Jareesh Calories 🌾
Calculate jareesh calories for Saudi servings. Hearty crushed wheat porridge with chicken and caramelised onions — full nutrition breakdown and portion guide.
What Is Jareesh?
Jareesh (Arabic: جريش) is a traditional Saudi dish made from roughly crushed or cracked wheat (not as fine as flour) cooked slowly in meat or chicken broth until it reaches a thick porridge-like consistency. It is then topped with caramelised onions, fried in ghee, and sometimes garnished with dried chilli. Jareesh is a Najd region staple, popular in Riyadh and central Saudi Arabia, and is frequently served at family gatherings and traditional restaurants. It is lower in calories than rice-based Saudi dishes and higher in dietary fibre, making it one of the more nutrition-dense traditional options.
Calories at a Glance
| Portion | Weight | Calories |
|---|---|---|
| Small bowl | 300g | 360–440 kcal |
| Standard bowl | 350g | 420–520 kcal |
| Full serving with toppings | 400g | 500–600 kcal |
| Jareesh only (no toppings) | 200g cooked | 240–290 kcal |
| Per 100g | 100g | ~160 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.
Jareesh — Calorie and Nutrition Breakdown (per 100g)
| Nutrient | Per 100g | Daily % (approx.) |
|---|---|---|
| Calories | 160 kcal | 8% |
| Protein | 7g | 14% |
| Carbohydrates | 28g | 10% |
| Fat | 4g | 5% |
| Dietary Fiber | 3g | 11% |
Calories by Portion Size
| Portion | Weight | Calories |
|---|---|---|
| Small bowl | 300g | 360–440 kcal |
| Standard bowl | 350g | 420–520 kcal |
| Full serving with toppings | 400g | 500–600 kcal |
| Jareesh only (no toppings) | 200g cooked | 240–290 kcal |
| Per 100g | 100g | ~160 kcal |
Calories by Preparation Method
The calorie count in jareesh depends heavily on ghee used for the caramelised onion topping. A generous ghee pour for onions adds 180–240 kcal; reducing to a teaspoon saves 100–150 kcal. Jareesh cooked in lean chicken broth rather than fatty lamb broth is lower in calories. Restaurant jareesh typically uses more ghee than home-cooked versions.
Jareesh for Weight Loss
Jareesh is one of the more weight-loss-friendly traditional Saudi dishes due to its high fibre content and lower calorie density per gram compared to rice dishes. The crushed wheat creates a thick, filling texture that supports satiety. For weight loss, control the ghee topping (use a teaspoon rather than a tablespoon) and choose lean chicken broth for cooking. A controlled bowl runs 360–460 kcal.
Jareesh for Muscle Gain
Jareesh provides complex carbohydrates from crushed wheat for energy and recovery. The protein content is moderate (7g per 100g) — pair jareesh with a chicken or lamb side for complete muscle-building nutrition. The fibre content aids digestion and supports a healthy gut environment beneficial for long-term athletic performance.
Smart Comparison
Jareesh is lower in calories per bowl than kabsa or mandi and higher in dietary fibre than rice-based dishes. It is similar to harees in calorie density but has a coarser texture. Among Saudi traditional grain dishes, jareesh and harees are the two highest-fibre options, making them better choices for digestive health and satiety per calorie.
Portion Control Advice
A standard jareesh bowl is 300–350g. Unlike rice dishes, jareesh is quite filling due to its dense, wheat-based texture — one bowl is usually sufficient. The caramelised onion topping adds flavour; measure the ghee used rather than pouring freely.
Practical Eating Tips
Jareesh is traditionally eaten warm with a dollop of fresh yoghurt on the side — this adds protein and probiotics without significantly increasing calories. Avoid adding extra ghee at the table. Pair with a lean grilled chicken piece for a complete, high-protein meal.
Common Mistakes
Over-using ghee for the onion topping is the biggest calorie driver — each tablespoon adds 90–120 kcal. Eating a full bowl of jareesh plus a large rice dish at the same meal is a common over-eating pattern at Saudi gatherings where both may be served. Choose one as your main carbohydrate source.
Burn This Food — Activity Equivalents
A standard serving (~480 kcal) requires approximately:
| Activity | Approx. Duration |
|---|---|
| Brisk Walking | ~87 min |
| Jogging | ~53 min |
| Swimming | ~60 min |
| Cycling | ~69 min |
Burn times vary by body weight, fitness level and exercise intensity.
Health Considerations
Crushed wheat in jareesh retains more fibre and nutrients than refined white rice. The dietary fibre supports healthy blood sugar control and digestive regularity. People with celiac disease or wheat sensitivity cannot eat jareesh. The whole-grain nature of crushed wheat makes jareesh one of the more nutritionally complete traditional Saudi grain dishes.
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 Jareesh side-by-side with other Saudi foods.
Related Tools
FAQs
How many calories in jareesh?
A standard bowl of jareesh (350–400g) contains approximately 420–600 calories depending on ghee and broth used.
Is jareesh high in fibre?
Yes — jareesh is made from crushed wheat and contains significantly more dietary fibre than rice-based Saudi dishes, supporting digestive health and satiety.
What is jareesh made of?
Jareesh is crushed or cracked wheat cooked in meat or chicken broth until thick, then topped with ghee-caramelised onions and sometimes dried chilli.
Is jareesh good for weight loss?
Yes — it is more filling per calorie than rice dishes due to its high fibre content. A controlled bowl with minimal ghee runs 360–460 kcal.
Where is jareesh most popular in Saudi Arabia?
Jareesh is a Najd region staple, most popular in Riyadh and central Saudi Arabia.
📊 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.