⏱ 13 min total

Pepper and Hummus Toast

Name: Pepper and Hummus Toast
Prep time: 5 min
Cook time: 8 min
Total time: 13 min
Yield: 1 serving
Ingredients: 1 small Red bell pepper; 1 slice Whole wheat bread; 2 tbsp Hummus; 1 tsp, whole Flaxseed; 1 cup Spinach

Per 1 serving · 165 g · 5 ingredients

Calories

168

8%
of a 2,000 cal day

Protein
8.1g
19% of calories
Carbs
23g
52% of calories
Fat
5.6g
29% of calories

Portion

✓ Low saturated fat
✓ Cholesterol free

At a glance

One serving of Pepper and Hummus Toast (165 g) has 168 calories, with 8.1 g of protein, 23 g of carbohydrates and 5.6 g of fat. Most of its energy comes from carbs (52% of calories). It is high in dietary fiber (24% DV), Vitamin A (29% DV) and Vitamin C (114% DV).

Per 100 g

102cal

low energy density

Protein per 100 cal

4.8g

Net carbs

16g

carbs minus fiber

Fiber

6.6g

4.5 g sugar

High in

20%+ of the daily value

Dietary fiber24%
Vitamin A29%
Vitamin C114%
Vitamin K126%
Thiamine22%
Vitamin B633%

Good source of

10–19% of the daily value

Vitamin E17%
Riboflavin (B2)14%
Niacin15%
Pantothenic acid10%
Calcium10%
Potassium10%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 5 minCook 8 min

1
Cut the red bell pepper into strips.
2
Heat a non-stick skillet over medium-high heat. Add the pepper strips and cook for about 5 minutes until they are tender.
3
Toast the wheat bread.
4
Spread hummus over the toasted bread, then sprinkle with flax seeds and top with spinach.
5
Add the cooked pepper strips on top and enjoy.

Vitamins & minerals

Amounts for 1 serving (165 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	257 μg	29%
Vitamin C	103 mg	114%
Vitamin D	0 μg	0%
Vitamin E	3 mg	17%
Vitamin K	151 μg	126%
Thiamine	0.3 mg	22%
Riboflavin (B2)	0.2 mg	14%
Niacin	2 mg	15%
Vitamin B6	0.4 mg	33%
Folate (B9)	132 μg	33%
Vitamin B12	0 μg	0%
Pantothenic acid	0.5 mg	10%
Choline	20 mg	4%

Minerals

Nutrient	Amount	% Daily Value
Calcium	100 mg	10%
Iron	3 mg	34%
Potassium	491 mg	10%
Magnesium	88 mg	21%
Phosphorus	168 mg	24%
Zinc	2 mg	14%
Copper	0.3 mg	37%
Manganese	1 mg	55%
Selenium	9 μg	17%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	15 μg	—
Arginine	0.1 g	—
Aspartic acid	0.4 g	—
Beta carotene	2,890 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	2 g	—
Galactose	0 g	—
Glucose	2 g	—
Glutamic acid	1 g	—
Glycine	0.2 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.2 g	—
Lactose	0 g	—
Leucine	0.3 g	—
Lycopene	0 μg	—
Lysine	0.2 g	—
Maltose	0.3 g	—
Methionine	0.1 g	—
Monounsaturated fats	2 g	—
Phenylalanine	0.2 g	—
Polyunsaturated fats	3 g	—
Proline	0.3 g	—
Retinol	0 μg	—
Serine	0.2 g	—
Starch	8 g	—
Sucrose	0.1 g	—
Theobromine	0 mg	—
Threonine	0.1 g	—
Total omega 3	0 g	—
Total omega 6	0.4 g	—
Tryptophan	0.1 g	—
Tyrosine	0.1 g	—
Valine	0.2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 168 calories

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

32min
Walking (3.5 mph)
20min
Cycling (moderate)
14min
Running (6 mph)
24min
Swimming laps

Common questions

How many calories are in Pepper and Hummus Toast?

One serving of Pepper and Hummus Toast (1 serving) has 168 calories, which works out to 102 calories per 100 g. That is about 8.4% of a 2,000-calorie day.

Is Pepper and Hummus Toast high in protein?

Not especially. It has 8.1 g of protein per serving, and protein supplies 19% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Pepper and Hummus Toast keto-friendly?

It is hard to fit into a strict keto diet. One serving has 16 g of net carbs and 52% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Pepper and Hummus Toast?

269 mg per serving.

How much sugar is in Pepper and Hummus Toast?

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

Nutrition Facts

Serving size1 serving (165 g)

Calories168

% Daily Value*

Total fat 5.6g	7%
Saturated fat 0.8g	4%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 269mg	12%
Total carbohydrate 23g	8%
Dietary fiber 6.6g	24%
Total sugars 4.5g
Protein 8.1g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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