Middle Eastern Harissa Stew
Packaged product Beans and Legumes BOL
Middle Eastern Harissa Stew contains 79 kcal per 100 g. A serving, 1 pot, 450 g (450 g) provides about 356 kcal.
Roughly 50% of its calories come from carbohydrates, with 26% from protein and 24% from fat (estimated with general energy factors).
That is less energy than the typical item in beans and legumes on FoodFactly, where the median is 151 kcal per 100 g across 54 products.
100 g provides 19% of the Daily Value for selenium, 17% of the Daily Value for copper and 15% of the Daily Value for manganese.
The values are as declared on the product label and entered by Open Food Facts contributors.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories L | 79.1 kcal | |
| Total fat L | 1.8 g | 2% |
| Saturated fat L | 0.11 g | 0.6% |
| Cholesterol L | 0 mg | 0% |
| Sodium L | 152 mg | 7% |
| Total carbohydrates L | 8.5 g | 3% |
| Dietary fiber L | 5.5 g | 20% |
| Total sugars L | 1.1 g | |
| Added sugars L | 0 g | 0% |
| Protein L | 4.4 g | 9% |
| Vitamin A L | 0 µg | 0% |
| Vitamin C L | 2.3 mg | 3% |
| Vitamin D L | 0.005 µg | 0% |
| Vitamin E L | 0.61 mg | 4% |
| Thiamin (B1) L | 0.035 mg | 3% |
| Riboflavin (B2) L | 0.021 mg | 2% |
| Niacin (B3) L | 0.29 mg | 2% |
| Pantothenic acid (B5) L | 0.23 mg | 5% |
| Vitamin B6 L | 0.17 mg | 10% |
| Folate (B9) L | 21.6 µg | 5% |
| Vitamin B12 L | 0 µg | 0% |
| Calcium L | 27.3 mg | 2% |
| Iron L | 0.91 mg | 5% |
| Magnesium L | 20.3 mg | 5% |
| Phosphorus L | 57.1 mg | 5% |
| Potassium L | 184 mg | 4% |
| Zinc L | 0.58 mg | 5% |
| Copper L | 0.15 mg | 17% |
| Manganese L | 0.35 mg | 15% |
| Selenium L | 10.4 µg | 19% |
| Iodine L | 4.2 µg | 3% |
| Chloride L | 84.7 mg | 4% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 26%
- Carbohydrates 50%
- Fat 24%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein4.4 gin the lowest quarter of beans and legumes (median 6.9 g)
- Fiber5.5 gin the top quarter of beans and legumes (median 4.4 g)
- Sugars1.1 gbelow the median for beans and legumes (median 1.4 g)
- Fat1.8 gin the lowest quarter of beans and legumes (median 7 g)
- Saturated fat0.11 gin the lowest quarter of beans and legumes (median 0.95 g)
- Sodium152 mgin the lowest quarter of beans and legumes (median 320 mg)
- Protein per 100 kcal5.6 gprotein density, useful for comparing foods with different calorie levels
- Water87.1 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat L | 0.24 g |
|---|---|
| Polyunsaturated fat L | 0.45 g |
Sugars and starch (1)
| Starch L | 7 g |
|---|
Individual fatty acids (4)
| EPA (omega-3, 20:5 n-3) L | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) L | 0.001 g |
| ALA (omega-3, 18:3 n-3) L | 0.02 g |
| Linoleic acid (omega-6, 18:2) L | 0.43 g |
Carotenoids (1)
| Beta-carotene L | 210 µg |
|---|
Other components (2)
| Water L | 87.1 g |
|---|---|
| Alcohol L | 0 g |
Product details
- Brand
- BOL
- Barcode
- 5060430292715
- Label serving
- 1 pot (450 g)
- Category
- Lentil salads
- Nutri-Score
- A as computed by Open Food Facts
- NOVA group
- 4 processing level (1 to 4), as classified by Open Food Facts
Ingredients
Water, Chickpeas, Cannellini Beans, Tomato Paste (4%), Red Lentils, Potato, White Onion, Tomatoes (Tomatoes, Acidity Regulator: Citric Acid) (2%), Harissa Paste (Red Peppers, Water, Spice Mix (Paprika, Garlic, Cayenne, Cumin), Salt, Sunflower oil, Rapeseed Oil, Grape Vinegar, Chilli) (2%), Rice, Spinach, Garlic, Cornflour, Brown Sugar, Ginger, Lemon Juice, Parsley, Balsamic Vinegar, Salt, Coriander, Paprika Extract, Black Pepper.
As listed on the package and transcribed by Open Food Facts contributors. Always check the package for allergens.
Ingredient guides: ChickpeasTomatoPotatoOnionRiceGarlicSugarVinegarSaltSunflower oil
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|---|---|---|---|---|
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Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in Middle Eastern Harissa Stew?
100 g of Middle Eastern Harissa Stew has 79 kcal. Serving, 1 pot, 450 g (450 g): about 356 kcal.
How much protein is in Middle Eastern Harissa Stew?
Middle Eastern Harissa Stew contains 4.4 g of protein per 100 g (9% of the 50 g Daily Value), or 20 g in serving, 1 pot, 450 g (450 g). About 26% of its calories come from protein. Compared with other beans and legumes, that is in the lowest quarter (median 6.9 g).
How many carbs are in Middle Eastern Harissa Stew?
Middle Eastern Harissa Stew has 8.5 g of total carbohydrates per 100 g, including 5.5 g of fiber and 1.1 g of sugars. Label conventions differ: in the EU and some other regions carbohydrates are declared without fiber.
How much fat is in Middle Eastern Harissa Stew?
Middle Eastern Harissa Stew contains 1.8 g of fat per 100 g, of which 0.11 g is saturated (0.6% of the Daily Value).
What vitamins and minerals does Middle Eastern Harissa Stew contain?
Per 100 g, the most notable amounts relative to the Daily Value are selenium (19% DV), copper (17% DV) and manganese (15% DV). The full list is in the vitamins and minerals table above.
How much sodium is in Middle Eastern Harissa Stew?
100 g contains 152 mg of sodium, 7% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From Open Food Facts, record dated September 9, 2026. FoodFactly last checked it on November 8, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- Open Food Facts, record 5060430292715. License: ODbL 1.0 (Open Food Facts). Source record dated September 9, 2026. Imported November 8, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
Product data from Open Food Facts, made available under the Open Database License. Values are as declared on the label; labels can change over time, so check the package you have.
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.