Is Hummus Healthy? Nutrition & Calories
Hummus nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: 100 g |
|---|---|---|
| Calories | 177 kcal | 177 kcal |
| Energy (kilojoules) | 741 kJ | 741 kJ |
| Protein | 8 g | 8 g |
| Fat | 9 g | 9 g |
| incl. saturated | 1.2 g | 1.2 g |
| Total carbohydrates | 21 g | 21 g |
| incl. sugars | 0.3 g | 0.3 g |
| incl. fiber | 6 g | 6 g |
| Salt | 1.2 g | 1.2 g |
*Where the numbers come from
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. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
177 kcal (741 kJ) per 100 g · P/F/C 8/9/21 g
Serving (100 g) — 177 kcal (741 kJ) · Nutri-Score A
Per 100 g: sugar: low saturated fat: low salt: medium fiber: high
Yes. On its nutrient profile, hummus is a healthy choice: grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Mostly unsaturated fat: saturated fat is 13% of the fat — 1.2 g per serving.
- Fiber: 6 g per serving — 24% of the 25 g a day the WHO recommends.
Against
- Salt: 1.2 g per serving — 24% of the 5 g a day the WHO sets as the maximum.
A typical serving is 100 g: 177 kcal, 8 g protein, 9 g fat and 21 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
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.
protein 18%fat 47%carbs 35%
Hummus calories by weight, 50–300 g
150 g of hummus has 266 calories and 200 g has 354. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 50 g | 89 | 4 / 4.5 / 11 | 3 |
| 100 g — typical serving | 177 | 8 / 9 / 21 | 6 |
| 150 g | 266 | 12 / 14 / 32 | 9 |
| 200 g | 354 | 16 / 18 / 42 | 12 |
| 250 g | 443 | 20 / 23 / 53 | 15 |
| 300 g | 531 | 24 / 27 / 63 | 18 |
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Hummus: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, oil in the pan, what it's served with. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Hummus | 177 | 8 / 9 / 21 |
| Hummus with chicken | 207 | 12 / 8.2 / 24 |
| Hummus with pita | 223 | 8.1 / 8.6 / 31 |
| Hummus with spiced beef | 234 | 12 / 11 / 24 |
Calories in dishes with hummus
| Dish | Serving | Kcal per serving | Hummus in it |
|---|---|---|---|
| Hummus with pita | 230 g | 513 | ≈153 g |
| Hummus with spiced beef | 270 g | 632 | ≈150 g |
| Hummus with chicken | 270 g | 559 | ≈150 g |
| Falafel plate with hummus | 340 g | 809 | ≈81 g |
How we count
Dishes are estimated from typical restaurant and home recipes — a specific kitchen will differ.
How much movement is one serving?
A 100 g serving 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.
Swaps for hummus
No need to swap: hummus already gets grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 0.3 g (red is over 22.5 g), saturated fat 1.2 g (over 5 g) and salt 1.2 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
Hummus vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Pad Thai | 169 | 7.5 / 7 / 20 |
| Nasi Lemak | 172 | 6 / 8.6 / 18 |
| Tamales | 174 | 7.4 / 9 / 16 |
| Hummus | 177 | 8 / 9 / 21 |
| Caprese Salad | 180 | 9.5 / 15 / 3.8 |
| Lasagna | 185 | 10 / 9.5 / 16 |
| Ayam Penyet | 185 | 9.4 / 8.4 / 18 |
FAQ
How many calories are in 100 g of hummus?
100 g of hummus has 177 calories, with 8 g protein, 9 g fat and 21 g carbohydrates (6 g fiber).
How many calories are in a serving of hummus?
A 100 g serving has 177 calories: 8 g protein, 9 g fat and 21 g carbs.
What are the macros of hummus?
Per 100 g: 8 g protein, 21 g carbs and 9 g fat. By calories that's about 18% protein, 35% carbs and 47% fat.
How long do you have to walk to burn a serving of hummus?
About 58 min of easy walking or 22 min of cycling for a 70 kg (154 lb) person — that's the 177 calories in a 100 g serving.
How much fiber is in hummus?
100 g of hummus has 6 g of fiber — 24% of the 25 g a day the WHO recommends.
How do the calories in hummus change with the type and cooking method?
Per 100 g it ranges from 177 kcal (hummus) to 234 kcal (hummus with spiced beef).
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