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Harsal Calories
Traditional grain-based hot dish
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 bottle (medium) of Harsal (250 g) has 230 calories. That works out to 92 calories per 100 g. It contains 46 g of carbs, 7 g of protein, 2.8 g of fat and 4.3 g of fiber. Its 0.8 mg of Manganese covers 35% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Harsal Nutrition Facts
Selected: 1 bottle (medium) · 250 g
230
KCAL / 250G
Carbs
46g
· 17% DV
Protein
7g
· 14% DV
Fat
2.8g
· 4% DV
Fiber
4.3g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 78% · Protein 12% · Fat 10%
Harsal nutrition facts table · 1 bottle (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 230 kcal | |
| Total fat | 2.8 g | 4% |
| Saturated fat | 0.5 g | 3% |
| Trans fat | 0 g | |
| Sodium | 300 mg | 13% |
| Total carbohydrate | 46 g | 17% |
| Fiber | 4.3 g | 15% |
| Protein | 7 g | 14% |
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 Bottle of Harsal?
| Serving | Amount | Calories |
|---|---|---|
| 1 bottle (medium) | 250 g | 230 kcal |
| 100 g | 100 g | 92 kcal |
| 1 cup (small) | 180 g | 166 kcal |
| 1 cup (medium) | 250 g | 230 kcal |
| 1 serving (large) | 320 g | 294 kcal |
| 1 bottle (large) | 330 g | 304 kcal |
| 1 pack (jumbo) | 500 g | 460 kcal |
Calculated from 92 calories per 100 g.
Frequently Asked Questions About Harsal
What is Harsal?
Harsal is a traditional hot dish made from grains. Recipes can differ by region, so the particular grain, seasoning and final consistency may vary rather than following one universal formula.
How do you cook Harsal?
Harsal is cooked by simmering grain in liquid until tender. Stir it from time to time to prevent sticking, and adjust the cooking time to the grain used; different grains soften at different rates.
Which grain is used to make Harsal?
Harsal is grain-based, but the exact grain can vary between recipes. Follow the grain specified in the recipe you are using, since swapping grains can change the amount of liquid needed and the finished texture.
Is Harsal served as a soup or a porridge?
Harsal can be thicker or more soup-like depending on how much liquid is used and how the grain is prepared. Add liquid gradually near the end of cooking to bring it to the consistency you prefer.
What is traditionally served with Harsal?
Harsal is served hot, and accompaniments depend on the local recipe. Yogurt or butter can be offered alongside some versions, but there is no single accompaniment that belongs with every Harsal preparation.
Where does Harsal come from?
Harsal is described as a traditional grain-based dish, but its precise origin is not consistently documented. Regional recipes may preserve local ways of preparing it, so a specific place of origin should not be assumed.
Can you make Harsal with a different grain?
Yes, you can adapt Harsal with another grain, but the result will not have exactly the same cooking time or texture. Add liquid as needed and cook until the replacement grain is tender.
How do you keep leftover Harsal from becoming too thick?
Harsal naturally thickens as it cools because the grain continues to absorb liquid. When reheating leftovers, stir in a little water gradually until the texture loosens, then heat the dish through.
Can Harsal be made ahead of time?
Yes, Harsal can be cooked ahead and refrigerated once it has cooled. It will usually thicken while stored, so loosen it with a little water as you reheat it and stir until smooth.
Can Harsal be eaten for breakfast?
Yes, Harsal can be eaten for breakfast as a warm grain dish. Serve it plain or with an accompaniment that suits the version you have made; its savory or otherwise seasoned preparation depends on the recipe.
Harsal Vitamins & Minerals
Vitamins
B3
1.75mg · 11% DV
B1
0.13mg · 11% DV
Biotin
3µg · 10% DV
B5
0.45mg · 9% DV
Minerals
Manganese
0.8mg · 35% DV
Copper
0.2mg · 22% DV
Phosphorus
155mg · 22% DV
Selenium
10µg · 18% DV
Sodium
300mg · 13% DV
Potassium ⭐
135mg · 4% DV
Harsal Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Harsal
To burn the 230 calories in 1 bottle (medium) (250 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 Harsal?
Harsal is a traditional hot dish made by cooking grain until soft enough to eat with a spoon. The grain and any additional ingredients can vary with the local recipe, so it is best not to assume a particular grain or a single fixed version.
Serve it hot as a simple, filling meal; its exact place of origin is not clearly established. It has a soft, porridge-like texture and works well with fresh herbs or pickles for contrast. Nutritionally, it is mainly a source of carbohydrates, with a modest amount of protein. For a lighter bowl, keep added fat modest and serve it alongside vegetables.
How Nutritious Is Harsal?
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 Harsal 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 Harsal Contain Allergens?
No known major allergens
Which Diets Is Harsal Good For?
Vegan
✓ Suitable
Vegetarian
✓ 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
Harsal Fat Profile
SATURATED
0.5g
MONOUNSATURATED
0.55g
POLYUNSATURATED
0.88g
Omega 6:3 ratio 10:1
Above the ideal 4:1 (10:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.