2 tablespoon (medium) of Hummus (30 g) has 50 calories. That works out to 166 calories per 100 g. It contains 4.3 g of carbs, 2.4 g of protein, 2.9 g of fat and 1.8 g of fiber. Its 0.1 mg of Copper covers 12% of the Daily Value. Its glycemic index is 6 (low), so it raises blood sugar slowly.

Hummus Nutrition Facts

Selected: 100 g

166

KCAL / 100G

Carbs

14.3g

· 5% DV

Protein

7.9g

· 16% DV

Fat

9.6g

· 12% DV

Fiber

· 21% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 33% · Protein 18% · Fat 49%

Hummus Vitamins & Minerals

Vitamins

Folate

57µg · 14% DV

0.14mg · 8% DV

0.08mg · 7% DV

Biotin

2.1µg · 7% DV

Minerals

Manganese

1mg · 43% DV

Phosphorus

168mg · 24% DV

Sodium

379mg · 16% DV

Iron

2mg · 11% DV

How Nutritious Is Hummus?

Nutrient density

High

68/ 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

High

65/ 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.

Hummus Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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

How to Burn Off Hummus

To burn the 166 calories in 100 g:

🚶

41min

Walking (5 km/h)

🏃

17min

Running (8 km/h)

🚴

23min

Cycling

🏊

19min

Swimming

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

Is 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 Hummus Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame yes

Which Diets Is Hummus Good For?

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

Hummus Fat Profile

SATURATED

1.4g

MONOUNSATURATED

3.7g

POLYUNSATURATED

3.8g

⚖️

Omega 6:3 ratio 30:1

Above the ideal 4:1 (30:1).

Compare Hummus

🧆vs🥣

Hummus vs Green Lentils (Boiled)50 kcal more per 100 g

→🧆vs🌱

Hummus vs Edamame45 kcal more per 100 g

→🧆vs🫘

Hummus vs White Beans39 kcal more per 100 g

→🧆vs🍲

Hummus vs Bean Stew with Meat46 kcal more per 100 g

→

Foods Similar to Hummus

🥣

Green Lentils (Boiled)

116 kcal

🌱

Edamame

121 kcal

🫘

White Beans

127 kcal

🍲

Bean Stew with Meat

120 kcal

🥣

Lentil Soup

75 kcal

🥜

Roasted Chickpeas

380 kcal

🥙

Lentil meatballs

145 kcal

🥙

Hummus

166 kcal

Frequently Asked Questions About Hummus

How many calories are in hummus?

Hummus contains 166 calories per 100 g. The same amount provides 7.9 g of protein, 14.3 g of carbohydrates, and 9.6 g of fat.

Is hummus suitable for a vegan and gluten-free diet?

Hummus is compatible with vegan, vegetarian, and gluten-free diets. However, it contains sesame and is not suitable for people with a sesame allergy.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026