Harees Calories Calculator (Omani Style)
Harees is a nourishing Omani porridge of slow-cooked wheat and lamb, seasoned with ghee and cinnamon. Deeply associated with Ramadan and Eid, it is one of the Gulf's most ancient comfort foods. Calculate your calories and macros.
How to use this calculator
Enter your portion size in grams. CalorieMetrica will estimate calories, protein, carbs and fats based on standard Omani recipe data. Actual nutrition varies by cooking method, oil quantity and recipe style.
Best for fitness goals
For weight loss, manage portion size and limit added oils and sauces. For muscle gain, increase protein-rich components and pair with complex carbohydrates. Use the Meal Planner and Food Compare tools to build a complete daily plan.
Harees Calories Guide
Harees (هريس) is one of the oldest dishes in the Gulf region, with roots going back to pre-Islamic Arabia. In Oman, harees is made by slow-cooking cracked or whole wheat with bone-in lamb (or sometimes chicken) for several hours until the wheat and meat meld into a smooth, thick porridge. Omani harees is typically seasoned with cinnamon, cardamom, and a generous drizzle of saffron-infused ghee at serving. The dish is deeply associated with Ramadan iftar, Eid celebrations, and communal majlis gatherings.
| Portion | Estimated Calories | Best Use |
|---|---|---|
| Harees 100g | ~170–190 kcal | Small serving |
| Standard bowl 200g | ~340–380 kcal | Typical meal |
| Large bowl 300g with ghee | ~580–650 kcal | Celebratory serving |
| Harees with extra ghee drizzle | Add 120–150 kcal | 1 tbsp ghee |
Ramadan and Eid Usage
In Oman, harees is the quintessential Ramadan dish — served at nearly every iftar table from Muscat to Salalah. Its appeal for fasting is practical: the combination of slow-digesting wheat carbohydrates and high-quality lamb protein provides sustained energy throughout the night, reducing hunger spikes before suhoor. At Eid, harees is prepared in large quantities and shared between neighbours in a tradition that reinforces community bonds.
Weight Loss Best Practices
Harees is moderately calorie-dense due to the wheat and meat combination, but it is very filling and nutritionally complete. For weight loss, the main control points are: keep the serving to 200g, minimise the ghee drizzle (or replace with a light yogurt topping), and eat harees as a main meal rather than alongside rice or bread. A 200g bowl without extra ghee provides roughly 340–380 calories and 18–22g protein — a balanced meal.
Muscle Gain and Active Lifestyle
Harees provides slow-releasing wheat carbohydrates and complete lamb protein — an effective combination for sustained energy and muscle recovery. Athletes and gym-goers in Oman who eat harees during Ramadan benefit from the extended satiety it provides. A 300g serving with moderate ghee delivers approximately 45–55g of carbohydrates and 28–35g of protein.
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FAQs
How many calories are in Omani harees?
A 200g serving of Omani harees contains approximately 340–380 calories. Adding a tablespoon of ghee drizzle increases this by 120–150 calories.
What is Omani harees made of?
Omani harees is made from cracked or whole wheat slow-cooked with bone-in lamb or chicken for 3–5 hours until the mixture becomes a smooth porridge. It is seasoned with cinnamon, cardamom, and served with saffron ghee.
How does Omani harees differ from Saudi or Qatari versions?
Omani harees uses more cinnamon and cardamom, and may incorporate rose water in the finishing. The texture tends to be slightly coarser than Saudi harees. All Gulf versions share the same base but differ in spicing and finishing.
Is harees good for Ramadan?
Yes. Harees is one of the best Ramadan foods due to its slow-digesting wheat carbohydrates and high protein content from lamb. This combination provides sustained energy through the fasting hours and reduces hunger during the night.
Is harees healthy?
Harees is nutritionally balanced — wheat provides complex carbohydrates and fibre, while lamb provides complete protein and iron. The main calorie variable is the ghee drizzled on top, which can significantly increase calories if used generously.
📊 Data source note: Nutrition values are estimates based on standard food composition data. Actual values vary by wheat type, meat cut, and ghee quantity. See our Data Sources and Methodology pages.