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Small pieces of bread are topped with a thick, pale beige hummus spread, its surface softly ridged, and garnished with a few green herb leaves and a light sprinkle of red spice, arranged neatly on a serving plate.
🌿High Fiber

Hummus canape Calories

Small canapé topped with hummus; provides fiber and plant-based fats.

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

255kcal

GI

52medium

POTASSIUM · 100 G

185mg

FIBER · 100 G

5.1g

Quick answer

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.

Hummus canape Nutrition Facts

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%

Hummus canape nutrition facts table · 2 piece (medium) (40 g)

NutrientAmount% DV
Calories102 kcal
Total fat5 g6%
Saturated fat0.68 g3%
Trans fat0 g
Sodium144 mg6%
Total carbohydrate11.4 g4%
Fiber2 g7%
Protein2.9 g6%

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 Pieces of Hummus canape?

ServingAmountCalories
2 piece (medium)40 g102 kcal
1 piece (mini)12 g31 kcal
1 piece (small)20 g51 kcal
1 serving (medium)60 g153 kcal
4 piece (large)80 g204 kcal
100 g100 g255 kcal
1 serving (large)100 g255 kcal
6 piece (extra large)120 g306 kcal

Calculated from 255 calories per 100 g.

Frequently Asked Questions About Hummus canape

How do you make a hummus canape?

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.

What toppings go well on a hummus canape?

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.

What bread is best for a hummus canape?

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.

Can you make hummus canapes ahead of time?

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.

How do you keep a hummus canape from getting soggy?

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.

Are hummus canapes served hot or cold?

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.

What should you serve with hummus canapes?

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.

How long do hummus canapes keep in the fridge?

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.

Can hummus canapes be made without bread?

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.

Where did the hummus canape originate?

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.

Hummus canape Vitamins & Minerals

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

Hummus canape Glycemic Index

GLYCEMIC INDEX

52
Medium
0 Low5570100

GLYCEMIC LOAD

5.6
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Hummus canape

To burn the 102 calories in 2 piece (medium) (40 g):

🚶

25min

Walking (5 km/h)

🏃

10min

Running (8 km/h)

🚴

14min

Cycling

🏊

12min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Hummus canape?

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.

How Nutritious Is Hummus canape?

Nutrient density

Medium

54/ 100

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

51/ 100

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 Hummus canape Processed?

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.

Does Hummus canape Contain Allergens?

Contains these allergens:

Gluten yes
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame yes

Which Diets Is Hummus canape Good For?

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

Hummus canape Fat Profile

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.