1 serving (100 grams) contains 166 calories, 7.9 grams of protein, 9.6 grams of fat, and 14.3 grams of carbohydrates.
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Nutrition Information
Calories |
395.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.9 g | 29% | |
| Saturated Fat | 3.3 g | 16% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 902.4 mg | 39% | |
| Total Carbohydrates | 34.0 g | 12% | |
| Dietary Fiber | 14.3 g | 51% | |
| Sugars | 0.6 g | ||
| protein | 18.8 g | 37% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 97.6 mg | 7% | |
| Iron | 5.2 mg | 28% | |
| Potassium | 542.9 mg | 11% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Homus
Hummus is a Middle Eastern dip and spread made from blended chickpeas, tahini (sesame seed paste), olive oil, lemon juice, garlic, and spices. It has become a popular dish worldwide due to its creamy texture and versatility. Nutritionally, hummus is dense in plant-based protein (7.9g per 100g), healthy fats (9.6g, primarily monounsaturated fat), and fiber (6g). It is nutrient-rich with essential minerals like calcium (41mg) and iron (2.2mg), though it is low in vitamin C and contains no vitamin D. Hummus is commonly paired with vegetables, pita bread, or used as a spread in sandwiches, making it a nutritious addition to meals and snacks.
Health Benefits
- Supports digestion and gut health due to its high fiber content (6g per serving).
- Aids in maintaining healthy cholesterol levels thanks to the monounsaturated fats from olive oil and tahini.
- Contributes to muscle repair and overall cell health with its protein content (7.9g per serving).
Dietary Considerations
Selection and Storage
Keep hummus refrigerated in an airtight container and consume within 5-7 days for optimal freshness.
Common Questions About Homus Nutrition
Is hummus high in protein?
Hummus provides 7.9 grams of protein per 100 grams, making it a moderate protein source. While it’s not as high in protein as meats or legumes like lentils, it can still be a great addition to meals, particularly for plant-based diets.
Can I eat hummus on a keto diet?
Hummus contains 14.29 grams of carbohydrates per 100 grams, making it moderately high in carbs. While it might not fit strict keto diets, small portions could work for a low-carb plan if you monitor your carb intake carefully.
What are the health benefits of hummus?
Hummus is rich in fiber (6 grams per 100 grams) and healthy fats (9.6 grams, primarily unsaturated), which support digestion and heart health. It also provides plant-based protein, and its minimal sugar content (0.27 grams) makes it a healthy snacking option when portioned appropriately.
What is the recommended portion size for hummus?
A standard serving size of hummus is 2 tablespoons, which is about 30 grams. This portion provides approximately 50 calories and 2.4 grams of protein, making it suitable as a healthy dip or spread without overloading on calories or carbs.
How does hummus compare to other dips like guacamole or tzatziki?
Hummus is higher in protein (7.9 grams per 100 grams) compared to guacamole and tzatziki, but it also contains more carbohydrates due to the chickpeas. Guacamole is higher in fat from avocados, while tzatziki is lower in calories but contains dairy. Each option offers unique nutritional benefits, depending on dietary preferences.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
