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How Many Calories in Hummus?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 47 kcal | 2.2g |
| 100g | 166 kcal | 7.9g |
A hummus contains 166 calories per 100g. A typical 2 tablespoons (30g) provides about 50 calories. Hummus is moderate in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Hummus Nutrition Facts
| Nutrient | Per 100g | Per serving (30g) |
|---|---|---|
| Calories | 166 kcal | 50 kcal |
| Protein | 7.9g | 2.4g |
| Carbohydrates | 14.3g | 4.3g |
| of which Sugars | 0.0g | 0.0g |
| Fat | 9.6g | 2.9g |
| of which Saturates | 1.4g | 0.4g |
| Fibre | 6.0g | 1.8g |
| Sodium | 379.0mg | 114mg |
| Potassium | 228.0mg | 68mg |
| Calcium | 38.0mg | 11mg |
| Iron | 2.4mg | 0.7mg |
| Vitamin C | 0.0mg | 0.0mg |
| Vitamin A | 0.0µg | 0µg |
| Selenium | 2.6µg | 1µg |
| Riboflavin (B2) | 0.1mg | 0.0mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- A good source of protein (16% DV)
- High in fibre (21% DV) — an excellent source
- A good source of fat (12% DV)
- A good source of iron (13% DV)
- Calories: 8% DV
- Protein: 16% DV
- Carbohydrates: 5% DV
- Fibre: 21% DV
- Fat: 12% DV
- Saturated fat: 7% DV
- Sodium: 16% DV
- Potassium: 5% DV
- Calcium: 3% DV
- Iron: 13% DV
- Vitamin C: 0% DV
- Vitamin A: 0% DV
- Selenium: 5% DV
- Riboflavin (B2): 8% DV
Useful for tracking hummus
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Have a cat or dog? Check whether hummus is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. Use a meal prep container set to portion out hummus for the week. Tracking supplements too? Check drug and supplement interactions before combining anything new.
Good to know
Cooking method matters here too — boiling can leach some water-soluble vitamins into the cooking water, while steaming or roasting tends to retain more.
Does hummus fit your diet?
Fibre intake
Hummus provides 6.0g of fibre per 100g — a meaningful contribution toward the commonly cited 25-30g daily target, which supports digestion and helps with feeling fuller for longer.
Frequently Asked Questions
How many calories in hummus per 100g?
Hummus contains 166 calories per 100g, based on USDA reference data.
Is hummus high in calories?
A 2 tablespoons of hummus (30g) has around 50 calories — roughly 2% of a 2,000-calorie daily intake.
Is hummus good for weight loss?
Hummus is fairly calorie-dense at 166 calories per 100g, so portion size matters when losing weight. A 2 tablespoons provides about 50 calories.
How much protein is in hummus?
Hummus contains 7.9g of protein per 100g.
Is hummus a good source of fibre?
Yes — hummus provides 6.0g of fibre per 100g, which is a meaningful contribution toward the commonly cited 28g daily reference intake.
How does hummus compare to potatoes, french fried, crinkle or regular cut, salt added in processing?
Hummus has 166 calories per 100g, close to potatoes, french fried, crinkle or regular cut, salt added in processing at 166 — 0 calories fewer per 100g. See the full macro breakdown above.
How many servings of hummus for 20g of protein?
With 7.9g of protein per 100g, you'd need roughly 253g of hummus to reach 20g of protein
Foods with a similar calorie count
Other vegetables closest to hummus by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Hummus (this page) | 166 kcal | 7.9g | 14.3g | 9.6g |
| Potatoes, French Fried, Crinkle or Regular Cut, Salt Added in Processing | 166 kcal | 2.5g | 27.5g | 5.1g |
| Potatoes, French Fried, Wedge Cut, Frozen | 166 kcal | 2.6g | 22.2g | 7.5g |
| Potatoes, French Fried, Shoestring, Salt Added in Processing | 167 kcal | 2.2g | 25.6g | 6.2g |
| Sweet Potato, Cooked, Candied, Home-prepared | 164 kcal | 0.9g | 32.1g | 3.5g |
| Chickpeas (garbanzo Beans, Bengal Gram), Mature Seeds, Cooked | 164 kcal | 8.9g | 27.4g | 2.6g |
| Chickpeas (garbanzo Beans, Bengal Gram), Mature Seeds, Cooked | 164 kcal | 8.9g | 27.4g | 2.6g |
More kit for hummus tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.