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Source of plant protein and fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 tablespoon (medium) of Harras Plain Hummus (30 g) has 64 calories. That works out to 212 calories per 100 g. It contains 5.7 g of carbs, 2 g of protein, 3.3 g of fat and 0 g of fiber. Its 0.1 mg of Copper covers 11% of the Daily Value. Its glycemic index is 6 (low), so it raises blood sugar slowly.
Selected: 2 tablespoon (medium) · 30 g
64
KCAL / 30G
Carbs
5.7g
· 2% DV
Protein
2g
· 4% DV
Fat
3.3g
· 4% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 38% · Protein 13% · Fat 49%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 64 kcal | |
| Total fat | 3.3 g | 4% |
| Saturated fat | 0.39 g | 2% |
| Trans fat | 0 g | |
| Sodium | 129 mg | 6% |
| Total carbohydrate | 5.7 g | 2% |
| Fiber | 0 g | 0% |
| Protein | 2 g | 4% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 64 kcal |
| 1 tablespoon (small) | 15 g | 32 kcal |
| 3 tablespoon (large) | 45 g | 95 kcal |
| 4 tablespoon (extra large) | 60 g | 127 kcal |
| 0.25 cup (quarter) | 60 g | 127 kcal |
| 100 g | 100 g | 212 kcal |
| ½ cup (half) | 120 g | 254 kcal |
| 1 pack (whole) | 200 g | 424 kcal |
| 1 cup (whole) | 240 g | 509 kcal |
Calculated from 212 calories per 100 g.
Harras Plain Hummus is ready to eat and works as a dip or spread. Stir it before serving, then pair it with pita, crackers, or sliced vegetables; olive oil or paprika can add a simple finishing touch.
Hummus is typically made with chickpeas and tahini, often with lemon and seasonings, but recipes vary. For the exact ingredients in Harras Plain Hummus, use the ingredient list printed on its package.
Keep Harras Plain Hummus covered in the refrigerator after opening, and use a clean utensil each time you serve it. Follow the package’s storage instructions and date rather than leaving the tub at room temperature.
Yes, you can freeze Harras Plain Hummus, though thawing may make its texture less smooth or cause some separation. Thaw it in the refrigerator and stir thoroughly before serving.
Harras Plain Hummus can fit into a balanced meal and provides plant protein. Serve it with vegetables or whole-grain bread for a filling snack; its nutritional contribution depends on the portion you use.
Yes, Harras Plain Hummus is ready to eat straight from the package, so it does not need cooking. You can serve it chilled or let it sit briefly for a less-cold texture.
A little oil or liquid on Harras Plain Hummus can result from natural separation. Stir it back in before eating; discard the hummus if you notice mold, an unusual smell, or an unexpected change in color.
Yes, Harras Plain Hummus is a classic accompaniment to falafel. Spread it in a pita or serve it alongside falafel with chopped vegetables, making a simple dip into part of a fuller meal.
Add a little lemon juice, olive oil, paprika, or chopped herbs to Harras Plain Hummus just before serving. Start with a small amount and taste as you go so the additions complement rather than overpower its chickpea flavor.
Yes, Harras Plain Hummus can be stirred into a grain bowl, spread inside a wrap, or used to thicken a sauce. Add it near the end of cooking and warm gently, since prolonged high heat can change its texture.
Vitamins
B1
0.05mg · 4% DV
B6
0.06mg · 4% DV
Folate
14.1µg · 4% DV
Vitamin E
0.39mg · 3% DV
Minerals
Copper
0.1mg · 11% DV
Manganese
0.19mg · 8% DV
Sodium
129mg · 6% DV
Phosphorus
33mg · 5% DV
Potassium ⭐
68mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 64 calories in 2 tablespoon (medium) (30 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Harras Plain Hummus is a ready-to-eat chickpea spread. Hummus is typically made by blending chickpeas with tahini, lemon and seasonings, and this plain version can be dressed up to taste. It has roots in the eastern Mediterranean and is now a familiar dip and sandwich spread in many places.
Its texture is smooth and creamy, with a savoury, gently tangy sesame flavour. Serve it with flatbread, crisp vegetables or as part of a mezze-style spread; it also works well in wraps. Chickpeas and tahini contribute plant protein, while the spread is fairly rich in fat. For a lighter snack, use a modest scoop and pair it with plenty of raw vegetables.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Low
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.39g
MONOUNSATURATED
1.02g
POLYUNSATURATED
1.17g
Omega 6:3 ratio 56.5:1
Above the ideal 4:1 (56.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.