1 tablespoon (medium) of Harissa Sauce (18 g) has 22 calories. That works out to 120 calories per 100 g. It contains 2.5 g of carbs, 0.4 g of protein, 1.1 g of fat and 0.8 g of fiber. Its 117 µg of Vitamin A covers 13% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.

Harissa Sauce Nutrition Facts

Selected: 100 g

120

KCAL / 100G

Carbs

14g

· 5% DV

Protein

2.2g

· 4% DV

Fat

· 8% DV

Fiber

4.5g

· 16% DV

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

Calories come from: Carbs 47% · Protein 7% · Fat 46%

Harissa Sauce Vitamins & Minerals

Vitamins

Vitamin A

650µg · 72% DV

Vitamin C

45mg · 50% DV

0.3mg · 18% DV

Vitamin E

2.3mg · 15% DV

Minerals

Sodium

900mg · 39% DV

Iron

2mg · 11% DV

Potassium ⭐

320mg · 9% DV

Magnesium

22mg · 5% DV

How Nutritious Is Harissa Sauce?

Nutrient density

Medium

38/ 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

54/ 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 Sauce 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 Sauce

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 Sauce 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 Sauce 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 Sauce 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 Sauce Fat Profile

SATURATED

0.9g

MONOUNSATURATED

2.1g

POLYUNSATURATED

1.2g

⚖️

Omega 6:3 ratio 13.8:1

Above the ideal 4:1 (13.8:1).

Compare Harissa Sauce

🌶️vs🌰

Harissa Sauce vs Cinnamon127 kcal fewer per 100 g

→🌶️vs🌿

Harissa Sauce vs Sumac20 kcal more per 100 g

→🌶️vs🌶️

Harissa Sauce vs Black Pepper135 kcal fewer per 100 g

→🌶️vs🧂

Harissa Sauce vs Spice Mix200 kcal fewer per 100 g

→

Foods Similar to Harissa Sauce

🌰

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 Sauce

How many calories are in harissa sauce?

Harissa sauce contains 120 calories per 100 g. The same amount provides 6 g of fat, 14 g of carbohydrates, and 2.2 g of protein.

Is harissa sauce low glycemic?

Harissa sauce has a glycemic index of 25, which is low. It also provides 4.5 g of fiber per 100 g.

Have another question about Harissa Sauce?

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.

· Last updated: September 23, 2026