Baba ganoush vs hummus: which is healthier?
Baba ganoush is more nutrient-dense, scoring 55/100 against 40/100 for hummus. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Baba ganoush
128 kcal per 100 g. 2 tbsp: 30 g
Higher scoreHummus
237 kcal per 100 g. 2 tbsp: 30 g
Which to pick for your goal
- Fewer caloriesBaba ganoush128 vs 237 kcal per 100 g
- More proteinHummus3 vs 7.8 g per 100 g
- More fiberAbout even5.2 vs 5.5 g per 100 g
- Less sugarHummus5.3 vs 0.6 g per 100 g
- More potassiumBaba ganoush377 vs 312 mg per 100 g
- Less saturated fatBaba ganoush1.3 vs 2.6 g per 100 g
Nutrition side by side
| Nutrient | Baba ganoush, 100 g | Hummus, 100 g | Baba ganoush, 30 g | Hummus, 30 g |
|---|---|---|---|---|
| Calories | 128 kcal | 237 kcal | 38 kcal | 71 kcal |
| Protein | 3 g | 7.8 g | 0.9 g | 2.3 g |
| Carbohydrates | 11 g | 15 g | 3.3 g | 4.5 g |
| Sugars | 5.3 g | 0.6 g | 1.6 g | 0.2 g |
| Fiber | 5.2 g | 5.5 g | 1.5 g | 1.6 g |
| Fat | 9.2 g | 18 g | 2.8 g | 5.3 g |
| Saturated fat | 1.3 g | 2.6 g | 0.4 g | 0.8 g |
| Vitamin C | 6.7 mg | 0 mg | 2 mg | 0 mg |
| Vitamin A | 4.7 µg | 1 µg | 1.4 µg | 0.3 µg |
| Potassium | 377 mg | 312 mg | 113 mg | 94 mg |
| Iron | 1.2 mg | 2.5 mg | 0.4 mg | 0.8 mg |
| Calcium | 53 mg | 47 mg | 16 mg | 14 mg |
| Magnesium | 29 mg | 75 mg | 8.7 mg | 23 mg |
| Sodium | 235 mg | 426 mg | 70 mg | 128 mg |
Last updated . Scores use the HowHealthyIs Score method.