 9% DV
Vitamin E
1.26mg · 8% DV
Minerals
Selenium
16µg · 29% DV
Sodium
387mg · 17% DV
Manganese
0.38mg · 17% DV
Phosphorus
86mg · 12% DV
Potassium ⭐
106mg · 3% DV
Harcha with olives Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Harcha with olives
To burn the 281 calories in 1 piece (medium) (90 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Harcha with olives?
Harcha with olives is a Moroccan griddle bread made from semolina dough with olives mixed in. It cooks to a lightly crisp outside with a tender, crumbly middle; the olives bring a savoury, salty note. In Morocco, harcha is commonly served at breakfast or alongside mint tea, and it can also be enjoyed as a snack.
It works well with cheese, tomatoes or a simple salad, whether you’re serving it at home or adapting it for an English-speaking table. The semolina and added fat make it moderately energy-dense: a 100 g portion provides 312 kcal. Olives can make it saltier, so pair it with fresh vegetables and skip extra salt at the table.
How Nutritious Is Harcha with olives?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Harcha with olives Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Harcha with olives Contain Allergens?
Contains these allergens:
Which Diets Is Harcha with olives Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Harcha with olives Fat Profile
SATURATED
2.79g
MONOUNSATURATED
5.58g
POLYUNSATURATED
1.44g
Omega 6:3 ratio 32.8:1
Above the ideal 4:1 (32.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.