Legumes
Hummus
Overview
Why eat hummus?
Hummus turns chickpeas, sesame and olive oil into a spread that carries real nutrition: plant protein, fiber and minerals alongside mostly unsaturated fat. It works well as a dip or sandwich spread, though it is fairly calorie-dense, so the amount you scoop matters as much as what is in it.
Good to know: Commercial hummus is fairly salty at 426 mg sodium per 100 g (19% DV) and calorie-dense at 237 kcal, so check the label and keep an eye on portions.
Fiber from chickpeas
With 5.5 g of fiber per 100 g, about 20% of the Daily Value, hummus supports digestion and is linked to steadier blood sugar after meals.
Plant protein and minerals
Per 100 g it offers 7.78 g protein plus 18% DV magnesium, 14% DV iron and 13% DV zinc, nutrients that support muscle, nerves and oxygen transport.
Copper and vitamin K
A 100 g portion covers 42% of the Daily Value for copper and 19% for vitamin K, which help with iron use, connective tissue and normal blood clotting.
Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.
Nutrition facts
What’s in hummus?
Calories
237kcal
Protein
7.8g
Carbs
15g
Fat
18g
Fiber
5.5g
Sugars
0.62g
Minerals
- Calcium47 mg4%
- Iron2.5 mg14%
- Magnesium75 mg18%
- Phosphorus181 mg14%
- Potassium312 mg7%
- Sodium426 mg19%
- Zinc1.4 mg13%
- Copper0.38 mg42%
- Selenium4.7 µg9%
Vitamins
- Vitamin A1 µg0%
- Vitamin E1.5 mg10%
- Vitamin K23 µg19%
- Thiamin (B1)0.16 mg13%
- Riboflavin (B2)0.13 mg10%
- Niacin (B3)1 mg6%
- Vitamin B60.15 mg9%
- Folate48 µg12%
Other compounds
- Omega-3 ALA0.71 g
% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.
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Source: USDA FoodData Central, “Hummus, commercial” (SR Legacy, FDC ID 174289).View the USDA record ↗ (opens in a new tab).