Hummus
Blended chickpeas and tahini — the easiest way to make raw vegetables into a real snack.
Nutrition per 100 g
Standardised to 100 g of hummus for fair comparison. Typical serving: 2 tbsp (30 g) — 52 kcal per 30 g serving.
| Nutrient | Per 100 g | Per serving (30 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 173 kcal | 52 kcal | 100 kcal |
| Protein | 5 g | 1.5 g | 2.9 g |
| Carbohydrate | 13.3 g | 4 g | 7.7 g |
| Fat | 11 g | 3.3 g | 6.3 g |
| Fibre | 4.3 g | 1.3 g | 2.5 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of hummus, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (30 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 7.9 mg | 2.4 mg | 9% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.75 mg | 0.23 mg | 5% |
| Vitamin K | 3 µg | 0.9 µg | 3% |
| Thiamin | 0.089 mg | 0.027 mg | 7% |
| Riboflavin | 0.052 mg | 0.016 mg | 4% |
| Niacin | 0.4 mg | 0.12 mg | 3% |
| Vitamin B6 | 0.4 mg | 0.12 mg | 24% |
| Folate | 59 µg | 17.7 µg | 15% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.29 mg | 0.087 mg | 6% |
| Choline | 27.8 mg | 8.3 mg | 5% |
| Minerals | |||
| Calcium | 49 mg | 14.7 mg | 4% |
| Iron | 1.6 mg | 0.48 mg | 9% |
| Magnesium | 29 mg | 8.7 mg | 7% |
| Phosphorus | 110 mg | 33 mg | 9% |
| Potassium | 173 mg | 51.9 mg | 4% |
| Sodium | 242 mg | 72.6 mg | 11% |
| Zinc | 1.1 mg | 0.33 mg | 10% |
| Selenium | 2.4 µg | 0.72 µg | 4% |
| Copper | 0.22 mg | 0.066 mg | 24% |
| Manganese | 0.57 mg | 0.17 mg | 25% |
Source: USDA FoodData Central — Hummus, home prepared
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat hummus?
- Turns carrot and pepper sticks into a snack people actually finish.
- Combines legume fibre with unsaturated fat from tahini and olive oil.
- Homemade costs a fraction of shop-bought.
How to include it
- Blend tinned chickpeas with tahini, lemon, garlic and iced water.
- Spread thickly on toast and top with a fried egg.
- Thin with water into a dressing for grain bowls.
Things to consider
- Shop-bought versions vary widely in oil, salt and chickpea content.
- The serving is two tablespoons — most people eat several.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Chickpeas, cooked
A cheap pulse delivering 14 g protein and 12 g fibre per cooked cup, plus folate and iron.
- kcal
- 164
- protein
- 8.8 g
- fibre
- 7.6 g
per 100 g · Typical serving: 1 cup cooked (164 g)
Tahini
Ground sesame paste with notable calcium, copper and a savoury depth few foods match.
- kcal
- 593
- protein
- 17 g
- fibre
- 9.7 g
per 100 g · Typical serving: 2 tbsp (30 g)
Carrots, raw
The most reliable everyday source of beta-carotene, absorbed better with a little fat.
- kcal
- 41
- protein
- 0.9 g
- fibre
- 2.8 g
per 100 g · Typical serving: 1 cup chopped, raw (128 g)
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