Calories in hummus.
237 kcal per 100 g.
Hummus, commercial · SR Legacy (2018-04) · USDA FDC 174289
Nutrition for your portion
| Nutrient | Per 100 g | 100 g |
|---|---|---|
| Energy | 237 kcal | 237 kcal |
| Protein | 7.78 g | 7.78 g |
| Carbohydrates | 15 g | 15 g |
| Fat | 17.8 g | 17.8 g |
| Fibre | 5.5 g | 5.5 g |
| Sugars | 0.62 g | 0.62 g |
| Saturated fat | 2.56 g | 2.56 g |
| Sodium | 426 mg | 426 mg |
| Salt (calculated from sodium) | 1.07 g | 1.07 g |
| Vitamin A (RAE) | 1 ug | 1 ug |
| Vitamin D (D2 + D3) | 0 ug | 0 ug |
| Vitamin E (alpha-tocopherol) | 1.54 mg | 1.54 mg |
| Vitamin K (phylloquinone) | 22.8 ug | 22.8 ug |
| Vitamin C | 0 mg | 0 mg |
| Thiamin | 0.16 mg | 0.16 mg |
| Riboflavin | 0.13 mg | 0.13 mg |
| Niacin | 1.02 mg | 1.02 mg |
| Vitamin B6 | 0.15 mg | 0.15 mg |
| Folate, total | 48 ug | 48 ug |
| Vitamin B12 | 0 ug | 0 ug |
| Potassium | 312 mg | 312 mg |
| Calcium | 47 mg | 47 mg |
| Phosphorus | 181 mg | 181 mg |
| Magnesium | 75 mg | 75 mg |
| Iron | 2.54 mg | 2.54 mg |
| Zinc | 1.44 mg | 1.44 mg |
| Selenium | 4.7 ug | 4.7 ug |
| Iodine | Unknown | Unknown |
| Copper | 0.38 mg | 0.38 mg |
Energy comes from USDA nutrient 1008. Salt is calculated as sodium × 2.5, with unit conversion to grams. It is not a separately measured salt value.
Preparation
Hummus is chickpeas blended with tahini, oil and lemon, and the tahini and oil are why it reads 237 kcal per 100 g while the chickpeas alone are 164. It is not cooked further. Homemade versions vary enormously with the oil poured in — a quarter cup of olive oil in a batch adds nearly 500 kcal to it.
Logging this food
The tablespoon is 15 g and 36 kcal, and nobody eats one: a normal dip session is 60–100 g (140–240 kcal), and the tub (about 250 g) is 590. Log the carrier too: a pita is 150–170 kcal, crackers about 20 each, cucumber sticks close to nothing.
Swaps and alternatives
Tzatziki made on nonfat Greek yogurt is about 60–80 kcal per 100 g; salsa under 30; guacamole around 150. Plain cooked chickpeas mashed with lemon and no oil land near 170. For the same calories, hummus at least brings 8 g of protein and fibre per 100 g, which cream-cheese dips do not.