Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Harissa lutenitsa Calories
Spicy pepper-tomato spread
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Harissa lutenitsa (35 g) has 33 calories. That works out to 95 calories per 100 g. It contains 3.1 g of carbs, 0.6 g of protein, 2.1 g of fat and 0.9 g of fiber. Its 11.2 mg of Vitamin C covers 12% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Harissa lutenitsa Nutrition Facts
Selected: 2 tablespoon (medium) · 35 g
33
KCAL / 35G
Carbs
3.1g
· 1% DV
Protein
0.6g
· 1% DV
Fat
2.1g
· 3% DV
Fiber
0.9g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 37% · Protein 7% · Fat 56%
Harissa lutenitsa nutrition facts table · 2 tablespoon (medium) (35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 33 kcal | |
| Total fat | 2.1 g | 3% |
| Saturated fat | 0.28 g | 1% |
| Trans fat | 0 g | |
| Sodium | 168 mg | 7% |
| Total carbohydrate | 3.1 g | 1% |
| Fiber | 0.9 g | 3% |
| Protein | 0.6 g | 1% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Tablespoon of Harissa lutenitsa?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 18 g | 17 kcal |
| 1 teaspoon (small) | 6 g | 6 kcal |
| 2 tablespoon (medium) | 35 g | 33 kcal |
| 1 serving (small) | 50 g | 48 kcal |
| 1 serving (medium) | 80 g | 76 kcal |
| 100 g | 100 g | 95 kcal |
| 1 serving (large) | 120 g | 114 kcal |
| ½ cup (half) | 120 g | 114 kcal |
| 1 cup (whole) | 240 g | 228 kcal |
Calculated from 95 calories per 100 g.
Frequently Asked Questions About Harissa lutenitsa
What is harissa lutenitsa?
Harissa lutenitsa is a pepper-and-tomato spread seasoned with harissa, a North African chili paste. The jarred version is a processed food; recipes vary, but roasted peppers and tomatoes usually provide its base.
Is harissa lutenitsa the same as harissa?
No. Harissa lutenitsa is a pepper-and-tomato spread flavored with harissa, while harissa is the spicy chili paste used as an ingredient. Harissa lutenitsa is generally milder and thicker than eating harissa on its own.
How spicy is harissa lutenitsa?
Harissa lutenitsa is usually spicier than plain lutenitsa, but its heat varies with the type and amount of harissa used. Try a small amount first, especially if you are sensitive to chili; bread or a cooling dip can soften the heat.
What do you eat harissa lutenitsa with?
Harissa lutenitsa works as a spread on toast or sandwiches, and it can accompany grilled meat, eggs, or cheese. Its peppery, spicy flavor also makes it a handy dip for bread or roasted vegetables.
How is harissa lutenitsa different from ajvar?
Harissa lutenitsa typically has added harissa, which gives it a more distinctly spicy flavor. Ajvar is another Balkan pepper spread and may include eggplant; its flavor is often milder, though recipes for both spreads vary.
Where does harissa lutenitsa come from?
Lutenitsa is associated with Bulgarian cuisine, while harissa is a chili paste with North African roots. Harissa lutenitsa combines the two, so its exact recipe and origin can vary rather than pointing to one standard traditional version.
Can you cook with harissa lutenitsa?
Yes, harissa lutenitsa can be stirred into pasta sauce, soups, stews, or roasted vegetables. Add it gradually because it brings both pepper-tomato flavor and heat, then adjust the dish’s salt and spices after tasting.
Can you make harissa lutenitsa at home?
Yes, you can make harissa lutenitsa at home by cooking or blending roasted peppers and tomatoes with harissa. Add the harissa little by little and simmer the mixture until thick; recipes often vary in their use of garlic, oil, and seasoning.
How should you store harissa lutenitsa after opening?
Store opened harissa lutenitsa in the refrigerator with the lid tightly closed. Use a clean spoon each time to avoid introducing food residue, follow the jar’s storage directions, and discard it if its smell or appearance changes.
Can harissa lutenitsa replace tomato paste?
Harissa lutenitsa can add pepper, tomato, and chili flavor in place of some tomato paste, but it is not a direct one-for-one substitute. It is usually less concentrated and may add oil and heat, so adjust the amount and seasoning.
Harissa lutenitsa Vitamins & Minerals
Vitamins
Vitamin C
11.2mg · 12% DV
Vitamin A
73.5µg · 8% DV
Vitamin E
0.84mg · 6% DV
B6
0.06mg · 4% DV
Minerals
Sodium
168mg · 7% DV
Copper
0.03mg · 3% DV
Potassium ⭐
91mg · 3% DV
Manganese
0.04mg · 2% DV
Harissa lutenitsa Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Harissa lutenitsa
To burn the 33 calories in 2 tablespoon (medium) (35 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 Harissa lutenitsa?
Harissa lutenitsa combines lutenitsa, a Balkan spread especially associated with Bulgaria, with the chilli heat of harissa. Roasted red peppers and tomatoes form its base, usually cooked down with oil and seasonings into a thick, spoonable relish.
Expect smoky-sweet pepper and tomato flavours followed by a lively, spicy finish. In the Balkans it is commonly spread on bread or served alongside cheese and grilled foods; it also works as a dip or sandwich spread elsewhere. It is vegetable-based and provides some fibre, while the added oil makes it more substantial than plain vegetables. Use a small spoonful with eggs, beans or grilled vegetables for an easy meal.
How Nutritious Is Harissa lutenitsa?
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 Harissa lutenitsa Processed?
NOVA 3
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 lutenitsa Contain Allergens?
No known major allergens
Which Diets Is Harissa lutenitsa Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Harissa lutenitsa Fat Profile
SATURATED
0.28g
MONOUNSATURATED
1.26g
POLYUNSATURATED
0.56g
Omega 6:3 ratio 17:1
Above the ideal 4:1 (17:1).
Compare Harissa lutenitsa
Foods Similar to Harissa lutenitsa
Have another question about Harissa lutenitsa?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.