At a glance
- 2.2 g protein and 69 calories per 2 tbsp (30 g).
- 3.2 g protein per 100 calories: #379 of 536 foods in our USDA list, #39 of 39 in legumes & soy.
- 1.6 g fiber and 131 mg sodium per serving.
What is hummus like to eat?
Hummus is a creamy spread made from chickpeas, tahini, lemon and garlic. It works as a dip, a sandwich spread or a base for bowls, and it is easy to make at home or buy ready to eat.
How can you eat more hummus?
Try this
Dip raw vegetables or pitaSpread in a wrap with chicken and greensUse as a base for a grain bowlThin with lemon to make a salad dressingIs hummus good on a GLP-1?
Hummus is smooth and soft, so a few spoonfuls with soft pita or cucumber can be an easy snack. Protein density matters more when your appetite is small: see protein on a GLP-1.
How does hummus compare?
| Food | Serving | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|---|
| Hummus | 2 tbsp | 2.2 g | 69 | 3.2 g |
| Chickpeas | 1/2 cup | 6 g | 113 | 5.3 g |
| Falafel | 3 patties | 6.8 g | 170 | 4 g |
| Sesame seeds | 1 tbsp | 1.6 g | 52 | 3.1 g |
Close to hummus per calorie: sunflower seeds (3.4 g), almond butter (3.4 g), cashews (2.7 g).
Compare more foods with the protein finder, or see protein in every food we cover.
What should you look for when you buy it?
Store-bought hummus varies in sodium and oil, so compare labels, or make your own from canned chickpeas.
What's the full nutrition for hummus?
| Nutrient | Per 2 tbsp (30 g) | Per 100 g | % Daily Value |
|---|---|---|---|
| Calories | 69 | 229 | |
| Protein | 2.2 g | 7.3 g | 4% |
| Fat | 5.1 g | 17.1 g | |
| Saturated fat | 0.7 g | 2.2 g | 3% |
| Carbohydrate | 4.5 g | 14.9 g | |
| Fiber | 1.6 g | 5.4 g | 6% |
| Sugar | 0.1 g | 0.3 g | |
| Sodium | 131 mg | 438 mg | 6% |
| Calcium | 12 mg | 41 mg | 1% |
| Iron | 0.7 mg | 2.41 mg | 4% |
| Vitamin B12 | Not listed | Not listed | |
| Vitamin D | Not listed | Not listed |
USDA FoodData Central, Foundation: "Hummus, commercial". % Daily Value uses the FDA's values for adults (protein 50 g, fiber 28 g, sodium 2,300 mg). "Not listed" means USDA didn't measure it for this food, not that it's zero. Brands differ, so check your label.
