Hummus vs tahini: which is healthier?
Hummus is more nutrient-dense, scoring 31/100 against 22/100 for tahini. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Hummus
237 kcal per 100 g. 2 tbsp: 30 g
Higher scoreTahini
592 kcal per 100 g. 1 tbsp: 15 g
Which to pick for your goal
- Fewer caloriesHummus237 vs 592 kcal per 100 g
- More proteinTahini7.8 vs 17 g per 100 g
- More fiberHummus5.5 vs 4.7 g per 100 g
- Less sugarTahini0.6 vs 0 g per 100 g
- More potassiumTahini312 vs 459 mg per 100 g
- Less saturated fatHummus2.6 vs 7.4 g per 100 g
Nutrition side by side
| Nutrient | Hummus, 100 g | Tahini, 100 g | Hummus, 30 g | Tahini, 15 g |
|---|---|---|---|---|
| Calories | 237 kcal | 592 kcal | 71 kcal | 89 kcal |
| Protein | 7.8 g | 17 g | 2.3 g | 2.6 g |
| Carbohydrates | 15 g | 22 g | 4.5 g | 3.2 g |
| Sugars | 0.6 g | 0 g | 0.2 g | 0 g |
| Fiber | 5.5 g | 4.7 g | 1.6 g | 0.7 g |
| Fat | 18 g | 53 g | 5.3 g | 8 g |
| Saturated fat | 2.6 g | 7.4 g | 0.8 g | 1.1 g |
| Vitamin C | 0 mg | 4.2 mg | 0 mg | 0.6 mg |
| Vitamin A | 1 µg | 3 µg | 0.3 µg | 0.5 µg |
| Potassium | 312 mg | 459 mg | 94 mg | 69 mg |
| Iron | 2.5 mg | 4.4 mg | 0.8 mg | 0.7 mg |
| Calcium | 47 mg | 141 mg | 14 mg | 21 mg |
| Magnesium | 75 mg | 95 mg | 23 mg | 14 mg |
| Sodium | 426 mg | 35 mg | 128 mg | 5.3 mg |
Last updated . Scores use the HowHealthyIs Score method.