How healthy is hummus?
Is hummus healthy? Yes, in moderate portions. Hummus scores 31/100 on the HowHealthyIs Score: 100 g provides 237 kcal, 5.5 g fiber and 75 mg magnesium. Hummus is made from chickpeas and tahini, bringing fiber, plant protein and mostly unsaturated fat. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Hummus ranks higher than 31% of them.
Counts in favor (% daily value per 100 kcal)
- Fiber8%
- Magnesium8%
- Protein7%
- Iron6%
- Vitamin E4%
- Potassium3%
- Calcium2%
- Vitamin A0%
- Vitamin C0%
Counts against
- Saturated fat5%
- Added sugars0%
- Sodium8%
Raw NRF9.3: 37 minus 13 = 24. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in hummus?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 237 kcal | 71 kcal | |
| Protein | 7.8 g | 2.3 g | 5% |
| Carbohydrates | 15 g | 4.5 g | 2% |
| Fiber | 5.5 g | 1.6 g | 6% |
| Sugars | 0.6 g | 0.2 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 18 g | 5.3 g | 7% |
| Saturated fat | 2.6 g | 0.8 g | 4% |
| Vitamins | |||
| Vitamin A | 1 µg | 0.3 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | 1.5 mg | 0.5 mg | 3% |
| Minerals | |||
| Calcium | 47 mg | 14 mg | 1% |
| Iron | 2.5 mg | 0.8 mg | 4% |
| Potassium | 312 mg | 94 mg | 2% |
| Magnesium | 75 mg | 23 mg | 5% |
| Sodium | 426 mg | 128 mg | 6% |
Source: USDA FoodData Central, "Hummus, commercial" (FDC 174289). Values rounded.
Why is hummus good for you?
A typical portion does not supply 10% or more of the daily value for any of the nine nutrients we score.
Good ways to use it
- Dips with vegetables
- Spreading instead of mayonnaise
What should you watch out for?
- Calorie-dense enough that scooping from the tub adds up. Store-bought versions vary in salt.
Which legumes score higher?
Other legumes with more nutrition per calorie. Variety matters more than picking one winner.