1 tablespoon (medium) of Harissa (20 g) has 24 calories. That works out to 120 calories per 100 g. It contains 2.8 g of carbs, 0.5 g of protein, 1.2 g of fat and 1 g of fiber. Its 13 mg of Vitamin C covers 14% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.

Harissa Nutrition Facts

Selected: 100 g

120

KCAL / 100G

Carbs

14g

· 5% DV

Protein

2.5g

· 5% DV

Fat

· 8% DV

Fiber

· 18% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 47% · Protein 8% · Fat 45%

Harissa Vitamins & Minerals

Vitamins

Vitamin C

65mg · 72% DV

Vitamin A

350µg · 39% DV

Vitamin E

2.5mg · 17% DV

0.25mg · 15% DV

Minerals

Sodium

1200mg · 52% DV

Iron

2mg · 11% DV

Potassium ⭐

350mg · 10% DV

Magnesium

25mg · 6% DV

How Nutritious Is Harissa?

Nutrient density

High

60/ 100

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

57/ 100

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.

Harissa Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Harissa

To burn the 120 calories in 100 g:

🚶

30min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

16min

Cycling

🏊

14min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Harissa 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 Harissa Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Harissa Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Harissa Fat Profile

SATURATED

0.9g

MONOUNSATURATED

3.2g

POLYUNSATURATED

1.2g

⚖️

Omega 6:3 ratio 9:1

Above the ideal 4:1 (9:1).

Compare Harissa

🌶️vs🌰

Harissa vs Cinnamon127 kcal fewer per 100 g

→🌶️vs🌿

Harissa vs Sumac20 kcal more per 100 g

→🌶️vs🌶️

Harissa vs Black Pepper135 kcal fewer per 100 g

→🌶️vs🧂

Harissa vs Spice Mix200 kcal fewer per 100 g

→

Foods Similar to Harissa

🌰

Cinnamon

247 kcal

🌿

Sumac

100 kcal

🌶️

Black Pepper

255 kcal

🧂

Spice Mix

320 kcal

🌱

Vanilla Extract

288 kcal

🌱

Mustard

66 kcal

🌿

Oregano

265 kcal

🌶️

Red pepper flakes

282 kcal

Frequently Asked Questions About Harissa

How many calories are in harissa?

Harissa contains 120 calories per 100 g. A 100 g serving also provides 2.5 g of protein, 14 g of carbohydrates, 6 g of fat, and 5 g of fiber.

Does harissa raise blood sugar quickly?

Harissa has a glycemic index of 20, which is low. It is therefore unlikely to have a rapid glycemic impact compared with high-GI foods.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026