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Hokkaido pumpkin hummus Calories
Creamy dip with fiber and plant protein
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Hokkaido pumpkin hummus (30 g) has 50 calories. That works out to 166 calories per 100 g. It contains 5.4 g of carbs, 1.6 g of protein, 2.6 g of fat and 1.4 g of fiber. Its 0.1 mg of Copper covers 9% of the Daily Value. Its glycemic index is 28 (low), so it raises blood sugar slowly.
Hokkaido pumpkin hummus Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
50
KCAL / 30G
Carbs
5.4g
· 2% DV
Protein
1.6g
· 3% DV
Fat
2.6g
· 3% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 42% · Protein 12% · Fat 46%
Hokkaido pumpkin hummus nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 50 kcal | |
| Total fat | 2.6 g | 3% |
| Saturated fat | 0.34 g | 2% |
| Trans fat | 0 g | |
| Sodium | 74 mg | 3% |
| Total carbohydrate | 5.4 g | 2% |
| Fiber | 1.4 g | 5% |
| Protein | 1.6 g | 3% |
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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How Many Calories in 2 Tablespoons of Hokkaido pumpkin hummus?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 50 kcal |
| 1 tablespoon (small) | 15 g | 25 kcal |
| 1 ounce (medium) | 28 g | 46 kcal |
| 3 tablespoon (large) | 45 g | 75 kcal |
| 1 serving (medium) | 60 g | 100 kcal |
| 100 g | 100 g | 166 kcal |
| 1 serving (large) | 100 g | 166 kcal |
| 1 cup (medium) | 120 g | 199 kcal |
Calculated from 166 calories per 100 g.
Frequently Asked Questions About Hokkaido pumpkin hummus
How do you make Hokkaido pumpkin hummus?
Blend cooked Hokkaido pumpkin with chickpeas, tahini, lemon juice, garlic and olive oil until smooth. Roasting the pumpkin first gives the hummus a deeper, sweeter flavor; add a little water if needed to loosen the mixture.
What ingredients go into Hokkaido pumpkin hummus?
Hokkaido pumpkin hummus is typically made with cooked Hokkaido pumpkin, chickpeas, tahini, lemon juice, garlic and olive oil. Cumin, paprika or black pepper can add extra flavor, while a splash of water helps adjust the consistency.
Does Hokkaido pumpkin hummus taste like regular hummus?
Hokkaido pumpkin hummus still has the familiar chickpea-and-tahini base, but it tastes sweeter and more earthy than classic hummus. The pumpkin also gives it a brighter orange color and can make the dip softer and creamier.
Should you roast or boil pumpkin for Hokkaido pumpkin hummus?
Roasting the pumpkin usually gives Hokkaido pumpkin hummus a richer, sweeter flavor because its moisture cooks off and its edges can brown. Boiling works too, but drain the pumpkin well so the dip does not become watery.
Can you make Hokkaido pumpkin hummus without chickpeas?
Yes, you can leave out the chickpeas, but the result will be more like a pumpkin dip than traditional hummus. For a hummus-like texture and flavor, keep at least some chickpeas and blend them thoroughly with the cooked pumpkin.
Do you need to peel Hokkaido pumpkin for hummus?
No, Hokkaido pumpkin skin is edible and softens when cooked, so you can blend it into the hummus. For a smoother texture, peel the pumpkin after cooking; if keeping the skin on, wash it well before preparation.
What do you serve with Hokkaido pumpkin hummus?
Serve Hokkaido pumpkin hummus with pita, flatbread, crackers or fresh vegetable sticks. It also works as a sandwich spread or part of a mezze plate; a drizzle of olive oil and a pinch of paprika make a simple topping.
Can you make Hokkaido pumpkin hummus ahead of time?
Yes, you can make Hokkaido pumpkin hummus ahead and keep it covered in the refrigerator. The flavors meld as it rests; stir before serving, and add a small splash of water or olive oil if it has thickened.
How long does Hokkaido pumpkin hummus last in the fridge?
Hokkaido pumpkin hummus keeps for about 3–4 days in a clean, airtight container in the refrigerator. Take out only the amount you plan to serve, and discard any dip that has been left at room temperature for an extended time.
Can you freeze Hokkaido pumpkin hummus?
Yes, Hokkaido pumpkin hummus can be frozen in an airtight container, though it may separate or become less smooth after thawing. Defrost it in the refrigerator and stir well before serving; a little water or olive oil can help restore its texture.
Hokkaido pumpkin hummus Vitamins & Minerals
Vitamins
Vitamin A
75µg · 8% DV
Folate
16.2µg · 4% DV
B6
0.05mg · 3% DV
B1
0.04mg · 3% DV
Minerals
Copper
0.08mg · 9% DV
Manganese
0.14mg · 6% DV
Phosphorus
34mg · 5% DV
Sodium
74mg · 3% DV
Potassium ⭐
83mg · 2% DV
Hokkaido pumpkin hummus Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Hokkaido pumpkin hummus
To burn the 50 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.
What is Hokkaido pumpkin hummus?
Hokkaido pumpkin hummus is a variation on hummus, blending chickpeas with cooked Hokkaido squash, tahini, lemon, garlic and olive oil. Hummus has deep roots in Levantine cooking, while the squash gives this version a gentle sweetness and a vivid, warm colour.
It is smooth and creamy, with the chickpeas’ earthy, nutty flavour balanced by the squash. Serve it as a dip with warm flatbread or crisp vegetables, or add a spoonful to a grain bowl or sandwich. It offers fibre alongside plant protein; a 100 g serving has 4.8 g of fibre. For a lighter snack, pair it with cucumber, carrots or peppers rather than relying only on bread.
How Nutritious Is Hokkaido pumpkin hummus?
Nutrient density
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.
Satiety score
Medium
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.
Is Hokkaido pumpkin hummus Processed?
NOVA 2
Minimally 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.
Does Hokkaido pumpkin hummus Contain Allergens?
Contains these allergens:
Which Diets Is Hokkaido pumpkin hummus Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Hokkaido pumpkin hummus Fat Profile
SATURATED
0.34g
MONOUNSATURATED
1.1g
POLYUNSATURATED
0.81g
Omega 6:3 ratio 40:1
Above the ideal 4:1 (40:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.