Harissa
A flavorful, spicy chili paste packed with vibrant seasonings from North Africa.
What is a Harissa?
Harissa is a spicy chili paste originating from North African cuisine, particularly Tunisia. Traditionally made with red chili peppers, garlic, olive oil, and a mix of spices like coriander and caraway, harissa comes in various heat levels and flavor profiles depending on the region and recipe. It can be found in either paste form or powdered spice blend.
Harissa has a bold, smoky, and slightly tangy taste with a smooth, thick texture. It is versatile in culinary use, often added to soups, stews, marinades, and sauces or used as a condiment to enhance meat, vegetables, and grains.
Nutritionally, harissa is relatively low in calories but high in flavor. It provides healthy fats from the olive oil and antioxidants from the chili peppers, which also contain vitamin C, capsaicin, and carotenoids.
Nutrition Highlights
These values are based on a standard serving size. Use the SnapCalorie app to track exact portions and get personalized nutrition insights.
Smart Nutrition Tracking with SnapCalorie
Health Benefits of Harissas
Boosts Metabolism
Capsaicin in chili peppers can increase metabolic rate and promote fat oxidation, making harissa a spicy addition to support weight management goals.
- Rich in Capsaicin
- Rich in Vitamin C
Supports Immune Health
Rich in vitamin C and antioxidants, harissa helps bolster the immune system and fight inflammation.
- Rich in Vitamin C
- Rich in Antioxidants
Heart-Healthy Fats
With olive oil as a key ingredient, harissa delivers monounsaturated fats that can help reduce bad cholesterol and support cardiovascular health.
- Rich in Healthy Fats
- Rich in Vitamin E
Enhances Digestion
The combination of spices like cumin, coriander, and caraway may promote digestive health, easing bloating and supporting gut function.
- Rich in Capsaicin
- Rich in Spices
Diet Compatibility
Is Harissa suitable for your diet? Here's what you need to know:
Compare Harissa to Similar Foods
See how Harissa stacks up against other popular foods:
🍽️ How to Enjoy Harissas
Breakfast
Mix into scrambled eggs or drizzle over avocado toast
Tip: Adds a spicy kick to any breakfast dish
Lunch
Use as a sandwich spread or stir into hummus for dipping
Tip: Pairs well with roasted vegetables or flatbreads
Dinner
Incorporate into marinades for roasted chicken or fish
Tip: Balance spice with a creamy yogurt drizzle
Snack
Serve as a dip with pita chips or raw veggies
Tip: Dilute with olive oil or tahini for a smoother consistency
✅ The Bottom Line
Harissa is a nutrient-packed condiment that adds bold flavor and health benefits to a variety of meals. With healthy fats, antioxidants, and spices, it supports metabolism, immunity, and heart health.
Enjoy harissa as a versatile addition to marinades, dips, and soups. Use it sparingly for its potent flavor, and pair with creamy or cooling elements for balance.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability.
- USDA FoodData Central - Comprehensive nutrient composition data
- FDA Nutrition Facts Label - Daily value percentages and guidelines
- NIH Office of Dietary Supplements - Nutrient recommendations and health information
- Dietary Guidelines for Americans - Evidence-based nutritional guidance
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
