Harees Saudi Calories 🍲
Calculate harees calories for Saudi servings. Slow-cooked wheat and meat porridge — full nutrition breakdown, Ramadan tips and portion guide.
What Is Harees Saudi?
Harees (Arabic: هريس) is one of the oldest traditional dishes in the Arabian Peninsula, made by slow-cooking cracked wheat with meat (typically lamb or chicken) until they meld into a smooth, porridge-like consistency. The result is a homogenous, protein-rich dish with a thick, creamy texture. Saudi harees differs slightly from Emirati harees in spice profile and finishing oil — Saudi versions are typically topped with ghee and sometimes cinnamon or sugar for a sweet-savoury variant. Harees is extremely popular during Ramadan and is served at wedding celebrations. It is one of the lowest-calorie Saudi grain dishes per 100g.
Calories at a Glance
| Portion | Weight | Calories |
|---|---|---|
| Small bowl (Ramadan iftar) | 300g | 340–410 kcal |
| Standard bowl | 350g | 390–470 kcal |
| Full serving with ghee topping | 400g | 480–560 kcal |
| Harees only (no topping) | 200g cooked | 200–260 kcal |
| Per 100g | 100g | ~145 kcal |
How to Use This Calculator
Enter your portion size in grams. CalorieMetrica will estimate calories, protein, carbohydrates and fat. Values vary by recipe, oil quantity, cooking method and serving size. Use these as a practical guide.
Harees Saudi — Calorie and Nutrition Breakdown (per 100g)
| Nutrient | Per 100g | Daily % (approx.) |
|---|---|---|
| Calories | 145 kcal | 7% |
| Protein | 9g | 18% |
| Carbohydrates | 20g | 7% |
| Fat | 4g | 5% |
| Dietary Fiber | 2g | 7% |
Calories by Portion Size
| Portion | Weight | Calories |
|---|---|---|
| Small bowl (Ramadan iftar) | 300g | 340–410 kcal |
| Standard bowl | 350g | 390–470 kcal |
| Full serving with ghee topping | 400g | 480–560 kcal |
| Harees only (no topping) | 200g cooked | 200–260 kcal |
| Per 100g | 100g | ~145 kcal |
Calories by Preparation Method
Harees calorie count varies primarily with ghee topping — a tablespoon of ghee adds 90–120 kcal. Slow-cooker preparation with minimal added fat produces the lightest version (340–420 kcal per bowl). Stovetop preparation with generous ghee finishing is the highest-calorie approach. Adding cinnamon and a teaspoon of honey for the sweet variant adds approximately 20–30 kcal with negligible nutritional change.
Harees Saudi for Weight Loss
Harees is one of the lower-calorie Saudi traditional dishes. Its smooth, thick texture creates strong satiety — a 300g bowl can keep most people full for 3–4 hours. For weight loss, minimise ghee topping (use a teaspoon rather than a tablespoon), cook with lean chicken rather than fatty lamb, and eat a 300g serving rather than a full 400g bowl. A controlled harees bowl runs 340–430 kcal.
Harees Saudi for Muscle Gain
Harees is a complete-protein dish when made with chicken or lamb — the wheat and meat together provide all essential amino acids. It is one of the oldest known complete-protein foods. For muscle gain, serve harees with a grilled chicken side to boost protein content, and eat a generous 400g bowl to ensure adequate carbohydrate intake for energy and recovery.
Smart Comparison
Harees is lower in calories per bowl than jareesh (which uses more ghee topping) and significantly lighter than kabsa or mandi. It is the smoothest-textured Saudi grain dish and the most suitable for people with sensitive digestion. Among traditional Ramadan foods, harees is one of the most calorie-efficient choices for breaking the fast while providing both protein and carbohydrates.
Portion Control Advice
A 300–350g bowl of harees is the appropriate single serving. The thick consistency means a smaller quantity is more filling than an equivalent weight of rice. Measure the ghee added as a topping — a teaspoon (5g) provides flavour with only 45 kcal, compared to a tablespoon (15g) at 135 kcal.
Practical Eating Tips
Harees is ideal as an iftar first course during Ramadan — it is gentle on the stomach after fasting. Eat slowly to allow satiety signals to register. A small serving of harees plus a salad and a lean protein is a well-balanced iftar meal. Avoid following harees immediately with a large rice dish at the same meal.
Common Mistakes
Over-using ghee as a topping is the biggest calorie driver. Some recipes add sugar or honey on top — a tablespoon of honey adds 64 kcal and limited nutritional benefit. Eating harees from a communal pot without measuring can lead to consuming double or triple the intended portion.
Burn This Food — Activity Equivalents
A standard serving (~430 kcal) requires approximately:
| Activity | Approx. Duration |
|---|---|
| Brisk Walking | ~78 min |
| Jogging | ~48 min |
| Swimming | ~54 min |
| Cycling | ~61 min |
Burn times vary by body weight, fitness level and exercise intensity.
Health Considerations
Harees is one of the most ancient recorded foods in Arabian food history. Made with whole cracked wheat and meat, it is a relatively unprocessed, nutrient-dense dish. The wheat provides B vitamins and fibre; the meat provides protein and iron. Harees is easily digestible, making it suitable for people recovering from illness or those with sensitive digestive systems. People with wheat allergy or celiac disease cannot consume harees. Sodium content depends on the broth and added salt — people managing hypertension should request low-sodium preparation.
Healthy Alternative Tips
Lower Calorie Option: Open the Full Food Detail to see smart lower-calorie swaps tailored to your goal.
Higher Protein Option: Grilled Chicken Saudi or Chicken Kebab Saudi for a leaner, protein-rich alternative.
Smarter Swap: Use the Food Compare tool to compare Harees Saudi side-by-side with other Saudi foods.
Related Tools
FAQs
How many calories in harees?
A standard bowl of Saudi harees (350–400g) contains approximately 390–560 calories depending on ghee topping and portion size.
Is harees good for Ramadan?
Yes — harees is extremely popular during Ramadan. Its smooth texture is gentle on the stomach after fasting, and it provides both protein and carbohydrates in a single dish.
What is harees made of?
Harees is cracked wheat slow-cooked with meat (chicken or lamb) until the mixture becomes a smooth, thick porridge. It is topped with ghee and sometimes cinnamon.
Is harees high in protein?
Harees made with chicken or lamb provides both plant and animal protein. Per 100g, it contains approximately 9g of protein — moderate, but with complete amino acid profile when made with meat.
What is the difference between Saudi harees and Emirati harees?
Both are wheat-and-meat porridges, but Saudi harees often has a slightly different spice profile and may be served with a sweet-savoury cinnamon-and-ghee topping, while Emirati harees is typically served plain with ghee.
📊 Data source note: Nutrition values are estimates based on standard food composition databases and Saudi recipe data. Actual values vary by cooking method, oil quantity, ingredients and serving size. See our Data Sources and Methodology pages.