Harissa paste has 85 kcal and 620 mg sodium per 100 g. A UNESCO-recognised Tunisian condiment, its capsaicin may modestly increase energy expenditure (Zsiborás et al., Crit Rev Food Sci Nutr 2018). A teaspoon (5 g) adds just 4 calories. The heat self-limits portions, making it tracking-friendly.
How should I track Harissa paste?
Harissa paste is a good source of fiber. Small amounts of Harissa paste add up faster than most people realize. A systematic review (Whitton et al., Adv Nutr 2022) found that condiments are among the most frequently omitted items in food logs — skipped 1–80% of the time. A tablespoon of mayo or dressing can add 50–100 calories, and most people use two or three tablespoons without measuring. The fix is simple: keep a teaspoon or scale near your plate and measure once. Sauces and dressings are often the hidden reason a "healthy" salad ends up at 600+ calories.