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Small canapé topped with hummus; provides fiber and plant-based fats.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 piece (medium) of Hummus canape (40 g) has 102 calories. That works out to 255 calories per 100 g. It contains 11.4 g of carbs, 2.9 g of protein, 5 g of fat and 2 g of fiber. Its 0.1 mg of Copper covers 8% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Selected: 2 piece (medium) · 40 g
102
KCAL / 40G
Carbs
11.4g
· 4% DV
Protein
2.9g
· 6% DV
Fat
5g
· 6% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 45% · Protein 11% · Fat 44%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 102 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 0.68 g | 3% |
| Trans fat | 0 g | |
| Sodium | 144 mg | 6% |
| Total carbohydrate | 11.4 g | 4% |
| Fiber | 2 g | 7% |
| Protein | 2.9 g | 6% |
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 piece (medium) | 40 g | 102 kcal |
| 1 piece (mini) | 12 g | 31 kcal |
| 1 piece (small) | 20 g | 51 kcal |
| 1 serving (medium) | 60 g | 153 kcal |
| 4 piece (large) | 80 g | 204 kcal |
| 100 g | 100 g | 255 kcal |
| 1 serving (large) | 100 g | 255 kcal |
| 6 piece (extra large) | 120 g | 306 kcal |
Calculated from 255 calories per 100 g.
A hummus canape is made by spreading hummus on small pieces of bread or crackers. Add a simple garnish such as an olive, parsley, or roasted pepper just before serving so the base stays crisp.
Olives, roasted red pepper, cucumber, parsley, and a pinch of sumac all work well on a hummus canape. Use small pieces that sit securely on the spread and are easy to eat in one bite.
A hummus canape works well on baguette slices, toasted bread, or sturdy crackers. Toast bread lightly and let it cool before adding hummus; warm bread can make the topping loosen and the base soften.
You can prepare the hummus and toppings ahead, but assemble hummus canapes close to serving time. Hummus gradually transfers moisture to bread, so assembled canapes lose their crisp texture if left standing.
To keep a hummus canape from getting soggy, lightly toast the bread and spread on the hummus shortly before serving. Avoid watery toppings, or pat them dry before placing them on the canape.
Hummus canapes are usually served cold or at room temperature, rather than hot. If you toast the bread, let it cool before adding the hummus so the topping keeps its texture.
Serve hummus canapes with olives, fresh vegetable sticks, or other small appetizers. They also fit well on a party platter alongside dips and salads, where guests can pick them up easily.
Store assembled hummus canapes covered in the refrigerator and aim to eat them the same day, since the bread softens over time. For better texture, refrigerate the hummus and bread separately and assemble later.
Yes, you can make hummus canapes on cucumber rounds, endive leaves, or firm roasted vegetable slices instead of bread. Choose a dry, sturdy base that can hold the hummus and toppings without bending.
There is no single established origin for the hummus canape. Canapés are small topped bites associated with French-style entertaining, while hummus is a chickpea dip with a long history across the Middle East and nearby regions.
Vitamins
Folate
19.2µg · 5% DV
B1
0.05mg · 4% DV
B6
0.06mg · 4% DV
Vitamin E
0.44mg · 3% DV
Minerals
Copper
0.07mg · 8% DV
Manganese
0.17mg · 7% DV
Phosphorus
47mg · 7% DV
Sodium
144mg · 6% DV
Potassium ⭐
74mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 102 calories in 2 piece (medium) (40 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.
A hummus canape is a small slice of bread or a crisp base topped with hummus, usually made from chickpeas, tahini and lemon. Hummus is a familiar staple across the Middle East and eastern Mediterranean, while the canapé format makes it easy to serve as a party bite.
The creamy, gently earthy topping contrasts with a crisp base. Serve it as an appetiser, alongside other mezze, or as a light snack; it also fits naturally on a brunch or tea-time spread. Chickpeas contribute fibre, while tahini provides plant-based fats, so a couple can be satisfying without being a full meal. For a lighter version, use a thin wholegrain base and finish with cucumber or roasted vegetables.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
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.
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
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.68g
MONOUNSATURATED
2.04g
POLYUNSATURATED
1.48g
Omega 6:3 ratio 45.3:1
Above the ideal 4:1 (45.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.