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Peanut Butter vs Hummus: Calories Compared
Hummus is lower in calories (166 vs 598 per 100g). Peanut Butter has 22.2g protein per 100g versus 7.9g in Hummus.
Per typical serving, Peanut Butter provides 96 kcal (based on a 16g portion) versus Hummus at 50 kcal (30g). The average adult needs around 2,000 calories per day, so peanut butter contributes 4.8% and hummus contributes 2.5% of that daily target per serving. Getting these numbers right for your own portions starts with a digital kitchen scale.
Full nutrition comparison (per 100g)
| Nutrient | Peanut Butter | Hummus |
|---|---|---|
| Calories | 598 kcal | 166 kcal |
| Protein | 22.2g | 7.9g |
| Carbohydrates | 22.3g | 14.3g |
| of which Sugars | 10.5g | 0g |
| Fat | 51.4g | 9.6g |
| of which Saturates | 10.3g | 1.4g |
| Fibre | 5g | 6g |
| Sodium | 426mg | 379mg |
| Potassium | 558mg | 228mg |
| Calcium | 49mg | 38mg |
| Iron | 1.7mg | 2.4mg |
| Vitamin C | 0mg | 0mg |
| Vitamin A | 0µg | 0µg |
| Selenium | 4µg | 3µg |
| Riboflavin (B2) | 0.2mg | 0.1mg |
Nutrient-by-nutrient breakdown
- Calories: Peanut Butter has more (598kcal vs 166kcal per 100g) — a difference of 432kcal. Hummus is the lower-calories option if that is your priority.
- Protein: Peanut Butter has more (22.2g vs 7.9g per 100g) — a difference of 14.3g. Peanut Butter is the stronger source of protein here.
- Carbohydrates: Peanut Butter has more (22.3g vs 14.3g per 100g) — a difference of 8g.
- Sugars: Peanut Butter has more (10.5g vs 0g per 100g) — a difference of 10.5g. Hummus is the lower-sugars option if that is your priority.
- Fat: Peanut Butter has more (51.4g vs 9.6g per 100g) — a difference of 41.8g. Hummus is the lower-fat option if that is your priority.
- Saturated fat: Peanut Butter has more (10.3g vs 1.4g per 100g) — a difference of 8.9g. Hummus is the lower-saturated fat option if that is your priority.
- Fibre: Hummus has more (6g vs 5g per 100g) — a difference of 1g. Hummus is the stronger source of fibre here.
- Sodium: Peanut Butter has more (426mg vs 379mg per 100g) — a difference of 47mg. Hummus is the lower-sodium option if that is your priority.
- Potassium: Peanut Butter has more (558mg vs 228mg per 100g) — a difference of 330mg. Peanut Butter is the stronger source of potassium here.
- Calcium: Peanut Butter has more (49mg vs 38mg per 100g) — a difference of 11mg. Peanut Butter is the stronger source of calcium here.
- Iron: Hummus has more (2mg vs 2mg per 100g) — a difference of 1mg. Hummus is the stronger source of iron here.
- Vitamin c: both foods contain the same amount (0mg per 100g).
- Vitamin a: both foods contain the same amount (0µg per 100g).
- Selenium: Peanut Butter has more (4µg vs 3µg per 100g) — a difference of 1µg. Peanut Butter is the stronger source of selenium here.
- Riboflavin (b2): Peanut Butter has more (0mg vs 0mg per 100g) — a difference of 0mg. Peanut Butter is the stronger source of riboflavin (B2) here.
Live serving-size calculator
Enter any amount for each food — every figure below recalculates instantly, with % of daily value shown for each nutrient (based on a standard 2,000-calorie reference diet).
| Nutrient | Peanut Butter | % DV | Hummus | % DV |
|---|
* % Daily Value based on a 2,000-calorie reference diet, the same basis used on nutrition labels in the US and UK. Figures update live as you change the amounts above — no page reload.
Substituting one for the other
Vegetables with similar water content and texture (leafy vs leafy, root vs root) tend to substitute most easily in cooked dishes.
Useful for comparing these foods
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Which should you choose?
If your priority is fewer calories, Hummus is the lower-calorie option at 166 kcal per 100g. If you need more protein, Peanut Butter provides more at 22.2g per 100g. For lower carbohydrates, Hummus has fewer carbs at 14.3g per 100g.
Both peanut butter and hummus can form part of a healthy, balanced diet. The best choice depends on your individual goals — whether that is weight management, muscle building, or simply hitting your daily nutritional targets. A meal prep container set makes it easy to portion whichever you choose.
Frequently Asked Questions
Which has more calories, Peanut Butter or Hummus?
Peanut Butter has 598 calories per 100g while Hummus has 166 calories per 100g. Peanut Butter is higher in calories by 432 kcal per 100g.
Which has more protein, Peanut Butter or Hummus?
Peanut Butter contains 22.2g of protein per 100g. Hummus contains 7.9g of protein per 100g. Peanut Butter has more protein.
Is Peanut Butter healthier than Hummus?
Peanut Butter has 598 kcal, 22.2g protein, 22.3g carbs and 51.4g fat per 100g. Hummus has 166 kcal, 7.9g protein, 14.3g carbs and 9.6g fat per 100g. Which is healthier depends on your goals — higher protein, lower calorie and lower fat foods are generally preferred for weight management.
Which has more fibre, Peanut Butter or Hummus?
Peanut Butter contains 5g of fibre per 100g, and Hummus contains 6g per 100g. Hummus has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Peanut Butter vs Hummus?
A typical 1 tablespoon of peanut butter (16g) is around 96 calories. A typical 2 tablespoons of hummus (30g) is around 50 calories — a difference of 46 kcal per serving in favour of hummus.
Can I substitute Peanut Butter for Hummus in recipes?
Vegetables with similar water content and texture (leafy vs leafy, root vs root) tend to substitute most easily in cooked dishes.
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Figures per 100g from the USDA FoodData Central database (CC0 1.0).