⏱ 15 min totalSpinach Feta and Dill Hummus with Cucumbers
Per 1 serving · 282 g · 10 ingredients
of a 2,000 cal day
- Protein13g18% of calories
- Carbs23g29% of calories
- Fat18g53% of calories
At a glance
One serving of Spinach Feta and Dill Hummus with Cucumbers (282 g) has 292 calories, with 13 g of protein, 23 g of carbohydrates and 18 g of fat. Most of its energy comes from fat (53% of calories). It is high in protein (27% DV), dietary fiber (22% DV) and Vitamin K (79% DV). Keep an eye on sodium and saturated fat, which provide 30% and 33% of the daily value.
High in
20%+ of the daily value
- Protein27%
- Dietary fiber22%
- Vitamin K79%
- Riboflavin (B2)35%
- Vitamin B656%
- Folate (B9)21%
Good source of
10–19% of the daily value
- Vitamin A14%
- Vitamin C12%
- Thiamine16%
- Choline10%
- Potassium10%
- Selenium17%
Watch
20%+ of the daily value
- Sodium30%
- Saturated fat33%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⁷⁄₁₆ cup Chickpeas
¼ tbsp Tahini
½ tbsp Lemon juice
½ cup Spinach
¼ cup, crumbled Feta cheese
1 tbsp Pine nuts
1 tbsp Dill- 🥄¼ dash Salt
¼ dash Black pepper
1 cup slices Cucumber
Directions
- 1
Quickly blanch spinach in boiling water and drain well. Gently squeeze out extra water.
- 2
Place the chickpeas, tahini, lemon juice, spinach, feta, pine nuts, dill, salt, and pepper in a food processor and process until smooth.
- 3
Serve with sliced cucumber.
Vitamins & minerals
Amounts for 1 serving (282 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 126 μg | 14% |
| Vitamin C | 11 mg | 12% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 1 mg | 8% |
| Vitamin K | 95 μg | 79% |
| Thiamine | 0.2 mg | 16% |
| Riboflavin (B2) | 0.5 mg | 35% |
| Niacin | 1 mg | 8% |
| Vitamin B6 | 1 mg | 56% |
| Folate (B9) | 83 μg | 21% |
| Vitamin B12 | 1 μg | 26% |
| Pantothenic acid | 1 mg | 20% |
| Choline | 55 mg | 10% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 272 mg | 27% |
| Iron | 3 mg | 38% |
| Potassium | 489 mg | 10% |
| Magnesium | 86 mg | 21% |
| Phosphorus | 320 mg | 46% |
| Zinc | 3 mg | 25% |
| Copper | 0.4 mg | 47% |
| Manganese | 2 mg | 81% |
| Selenium | 10 μg | 17% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 11 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 904 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 5 g | — |
| Proline | 1 g | — |
| Retinol | 47 μg | — |
| Serine | 1 g | — |
| Starch | 1 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 292 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 55minWalking (3.5 mph)
- 35minCycling (moderate)
- 24minRunning (6 mph)
- 41minSwimming laps
Common questions
How many calories are in Spinach Feta and Dill Hummus with Cucumbers?
One serving of Spinach Feta and Dill Hummus with Cucumbers (1 serving) has 292 calories, which works out to 103 calories per 100 g. That is about 15% of a 2,000-calorie day.
Are Spinach Feta and Dill Hummus with Cucumbers high in protein?
It provides a solid 13 g of protein per serving (27% of the 50 g daily value), but protein supplies only 18% 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.
Are Spinach Feta and Dill Hummus with Cucumbers keto-friendly?
It is hard to fit into a strict keto diet. One serving has 16 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 Spinach Feta and Dill Hummus with Cucumbers?
693 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Spinach Feta and Dill Hummus with Cucumbers?
3.9 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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