⏱ 10 min totalHummus
Per 1 serving · 144 g · 7 ingredients
of a 2,000 cal day
- Protein7.9g12% of calories
- Carbs19g29% of calories
- Fat17g59% of calories
- ✓ Cholesterol free
At a glance
One serving of Hummus (144 g) has 248 calories, with 7.9 g of protein, 19 g of carbohydrates and 17 g of fat. Most of its energy comes from fat (59% of calories). It is high in dietary fiber (22% DV), Vitamin B6 (41% DV) and iron (37% DV).
High in
20%+ of the daily value
- Dietary fiber22%
- Vitamin B641%
- Iron37%
- Phosphorus28%
- Copper45%
- Manganese48%
Good source of
10–19% of the daily value
- Thiamine18%
- Folate (B9)11%
- Calcium11%
- Magnesium11%
- Zinc13%
- Selenium13%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¹⁄₁₆ cup Tahini
¹⁄₁₆ cup Lemon juice
½ tbsp Olive oil
⅛ cloves, minced Garlic
⅛ tsp, ground Cumin seed- 🥄¼ dash Salt
3 ¾ oz Chickpeas
Directions
- 1
In the bowl of a food processor, combine tahini and lemon juice. Process for 1 minute. Scrape sides and bottom of bowl then turn on and process for 30 seconds.
- 2
Add the olive oil, minced garlic, cumin and the salt to the whipped tahini and lemon juice mixture. Process for 30 seconds, scrape sides and bottom of bowl then process another 30 seconds.
- 3
Open can of chickpeas, drain liquid then rinse well with water. Add half of the chickpeas to the food processor then process for 1 minute. Scrape sides and bottom of bowl, add remaining chickpeas and process for 1 to 2 minutes or until thick and quite smooth.
- 4
To perfect consistency, with the food processor turned on, slowly add 2 to 3 tablespoons of water. Enjoy!
Vitamins & minerals
Amounts for 1 serving (144 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 2 μg | 0% |
| Vitamin C | 6 mg | 7% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 4 μg | 3% |
| Thiamine | 0.2 mg | 18% |
| Riboflavin (B2) | 0.1 mg | 7% |
| Niacin | 1 mg | 6% |
| Vitamin B6 | 1 mg | 41% |
| Folate (B9) | 44 μg | 11% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.4 mg | 9% |
| Choline | 39 mg | 7% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 106 mg | 11% |
| Iron | 3 mg | 37% |
| Potassium | 239 mg | 5% |
| Magnesium | 45 mg | 11% |
| Phosphorus | 199 mg | 28% |
| Zinc | 1 mg | 13% |
| Copper | 0.4 mg | 45% |
| Manganese | 1 mg | 48% |
| Selenium | 7 μg | 13% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 19 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 0.2 g | — |
| Galactose | 0 g | — |
| Glucose | 0.1 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.3 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.4 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 9 g | — |
| Phenylalanine | 0.4 g | — |
| Polyunsaturated fats | 5 g | — |
| Proline | 0.3 g | — |
| Retinol | 0 μg | — |
| Serine | 0.4 g | — |
| Starch | 0 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.4 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 248 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 47minWalking (3.5 mph)
- 30minCycling (moderate)
- 21minRunning (6 mph)
- 35minSwimming laps
Common questions
How many calories are in Hummus?
One serving of Hummus (1 serving) has 248 calories, which works out to 172 calories per 100 g. That is about 12% of a 2,000-calorie day.
Is Hummus high in protein?
Not especially. It has 7.9 g of protein per serving, and protein supplies 12% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Hummus keto-friendly?
It is hard to fit into a strict keto diet. One serving has 13 g of net carbs and 29% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Hummus?
353 mg per serving.
How much sugar is in Hummus?
0.5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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