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Harra tuna Calories
Spicy harra-style tuna dish; high in protein.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Harra tuna (150 g) has 285 calories. That works out to 190 calories per 100 g. It contains 1.2 g of carbs, 37.5 g of protein, 14 g of fat and 0 g of fiber. Its 3.9 µg of B12 covers 163% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Harra tuna Nutrition Facts
Selected: 1 serving (medium) · 150 g
285
KCAL / 150G
Carbs
1.2g
· 0% DV
Protein
37.5g
· 75% DV
Fat
14g
· 18% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 2% · Protein 53% · Fat 45%
Harra tuna nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 285 kcal | |
| Total fat | 14 g | 18% |
| Saturated fat | 1.65 g | 8% |
| Trans fat | 0.03 g | |
| Sodium | 480 mg | 21% |
| Total carbohydrate | 1.2 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 37.5 g | 75% |
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 Harra tuna?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 285 kcal |
| 1 tablespoon (small) | 20 g | 38 kcal |
| 2 tablespoon (medium) | 40 g | 76 kcal |
| ½ cup (half) | 90 g | 171 kcal |
| 100 g | 100 g | 190 kcal |
| 1 piece (small) | 120 g | 228 kcal |
| 1 cup (medium) | 180 g | 342 kcal |
| 1 piece (large) | 180 g | 342 kcal |
| 1 serving (large) | 250 g | 475 kcal |
Calculated from 190 calories per 100 g.
Frequently Asked Questions About Harra tuna
What is Harra tuna?
Harra tuna is a spicy tuna dish made in a harra-style preparation. “Harra” means hot or spicy in Arabic, and the exact sauce varies between recipes rather than following one fixed formula.
Is Harra tuna the same as tuna harissa?
No, Harra tuna and tuna harissa are not necessarily the same dish. Harra describes a hot, spicy style, while harissa is a specific chili paste; a recipe may use harissa, but the names are not interchangeable.
What ingredients are used in Harra tuna?
Harra tuna combines tuna with a spicy sauce. Recipes may add chili, garlic, lemon, and oil, but there is no single standard ingredient list, so check the recipe if you need to avoid a particular ingredient.
How spicy is Harra tuna?
Harra tuna is usually spicy, but its heat depends on how much chili the recipe uses. When making it at home, start with a small amount of chili and add more after tasting; lemon or yogurt can soften the heat.
Can you make Harra tuna with canned tuna?
Yes, canned tuna works for Harra tuna. Drain it first, then fold it into the spicy sauce and heat it briefly if desired; canned tuna is already cooked, so prolonged cooking can make it dry.
Is Harra tuna served hot or cold?
Harra tuna can be served hot or cold. Warm it briefly if serving as a hot dish, or chill it before serving; avoid repeatedly reheating leftovers, which can dry out the tuna.
What should you serve with Harra tuna?
Serve Harra tuna with rice, flatbread, salad, or roasted vegetables. A plain side such as yogurt can balance the chili, while rice or bread makes the spicy sauce easier to enjoy.
How do you stop Harra tuna from drying out?
Keep Harra tuna from drying out by adding the tuna near the end and heating it only briefly. If using canned tuna, drain it and gently fold it through the sauce rather than frying it for several minutes.
How long do Harra tuna leftovers keep in the fridge?
Harra tuna leftovers keep for 3–4 days in a covered container in the refrigerator. Refrigerate them promptly, and reheat only the portion you plan to eat so the tuna is not warmed repeatedly.
Can you eat Harra tuna during pregnancy?
Yes, Harra tuna can be eaten during pregnancy, but tuna contains mercury and the amount varies by tuna type. Follow local pregnancy guidance on tuna portions, and ask your healthcare professional if you need advice for your situation.
Harra tuna Vitamins & Minerals
Vitamins
B12
3.9µg · 163% DV
B3
14.7mg · 92% DV
B6
1.13mg · 66% DV
B5
1.02mg · 20% DV
Minerals
Selenium
78µg · 142% DV
Phosphorus
368mg · 53% DV
Iodine
42µg · 28% DV
Sodium
480mg · 21% DV
Potassium ⭐
510mg · 15% DV
Harra tuna Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Harra tuna
To burn the 285 calories in 1 serving (medium) (150 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 Harra tuna?
Harra tuna is tuna prepared with a spicy, aromatic harra-style seasoning. The name evokes the Levantine tradition of serving fish with heat and bold spices, though the sauce and spice mix vary by recipe. The tuna’s meaty, savoury texture stands up well to the warmth of the seasoning.
Serve it as a main with salad, rice or flatbread, or tuck it into a sandwich or wrap. It makes an easy lunch or dinner in Turkey, where it is less typical as a breakfast food. Harra tuna is high in protein, with 25 g per 100 g. Fresh vegetables or a cooling yoghurt-based side make a good counterpoint to the heat.
How Nutritious Is Harra tuna?
Nutrient density
High
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 Harra tuna 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 Harra tuna Contain Allergens?
Contains these allergens:
Which Diets Is Harra tuna Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Harra tuna Fat Profile
SATURATED
1.65g
MONOUNSATURATED
3.6g
POLYUNSATURATED
2.25g
Omega 6:3 ratio 3.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.