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Hummus Nutrition Facts: Is Hummus Good for You?
Commercial hummus provides fiber, protein, and several essential minerals and vitamins. A 100-gram serving is high in copper and manganese and is a good source of protein, iron, and magnesium. However, it also contains 237 calories, 17.8 grams of fat, and 426 milligrams of sodium. Its place in a healthy diet depends on portion size and what you eat with it.
Per 100 g · Hummus, commercial
What stands out in hummus
- High in key minerals. A 100-gram serving of commercial hummus is high in manganese, providing 50% of the Daily Value (DV), and copper, providing 42% of the DV.
- Source of fiber and protein. This serving size contains 5.5 grams of dietary fiber, which is 20% of the DV. It also provides 7.8 grams of protein, or 16% of the DV.
- Good source of vitamins. Hummus is a good source of several vitamins, with 100 grams supplying 19% of the DV for Vitamin K, 12% for Folate, and 10% for Vitamin E.
- Fat profile. Per 100 grams, hummus has 17.8 grams of total fat. This is mostly polyunsaturated fat (8.8 g) and monounsaturated fat (5.3 g), with 2.6 grams of saturated fat.
What to keep in mind
- Commercial hummus can be a significant source of sodium, with 426 mg (19% of the Daily Value) per 100 grams.
- It also contains 237 calories and 17.8 grams of fat per 100-gram serving, which can contribute substantially to daily intake depending on the portion size.
Hummus nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 237 kcal | – |
| Protein | 7.8 g | 16% |
| Total fat | 17.8 g | 23% |
| Saturated fat | 2.6 g | 13% |
| Monounsaturated fat | 5.3 g | – |
| Polyunsaturated fat | 8.8 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 15 g | 5% |
| Dietary fiber | 5.5 g | 20% |
| Total sugars | 0.62 g | – |
| Water | 57.4 g | – |
| Sodium | 426 mg | 19% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 312 mg | 7% |
| Calcium | 47 mg | 4% |
| Iron | 2.5 mg | 14% |
| Magnesium | 75 mg | 18% |
| Phosphorus | 181 mg | 14% |
| Zinc | 1.4 mg | 13% |
| Copper | 0.38 mg | 42% |
| Manganese | 1.2 mg | 50% |
| Selenium | 4.7 mcg | 9% |
| Vitamin A (RAE) | 1 mcg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 1.5 mg | 10% |
| Vitamin K | 22.8 mcg | 19% |
| Thiamin (B1) | 0.16 mg | 13% |
| Riboflavin (B2) | 0.13 mg | 10% |
| Niacin (B3) | 1 mg | 6% |
| Vitamin B6 | 0.15 mg | 9% |
| Folate (DFE) | 48 mcg | 12% |
| Vitamin B12 | 0 mcg | 0% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Hummus by portion
The nutrition information changes significantly with portion size. A single tablespoon (15 g) of commercial hummus contains about 36 calories, 1.2 grams of protein, and 2.7 grams of fat. A full cup (246 g) provides 583 calories, 19.2 grams of protein, 13.5 grams of fiber, and 43.8 grams of total fat. Be mindful of serving sizes when reading nutrition labels.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 tbsp | 15 g | 36 | 1.2 g | 2.2 g | 0.8 g | 2.7 g |
| 1 cup | 246 g | 583 | 19.2 g | 36.9 g | 13.5 g | 43.8 g |
How hummus compares with other beans, legumes and soy foods
Among other beans, legumes, and soy foods, commercial hummus ranks highest for calories, total fat, and sodium. It has less protein than tempeh (20.3 g) or tofu (17.3 g) and less fiber than pinto beans (9.0 g) or chickpeas (7.6 g). Compared to its main ingredient, chickpeas, hummus has more calories (237 vs 164 kcal) and significantly more fat (17.8 g vs 2.6 g) per 100 grams, largely due to added tahini and oil. However, it ranks higher than many other legumes for its magnesium, zinc, and selenium content.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Hummus | 237 | 7.8 g | 15 g | 5.5 g | 17.8 g |
| Tempeh | 192 | 20.3 g | 7.6 g | n/a g | 10.8 g |
| Chickpeas | 164 | 8.9 g | 27.4 g | 7.6 g | 2.6 g |
| Pinto Beans | 143 | 9 g | 26.2 g | 9 g | 0.65 g |
| Tofu | 144 | 17.3 g | 2.8 g | 2.3 g | 8.7 g |
Quick answers
How many calories are in hummus?
A 100-gram serving of commercial hummus has 237 calories. A tablespoon has about 36 calories, and one cup has 583 calories.
How much protein is in hummus?
There are 7.8 grams of protein in 100 grams of commercial hummus. A tablespoon provides 1.2 grams, while a cup contains 19.2 grams.
Is hummus high in sugar?
No, commercial hummus is very low in sugar. A 100-gram serving contains just 0.62 grams of total sugars.
When to talk to a doctor or dietitian
- Hummus contains sesame, one of the major food allergens in the US. If you have a known or suspected sesame allergy, follow the plan your allergist gave you, and get urgent help for signs of a severe reaction such as throat tightness or trouble breathing.
- With 426 mg of sodium per 100 g, it can add up quickly if you have been told to limit salt, for example for high blood pressure or heart failure.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how hummus fits your situation.
Last updated October 21, 2026