Harees
Also known as: harissa (Gulf)
Fine to eat — keep the portion small and pair with protein or vegetables.
Wheat and meat porridge — filling; skip extra ghee.
Portion guide
1 cup (about 250 g)
Educational guidance only — not a personal diet prescription. Content is medically reviewed and based on recognised clinical guidelines — see references. If you have feedback or a suggestion to improve this website, .
Nutrition per 1 cup
| Calories | 300 kcal |
|---|---|
| Total carbohydrates | 35 g |
| Protein | 18 g |
| Fat | 9.5 g |
| Fibre | 4 g |
No reliable GI value published for this food.
Better ways to cook it
- Choose whole-grain versions
- Add vegetables and a protein
Practical advice
- Keep the portion small
- Eat it with vegetables and protein
Detailed clinical explanation
Contains a meaningful carbohydrate load; portion size, cooking method and food pairing determine the glucose response.
Scientific references
- Estimated from a standard home recipe using USDA FoodData Central ingredient values; to be verified.
- American Diabetes Association. Standards of Care in Diabetes — Facilitating Positive Health Behaviors (nutrition therapy).
Last medically reviewed: 3 November 2026
Related foods
Bulgur wheat
burghul, daliya
Whole grain with a lower GI than rice.
Portion: ½ cup cooked (about 91 g)
Freekeh
frikeh
Roasted green wheat — high in fibre.
Portion: ½ cup cooked (about 80 g)
Quinoa
kinwa
Higher-protein grain alternative.
Portion: ½ cup cooked (about 90 g)
Educational information only — your own targets depend on your medicines and health. Compare with another food