Hummus: Calories, Nutrition & Healthier Swaps

Hummus is chickpeas blended with tahini, lemon and oil: plant protein, fiber and unsaturated fat. With veggie sticks instead of bread it's a solid snack.

Hummus nutrition facts per 100 g and per serving

Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little.

Hummus: nutrition highlights

It has 6 g of fiber per serving — roughly 24% of the 25 g a day most adults fall short of. There's almost no sugar: the carbohydrate is mostly starch.

On the open Nutri-Score algorithm, hummus gets an A: one of the better picks in its category. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.

What to watch

• No red flags on the traffic light: sugar, salt and saturated fat per 100 g are all within the low-to-medium range.

How much movement is one serving?

One serving (serving, 100 g) is 177 kcal — roughly 58 min of easy walking or 22 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.

Healthier swaps for Hummus

Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.

• Lentils with lentils — 130 g, 174 kcal: −0.9 g salt, +3.8 g fibre.
• Lentils with chickpeas — 120 g, 182 kcal: −1.1 g salt, +2.9 g fibre.
• Lentils with mushrooms — 150 g, 183 kcal: −0.8 g salt.
• Salad with lentils — 230 g, 179 kcal: −1 g salt.