Chickpeas vs hummus: which is healthier?
Chickpeas are more nutrient-dense, scoring 56/100 against 31/100 for hummus. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Chickpeas
164 kcal per 100 g. 1 cup cooked: 164 g
Higher scoreHummus
237 kcal per 100 g. 2 tbsp: 30 g
Which to pick for your goal
- Fewer caloriesChickpeas164 vs 237 kcal per 100 g
- More proteinChickpeas8.9 vs 7.8 g per 100 g
- More fiberChickpeas7.6 vs 5.5 g per 100 g
- Less sugarHummus4.8 vs 0.6 g per 100 g
- More potassiumAbout even291 vs 312 mg per 100 g
- Less saturated fatChickpeas0.3 vs 2.6 g per 100 g
Nutrition side by side
| Nutrient | Chickpeas, 100 g | Hummus, 100 g | Chickpeas, 164 g | Hummus, 30 g |
|---|---|---|---|---|
| Calories | 164 kcal | 237 kcal | 269 kcal | 71 kcal |
| Protein | 8.9 g | 7.8 g | 15 g | 2.3 g |
| Carbohydrates | 27 g | 15 g | 45 g | 4.5 g |
| Sugars | 4.8 g | 0.6 g | 7.9 g | 0.2 g |
| Fiber | 7.6 g | 5.5 g | 12 g | 1.6 g |
| Fat | 2.6 g | 18 g | 4.2 g | 5.3 g |
| Saturated fat | 0.3 g | 2.6 g | 0.4 g | 0.8 g |
| Vitamin C | 1.3 mg | 0 mg | 2.1 mg | 0 mg |
| Vitamin A | 1 µg | 1 µg | 1.6 µg | 0.3 µg |
| Potassium | 291 mg | 312 mg | 477 mg | 94 mg |
| Iron | 2.9 mg | 2.5 mg | 4.7 mg | 0.8 mg |
| Calcium | 49 mg | 47 mg | 80 mg | 14 mg |
| Magnesium | 48 mg | 75 mg | 79 mg | 23 mg |
| Sodium | 7 mg | 426 mg | 11 mg | 128 mg |
Last updated . Scores use the HowHealthyIs Score method.