Hummus is a creamy dip made from mashed chickpeas, tahini, olive oil, lemon, and garlic. Per 100 g it provides 229 calories with 7.4 g protein and 5.4 g fiber.
Hummus is a creamy dip and spread made from mashed chickpeas blended with tahini, olive oil, lemon juice, and garlic. It is a staple in Middle Eastern cuisine, served with pita bread or vegetables.
Nutritionally, hummus combines the protein and fiber of chickpeas with the fat from tahini and olive oil. Per 100 g it provides about 229 kcal, 14.9 g of carbohydrates, 7.4 g of protein, and 17.1 g of fat, with 5.4 g of dietary fiber, 438 mg of sodium, and 41 mg of calcium.
Hummus is usually eaten in small amounts as a spread or dip. For accurate tracking, measure by the spoonful, and use the serving sizes below.
Plan your portion
How much is in your serving of Hummus?
Nutrition values are reported per 100 g. A typical 2 tbsp serving (about 30 g) provides roughly 69 kcal. Use the serving sizes below to estimate portions when logging.
Calculated from the per-100-g reference. Values are rounded.
Serving
Weight
Calories
Carbs
Protein
Fat
100 g
100 g
229 kcal
14.9 g
7.4 g
17.1 g
2 tbsp
30 g
68.7 kcal
4.5 g
2.2 g
5.1 g
1/4 cup
60 g
137.4 kcal
8.9 g
4.4 g
10.3 g
Use the weight of the edible portion in the food state shown above.
Energy (kcal)
229 kcal
Energy (kJ)
960 kJ
Protein
7.35 g
Carbohydrates
14.9 g
Fat
17.1 g
Dietary fiber
5.4 g
Sugars
0.34 g
Saturated fat
2.22 g
Trans fat
0.018 g
Sodium
438 mg
Calcium
41 mg
Potassium
289 mg
Magnesium
71.1 mg
Iron
2.41 mg
Zinc
1.38 mg
Vitamin B1
0.15 mg
Vitamin B2
0.115 mg
Vitamin B3
0.948 mg
Vitamin B5
0.318 mg
Vitamin B6
0.143 mg
Vitamin B9 (folate)
36 µg
Vitamin A (RAE)
1 µg
Beta-carotene
12 µg
Beta-cryptoxanthin
3 µg
Vitamin E (alpha-tocopherol)
1.74 mg
Vitamin K1 (phylloquinone)
17.2 µg
Questions and answers
Hummus nutrition FAQ
How many calories are in hummus?
Hummus provides about 229 calories per 100 g. A typical 2 tbsp serving (about 30 g) provides roughly 69 calories.
Is hummus high in fiber?
Hummus provides about 5.4 g of dietary fiber per 100 g, from the chickpeas.
What is hummus made of?
Hummus is made from mashed chickpeas blended with tahini, olive oil, lemon juice, and garlic.
