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Plant protein and fiber from chickpeas and tahini
In season: Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 tablespoon (medium) of Orange hummus (30 g) has 57 calories. That works out to 191 calories per 100 g. It contains 5.6 g of carbs, 2.1 g of protein, 3.1 g of fat and 1.5 g of fiber. Its 0.1 mg of Copper covers 13% of the Daily Value. Its glycemic index is 28 (low), so it raises blood sugar slowly.
Selected: 2 tablespoon (medium) · 30 g
57
KCAL / 30G
Carbs
5.6g
· 2% DV
Protein
2.1g
· 4% DV
Fat
3.1g
· 4% DV
Fiber
1.5g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 38% · Protein 14% · Fat 48%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 57 kcal | |
| Total fat | 3.1 g | 4% |
| Saturated fat | 0.43 g | 2% |
| Trans fat | 0 g | |
| Sodium | 95 mg | 4% |
| Total carbohydrate | 5.6 g | 2% |
| Fiber | 1.5 g | 5% |
| Protein | 2.1 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 | 57 kcal |
| 1 tablespoon (small) | 15 g | 29 kcal |
| 3 tablespoon (large) | 45 g | 86 kcal |
| 1 serving (medium) | 50 g | 96 kcal |
| 0.25 cup (quarter) | 60 g | 115 kcal |
| 100 g | 100 g | 191 kcal |
| ½ cup (half) | 120 g | 229 kcal |
| 1 cup (whole) | 240 g | 458 kcal |
Calculated from 191 calories per 100 g.
Orange hummus is a chickpea-and-tahini hummus flavored with orange, usually through juice, zest, or both. Garlic, lemon, olive oil, and seasonings may also be included, so the orange flavor ranges from subtle to pronounced depending on the recipe.
For creamy Orange hummus, blend the chickpeas and tahini thoroughly before adding orange juice gradually. A little cold water can loosen the mixture without making the citrus flavor stronger. Scrape down the bowl and blend again until no chickpea pieces remain.
Orange hummus is usually savory, not a dessert dip. Chickpeas, tahini, garlic, and lemon give it the familiar hummus character, while orange adds a fresh, lightly fruity note. A recipe with extra juice or sweetener may taste noticeably sweeter.
Yes, canned chickpeas work well in Orange hummus. Drain and rinse them first to remove the canning liquid’s salty taste, then blend as usual. For a smoother dip, remove loose chickpea skins or warm the chickpeas briefly before blending.
Orange hummus can use either, but zest gives a stronger fragrance without adding much liquid, while juice brings a gentler citrus taste and loosens the dip. Use finely grated colored peel only; the white pith can make the hummus bitter.
Orange hummus can taste bitter if grated pith gets into the mixture or the orange peel is especially bitter. Use only the thin colored zest, and add it gradually. Extra lemon or a little more chickpea can help balance a batch that tastes too sharp.
Serve Orange hummus with pita, crackers, or sliced vegetables, or spread it in a wrap with greens and roasted vegetables. Its citrus note also works alongside grilled foods and grain bowls, where it can replace a plain hummus dressing or spread.
Yes, Orange hummus makes a good sandwich or wrap spread. Apply a thin layer to keep the bread from becoming soggy, then pair it with savory fillings such as roasted vegetables, leafy greens, or grilled chicken rather than adding another strongly citrusy sauce.
Keep Orange hummus covered in a clean, airtight container in the refrigerator and use it within a few days. Always scoop it with a clean utensil. Discard it if you notice mold, an unusual smell, or a change in appearance.
Yes, Orange hummus can be frozen in an airtight container, though thawing may make it grainy or cause liquid to separate. Thaw it in the refrigerator and stir or briefly reblend before serving. Do not refreeze hummus once it has thawed.
Vitamins
Folate
23.4µg · 6% DV
B6
0.07mg · 4% DV
B1
0.04mg · 3% DV
Vitamin C
2.04mg · 2% DV
Minerals
Copper
0.12mg · 13% DV
Manganese
0.19mg · 8% DV
Phosphorus
43mg · 6% DV
Sodium
95mg · 4% DV
Potassium ⭐
74mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 57 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.
Orange hummus is a citrus-scented take on the chickpea-and-tahini dip associated with Levantine and wider Middle Eastern cooking. Orange juice or zest is blended into the smooth chickpea base, bringing a fresh note to the familiar savoury spread.
Its creamy texture and nutty flavour balance the fruit’s gentle sweetness and brightness. Serve it as a dip with warm pita, flatbread or crunchy vegetables, or spoon it into a sandwich or grain bowl. It offers plant protein and fibre from chickpeas and tahini; a 100 g portion has 5.1 g of fibre. For a lighter snack, pair a modest scoop with plenty of raw vegetables rather than serving it only with bread.
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.
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 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.
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
0.43g
MONOUNSATURATED
1.09g
POLYUNSATURATED
1.27g
Omega 6:3 ratio 62.5:1
Above the ideal 4:1 (62.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.