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How Many Calories in Harees (wheat & meat porridge)?

Harees (wheat & meat porridge) contains 135 kcal per 100g, with 8.0g of protein, 18.0g of carbohydrates, and 3.5g of fat. A good source of protein, with 8.0g per 100g.

  • Contains: Gluten
  • Dietary: Halal
  • Key Micronutrients (per 100g): Iron 3.44mg, Calcium 54.0mg, Vitamin C 0.0mg
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Nutritional Overview

Harees (wheat & meat porridge) is a prepared or takeaway food designed for convenience. Per 100g serving, it provides 135 kcal of energy, 8.0g of protein, 18.0g of carbohydrates, and 3.5g of fat.

It is a good source of protein, providing 8.0g per 100g (around 24% of its energy), approximately 16% of the UK Reference Nutrient Intake of 50g per day. Under UK/EU nutrition-claim rules, that meets the "high protein" threshold of at least 20% of energy from protein. Protein plays a key role in muscle repair, immune function, and keeping you feeling full for longer.

With only 0.5g of sugar per 100g, it meets the UK/EU "low sugar" nutrition-claim threshold. This makes it a suitable choice for those reducing their sugar intake as part of a balanced diet.

This food is a useful source of iron, providing 3.4mg per 100g. The UK recommended intake is 8.7mg for men and 14.8mg for women per day. Iron is essential for producing haemoglobin, which carries oxygen in the blood. Low iron intake is the most common nutritional deficiency in the UK.

Harees (wheat & meat porridge) is suitable for halal diets, making it a versatile choice for households with mixed dietary requirements. Every 100g of Harees (wheat & meat porridge) adds 135 kcal to your day. Our menu calorie calculator keeps that running total accurate as you go.

Frequently Asked Questions

How many calories are in Harees (wheat & meat porridge)?

Harees (wheat & meat porridge) contains 135 kcal per 100g, which is approximately 7% of the recommended daily intake of 2,000 kcal for an average adult.

Is Harees (wheat & meat porridge) high in protein?

Yes, Harees (wheat & meat porridge) provides 8.0g of protein per 100g (around 24% of its energy), meeting the UK/EU "high protein" nutrition-claim threshold of at least 20% of energy from protein. The UK Reference Nutrient Intake for protein is around 50g per day for adults. A 100g serving of Harees (wheat & meat porridge) provides 16% of this.

Is Harees (wheat & meat porridge) low in sugar?

Yes, Harees (wheat & meat porridge) has only 0.5g of sugar per 100g, meeting the UK/EU "low sugar" nutrition-claim threshold.

Does Harees (wheat & meat porridge) contain any allergens?

Yes, Harees (wheat & meat porridge) contains the following allergens: gluten. Under UK food labelling regulations, these must be clearly declared. Always check the product label if you have food allergies or intolerances.

Is Harees (wheat & meat porridge) a good source of iron?

Harees (wheat & meat porridge) contains 3.44mg of iron per 100g. The UK recommended daily intake is 8.7mg for men and 14.8mg for women. Iron is essential for red blood cell production and preventing anaemia.

Sources & References

  1. British Nutrition Foundation — UK nutrition science and education
  2. McCance & Widdowson's Composition of Foods — UK food composition tables
  3. USDA FoodData Central — US Department of Agriculture food composition database
  4. NHS Eat Well — UK National Health Service dietary guidance
  5. European Food Safety Authority (EFSA) — European dietary reference values and food safety science
  6. Harvard T.H. Chan School of Public Health — The Nutrition Source — evidence-based nutrition research and dietary guidance
  7. Scientific Advisory Committee on Nutrition (SACN) — UK government dietary recommendations and nutrient reference values

Nutritional values are per 100g unless otherwise stated and are provided for general information only. Not a substitute for professional dietary or medical advice. If you have a health condition, allergy, or are pregnant, consult a qualified healthcare professional. Values may vary depending on brand, preparation method, and serving size.

Lower Calorie Alternatives

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