Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Hirisi stew Calories
Traditional Cypriot wheat and meat stew
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Hirisi stew (220 g) has 242 calories. That works out to 110 calories per 100 g. It contains 29.7 g of carbs, 14.3 g of protein, 7 g of fat and 4.6 g of fiber. Its 0.7 µg of B12 covers 28% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Hirisi stew Nutrition Facts
Selected: 1 cup (medium) · 220 g
242
KCAL / 220G
Carbs
29.7g
· 11% DV
Protein
14.3g
· 29% DV
Fat
7g
· 9% DV
Fiber
4.6g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 50% · Protein 24% · Fat 26%
Hirisi stew nutrition facts table · 1 cup (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 242 kcal | |
| Total fat | 7 g | 9% |
| Saturated fat | 2.2 g | 11% |
| Trans fat | 0 g | |
| Sodium | 264 mg | 11% |
| Total carbohydrate | 29.7 g | 11% |
| Fiber | 4.6 g | 16% |
| Protein | 14.3 g | 29% |
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 Cup of Hirisi stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 220 g | 242 kcal |
| 100 g | 100 g | 110 kcal |
| ½ cup (small) | 110 g | 121 kcal |
| 1 serving (medium) | 250 g | 275 kcal |
| 1 bottle (medium) | 250 g | 275 kcal |
| 1 cup (large) | 300 g | 330 kcal |
| 1 bottle (large) | 350 g | 385 kcal |
| 1 serving (large) | 350 g | 385 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Hirisi stew
What is Hirisi stew?
Hirisi stew is a traditional Cypriot dish made by slowly cooking wheat with meat until the ingredients soften and combine. It is hearty and thick, with meat that breaks into tender strands and wheat that gives the stew its distinctive body.
Is Hirisi stew a Cypriot dish?
Yes, Hirisi stew is associated with Cypriot cooking. It belongs to a wider family of wheat-and-meat dishes found across the region, but local recipes and serving traditions give Hirisi its own place in Cypriot food culture.
What ingredients go into Hirisi stew?
Hirisi stew is built around wheat, meat and water or stock. Recipes may also use salt, butter or other seasonings, but the defining ingredients are the wheat and slowly cooked meat rather than a long list of additions.
How is Hirisi stew traditionally cooked?
Hirisi stew is traditionally cooked slowly so the wheat becomes very soft and the meat tender. The meat is then separated from any bones, and stirring or mashing the mixture helps create the thick, cohesive texture associated with the dish.
Is Hirisi stew the same as harees?
Hirisi stew is closely related to harees, since both combine wheat and meat cooked until soft, but the names can refer to distinct regional traditions and recipes. Hirisi is the Cypriot version; ingredients, texture and serving customs may differ elsewhere.
What meat is best for Hirisi stew?
Lamb is a common choice for Hirisi stew, while some cooks use beef. Cuts suited to long, moist cooking work well because they become tender and easy to shred, adding flavour to the wheat as the stew cooks.
Why is Hirisi stew so thick and smooth?
Hirisi stew becomes thick because the wheat softens during slow cooking and releases starch into the cooking liquid. Stirring or mashing near the end blends the wheat with the meat; add a little liquid if it becomes thicker than you like.
Can you make Hirisi stew in a slow cooker?
Yes, Hirisi stew can be made in a slow cooker. Cook the wheat and meat until both are thoroughly tender, then remove any bones and stir or mash the mixture; make sure there is enough liquid to keep it from drying out.
How should you store leftover Hirisi stew?
Refrigerate leftover Hirisi stew in a covered container once it has cooled, rather than leaving it out for an extended time. Reheat only the portion you plan to eat, stirring it well and adding a splash of water if needed.
Can you freeze Hirisi stew?
Yes, Hirisi stew freezes well. Divide cooled leftovers into airtight, meal-size containers; after thawing, reheat thoroughly and stir in a little water or stock if the wheat has made the texture too firm.
Hirisi stew Vitamins & Minerals
Vitamins
B12
0.66µg · 28% DV
B1
0.2mg · 17% DV
B3
2.64mg · 17% DV
Biotin
4.84µg · 16% DV
Minerals
Manganese
0.51mg · 22% DV
Selenium
11µg · 20% DV
Copper
0.18mg · 20% DV
Zinc
1.98mg · 18% DV
Sodium
264mg · 11% DV
Potassium ⭐
242mg · 7% DV
Hirisi stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Hirisi stew
To burn the 242 calories in 1 cup (medium) (220 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 Hirisi stew?
Hirisi stew is a traditional Cypriot dish made by slowly cooking wheat with meat until both become very tender. As the meat breaks apart and the wheat thickens, the mixture takes on a soft, porridge-like consistency. Recipes vary, but it is generally served as a substantial main rather than a light soup.
In Cyprus, hirisi is associated with shared meals and special occasions; serve it hot, with a crisp salad or pickles to balance its hearty texture. The wheat provides carbohydrates and fibre, while the meat contributes protein, making this a filling one-pot meal. For a lighter plate, keep added fat modest and pair a smaller serving with plenty of vegetables.
How Nutritious Is Hirisi stew?
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 Hirisi stew 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 Hirisi stew Contain Allergens?
No known major allergens
Which Diets Is Hirisi stew 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
Hirisi stew Fat Profile
SATURATED
2.2g
MONOUNSATURATED
2.64g
POLYUNSATURATED
0.55g
Omega 6:3 ratio 4.4:1
Above the ideal 4:1 (4.4:1).
Compare Hirisi stew
Foods Similar to Hirisi stew
Have another question about Hirisi stew?
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.