Harissa Powder
Harissa powder is a dry North African chili blend of hot peppers, caraway, coriander, cumin, and garlic, rich in vitamin A carotenoids and iron and carrying capsaicin, carvone, and capsanthin.
Nutrition · per ~2 g serving · ≈ a pinch
- Vitamin A260.0 iu5% DV
- Vitamin E0.36 mg2% DV
- Vitamin B60.03 mg2% DV
- Vitamin K1.2 mcg1% DV
- Niacin0.16 mg1% DV
- Riboflavin0.01 mg<1% DV
- Vitamin C0.50 mg<1% DV
- Thiamin0.01 mg<1% DV
- Folate1.8 mcg<1% DV
- Manganese0.14 mg6% DV
- Iron0.34 mg2% DV
- Copper0.01 mg2% DV
- Magnesium4.0 mg<1% DV
- Potassium34.0 mg<1% DV
- Zinc0.08 mg<1% DV
- Calcium6.6 mg<1% DV
- Phosphorus6.0 mg<1% DV
- Selenium0.18 mcg<1% DV
- Sodium1.4 mg<1% DV
- Saturated Fat0.04 g
- Beta-carotene~0.10 mg
- Carotenoids~0.12 mg
- Capsaicin~1.0 mg
- Polyphenols~3.0 mg
Score · 97/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Manganese304% DV
- Vitamin E120% DV
- Iron94% DV
- Vitamin B688% DV
- Copper78% DV
Overview
Harissa powder is the dry form of Tunisia's signature chili paste, a fiery blend of ground hot red peppers cut with caraway, coriander, and cumin seeds, pungent garlic, and frequently a lift of dried mint. It seasons stews, roasted vegetables, grains, and grilled meats, and rehydrates easily into a paste with oil and water. Because its foundation is dried red chili, it carries a strong load of capsanthin and beta-carotene carotenoids, making it notably rich in vitamin A activity alongside the iron (~17 mg per 100 g), manganese, and high potassium (~1,700 mg) typical of seed-heavy spice blends, at about 320 kcal per 100 g. Its defining bioactive is capsaicin, the alkaloid responsible for its heat and for the thermogenic, circulatory, and appetite effects studied in chili research, while caraway contributes carvone and the cumin and coriander seeds add their own antioxidant polyphenols. As a seasoning used by the teaspoon, harissa's value lies in concentrated flavor and phytochemistry rather than bulk nutrition, but it is a particularly carotenoid- and capsaicin-rich way to bring heat and depth to a dish.
Health Benefits (3)
- Supports metabolism and thermogenesismoderateCapsaicin from the chili base activates TRPV1 receptors, modestly increasing energy expenditure and promoting satiety
- Delivers vitamin A carotenoidsmoderateDried red peppers are rich in capsanthin and beta-carotene, antioxidant carotenoids that support vision and immune function
- Provides antioxidant seed polyphenolslimitedCaraway carvone and cumin and coriander polyphenols scavenge free radicals and aid digestion
Food Pairings
- ·Rehydrate with olive oil because capsaicin and the pepper carotenoids are fat-soluble
- ·Pair with grains and legumes where the heat and spice lift mild bases
- ·Combine with citrus or yogurt to balance the heat while preserving the carotenoid load
Practical Tips
- ·Bloom in oil or mix into a paste to release the fat-soluble capsaicin and carotenoids
- ·Start with a small amount; the chili base can be intensely hot
- ·Store airtight away from light to protect the heat-sensitive carotenoid pigments
Optimal Timing
No circadian dependency; benefits from regular culinary use, though heat may bother some people late at night.
Negligible calories at culinary doses; compatible with fasting.
