Grains & Legumes
Hummus, plain Nutrition Facts
Hummus is a creamy Middle Eastern dip made from blended chickpeas, tahini, lemon juice, and garlic. It's a nutrient-dense spread combining plant protein, healthy fats from tahini, and the fiber-rich benefits of chickpeas.
Nutrition Facts
Per 100g serving
Calories166
% Daily Value*
Total Fat
9.6g15%
Saturated Fat
1.4g7%
Trans Fat
0.0g
Polyunsaturated Fat
4.0g
Monounsaturated Fat
3.6g
Cholesterol
-0%
Sodium
379mg16%
Total Carbohydrate
14.3g5%
Dietary Fiber
6.0g21%
Total Sugars
0.3g
Protein
7.9g16%
Vitamin A
-0%
Vitamin C
5.2mg6%
Vitamin D
-0%
Vitamin E
1.7mg11%
Vitamin K
4.0mcg3%
Vitamin B6
0.2mg11%
Vitamin B12
-0%
Folate
59mcg15%
Calcium
38mg3%
Iron
2.4mg14%
Potassium
228mg5%
Magnesium
37mg9%
Zinc
1.3mg12%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health Benefits
- ✓Contains heart-healthy monounsaturated fats from tahini
- ✓Good source of plant-based protein and fiber
- ✓Rich in iron supporting oxygen transport
- ✓Provides vitamin E with antioxidant properties
Best For
Vegetable dippingSandwich spreadsMediterranean plattersHealthy snacking
Storage
Store opened hummus in an airtight container in the refrigerator for up to 7 days. Drizzle olive oil on top to prevent drying. Freeze for up to 4 months.
Serving Sizes
100g166 cal
2 tablespoons50 cal
1/4 cup100 cal
Frequently Asked Questions
Is hummus good for weight loss?
Yes, hummus can support weight loss when eaten in moderation. Its protein and fiber content promotes satiety, helping control appetite and portion sizes.
How much hummus should I eat per day?
A reasonable serving is 2-4 tablespoons (30-60g) per day. This provides protein and nutrients while keeping calories in check.
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