KETO VERDICTYES
Harissa is excellent for keto when used as a condiment. With ~1.5g net carbs per 100g and bold, complex heat, a typical 1–2 tsp serving adds huge flavor for negligible carbs.
Is Harissa Keto?
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Harissa is excellent for keto when used as a condiment. With ~1.5g net carbs per 100g and bold, complex heat, a typical 1–2 tsp serving adds huge flavor for negligible carbs.
- Net carbs (100g)1.5g
- Protein (100g)0.5g
- Fat (100g)5g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100g (raw)
Net Carbs
1.5g
Total Carbs
3g
Fiber
1.5g
Protein
0.5g
Fat
5g
Calories
60
Source: USDA FoodData Central
WHY IT'S KETO-FRIENDLY
- Very low net carbs: ~1.5g per 100g; typical servings contribute <0.5g net
- Fiber from chilies/spices further blunts carb impact
- Spices (cumin, coriander, caraway) deliver flavor without added sugars
- Small amounts transform dishes—easy to stay within macros
- Oil-based paste pairs naturally with keto fats and proteins
- Versatile across eggs, meats, roasted veg, and dressings
HEALTH BENEFITS
- Chili peppers provide capsaicin with thermogenic and anti-inflammatory properties
- Spice blend adds polyphenol antioxidants
- Cumin may support healthy digestion and glycemic control
- Garlic contributes organosulfur compounds for heart and immune support
- Minimal calories per serving helps flavor meals without calorie overload
- Can encourage higher veggie intake by boosting taste
PREPARATION SUGGESTIONS
BASIC USAGE
Stir 1–2 tsp into cooked dishes or whisk into dressings for smoky heat.
FLAVOR ENHANCEMENT
Blend with olive-oil and lemon for a quick drizzle over grilled meats or veg.
MARINADE BASE
Combine with olive-oil, vinegar-apple-cider, garlic, and herbs; marinate chicken-thighs or lamb-chops.
DIPPING SAUCE
Mix with mayonnaise or greek-yogurt-full-fat for a creamy, keto-friendly dip.
SEASONING AGENT
Add a spoonful to soups, stews, or cauliflower-rice for depth and warmth.
FINISHING TOUCH
Dot onto roasted eggplant or zucchini before serving for a spicy finish.