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Harmana Calories
Traditional Turkish oven dish with bulgur, meat, and vegetables
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Harmana (200 g) has 270 calories. That works out to 135 calories per 100 g. It contains 36 g of carbs, 15 g of protein, 7 g of fat and 4.4 g of fiber. Its 1.2 µg of B12 covers 50% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Harmana Nutrition Facts
Selected: 1 serving (medium) · 200 g
270
KCAL / 200G
Carbs
36g
· 13% DV
Protein
15g
· 30% DV
Fat
7g
· 9% DV
Fiber
4.4g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 54% · Protein 22% · Fat 24%
Harmana nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 270 kcal | |
| Total fat | 7 g | 9% |
| Saturated fat | 2.2 g | 11% |
| Trans fat | 0.02 g | |
| Sodium | 420 mg | 18% |
| Total carbohydrate | 36 g | 13% |
| Fiber | 4.4 g | 16% |
| Protein | 15 g | 30% |
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 Serving of Harmana?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 270 kcal |
| 100 g | 100 g | 135 kcal |
| 1 serving (extra small) | 100 g | 135 kcal |
| 1 piece (small) | 120 g | 162 kcal |
| 1 serving (small) | 150 g | 203 kcal |
| 1 piece (medium) | 180 g | 243 kcal |
| 1 cup (medium) | 180 g | 243 kcal |
| 1 piece (large) | 250 g | 338 kcal |
| 1 serving (large) | 300 g | 405 kcal |
| 2 serving (double) | 400 g | 540 kcal |
Calculated from 135 calories per 100 g.
Frequently Asked Questions About Harmana
What is Harmana made of?
Harmana is a traditional Turkish oven-baked dish made with bulgur, meat and vegetables. The exact ingredients can vary between household and regional recipes, so there is not one fixed list of vegetables or a single required cut of meat.
How do you cook Harmana in the oven?
To cook Harmana, combine bulgur, meat and chopped vegetables in an ovenproof dish with enough liquid and seasoning. Bake until the bulgur is tender and the meat is cooked through, adjusting the liquid to suit your recipe.
Is Harmana a traditional Turkish dish?
Yes, Harmana is described as a traditional Turkish oven dish. It brings bulgur, meat and vegetables together in one baked meal; the specific ingredients and method can vary by recipe.
Which type of bulgur should I use for Harmana?
Coarse, pilaf-style bulgur is a good choice for Harmana because it holds its texture during baking. Fine bulgur softens more quickly, so adjust the cooking time and liquid if your recipe uses it.
Can Harmana be made without meat?
Yes, you can make Harmana without meat. Leave out the meat, add more vegetables, and use enough liquid for the bulgur to become tender in the oven. Season the dish well to build flavor.
Is Harmana the same as Turkish bulgur pilaf?
No, Harmana is not simply another name for Turkish bulgur pilaf. Both may contain bulgur, but Harmana is baked with meat and vegetables, while bulgur pilaf is generally cooked on the stovetop.
What should I serve with Harmana?
Serve Harmana with yogurt or a fresh seasonal salad. Their cool, fresh flavors complement the baked bulgur, meat and vegetables, and Harmana can also be served on its own as a main dish.
Can you freeze cooked Harmana?
Yes, cooked Harmana can be frozen. Let it cool, divide it into airtight portions and freeze; after thawing and reheating, the bulgur may be softer than it was when freshly baked.
How do you reheat Harmana without drying it out?
Reheat Harmana covered, with a small splash of water, so the bulgur does not dry out. Warm it until hot throughout, stirring gently if needed to distribute the moisture without breaking up the ingredients.
Can Harmana be made with leftover cooked meat?
Yes, leftover cooked meat can be used in Harmana. Add it later in the cooking process rather than baking it for as long as raw meat, so it heats through without becoming dry while the bulgur and vegetables finish cooking.
Harmana Vitamins & Minerals
Vitamins
B12
1.2µg · 50% DV
B3
3.6mg · 23% DV
B1
0.24mg · 20% DV
Biotin
5µg · 17% DV
Minerals
Selenium
14µg · 25% DV
Phosphorus
170mg · 24% DV
Manganese
0.5mg · 22% DV
Zinc
2.2mg · 20% DV
Sodium
420mg · 18% DV
Potassium ⭐
420mg · 12% DV
Harmana Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Harmana
To burn the 270 calories in 1 serving (medium) (200 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 Harmana?
Harmana is a traditional Turkish oven dish made with bulgur, meat and vegetables. As it bakes, the bulgur absorbs the juices from the other ingredients, creating a hearty, home-style main course. Recipes can vary with the region and the cook, so the exact mix of vegetables and seasoning is not fixed.
The flavour is savoury and rounded, while the bulgur stays tender with a little texture and the vegetables soften in the oven. In Turkey, it is commonly served as a lunch or dinner centrepiece, often alongside salad or yoghurt. Bulgur provides most of its carbohydrates, while the meat contributes protein; a 100 g portion contains 7.5 g of protein. For a lighter meal, pair it with fresh greens rather than another rich side.
How Nutritious Is Harmana?
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 Harmana 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 Harmana Contain Allergens?
Contains these allergens:
Which Diets Is Harmana Good For?
Vegan
— Not suitable
Vegetarian
— Not 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
Harmana Fat Profile
SATURATED
2.2g
MONOUNSATURATED
2.4g
POLYUNSATURATED
1g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.