cherry image
Hummus on Whole Wheat⏱ 7 min total
Recipes

Hummus on Whole Wheat

Per 1 serving · 197 g · 5 ingredients

Calories
299
15%
of a 2,000 cal day
  • Protein
    15g
    19% of calories
  • Carbs
    39g
    50% of calories
  • Fat
    11g
    31% of calories
Portion
  • ✓ Cholesterol free

At a glance

One serving of Hummus on Whole Wheat (197 g) has 299 calories, with 15 g of protein, 39 g of carbohydrates and 11 g of fat. Most of its energy comes from carbs (50% of calories). It is high in protein (29% DV), dietary fiber (34% DV) and Vitamin K (26% DV). Keep an eye on sodium, which provides 28% of the daily value.

Per 100 g
152cal
medium energy density
Protein per 100 cal
4.9g
Net carbs
29g
carbs minus fiber
Fiber
9.6g
3.3 g sugar

High in

20%+ of the daily value

  • Protein29%
  • Dietary fiber34%
  • Vitamin K26%
  • Thiamine33%
  • Niacin20%
  • Vitamin B626%

Good source of

10–19% of the daily value

  • Vitamin A12%
  • Vitamin E11%
  • Riboflavin (B2)14%
  • Pantothenic acid11%
  • Calcium14%
  • Potassium10%

Watch

20%+ of the daily value

  • Sodium28%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 7 min
  1. 1

    Spread hummus evenly onto one slice of whole-wheat bread. Layer with sliced tomato, pickles, and lettuce. Top with the remaining slice of bread and enjoy your sandwich.

Vitamins & minerals

Amounts for 1 serving (197 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A111 μg
12%
Vitamin C4 mg
4%
Vitamin D0 μg
0%
Vitamin E2 mg
11%
Vitamin K31 μg
26%
Thiamine0.4 mg
33%
Riboflavin (B2)0.2 mg
14%
Niacin3 mg
20%
Vitamin B60.3 mg
26%
Folate (B9)134 μg
33%
Vitamin B120 μg
0%
Pantothenic acid1 mg
11%
Choline19 mg
3%

Minerals

NutrientAmount% Daily Value
Calcium138 mg
14%
Iron4 mg
49%
Potassium461 mg
10%
Magnesium112 mg
27%
Phosphorus290 mg
41%
Zinc3 mg
25%
Copper1 mg
70%
Manganese2 mg
85%
Selenium17 μg
31%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.1 g—
Alpha Linolenic Acid (ALA)0.1 g—
Alpha carotene21 μg—
Arginine0 g—
Aspartic acid0.2 g—
Beta carotene1,323 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride3 μg—
Fructose2 g—
Galactose0 g—
Glucose1 g—
Glutamic acid1 g—
Glycine0.2 g—
Histidine0.1 g—
Hydroxyproline0 g—
Isoleucine0.1 g—
Lactose0 g—
Leucine0.3 g—
Lycopene515 μg—
Lysine0.1 g—
Maltose1 g—
Methionine0.1 g—
Monounsaturated fats4 g—
Phenylalanine0.2 g—
Polyunsaturated fats4 g—
Proline0.4 g—
Retinol0 μg—
Serine0.2 g—
Starch16 g—
Sucrose0 g—
Theobromine0 mg—
Threonine0.1 g—
Total omega 30.1 g—
Total omega 61 g—
Tryptophan0.1 g—
Tyrosine0.1 g—
Valine0.2 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 299 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 57min
    Walking (3.5 mph)
  • 36min
    Cycling (moderate)
  • 25min
    Running (6 mph)
  • 42min
    Swimming laps

Common questions

How many calories are in Hummus on Whole Wheat?

One serving of Hummus on Whole Wheat (1 serving) has 299 calories, which works out to 152 calories per 100 g. That is about 15% of a 2,000-calorie day.

Is Hummus on Whole Wheat high in protein?

It provides a solid 15 g of protein per serving (29% of the 50 g daily value), but protein supplies only 19% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Hummus on Whole Wheat keto-friendly?

It is hard to fit into a strict keto diet. One serving has 29 g of net carbs and 50% 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 on Whole Wheat?

655 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Hummus on Whole Wheat?

3.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

More recipes

View all