Hummus vs tempeh: which is healthier?

Tempeh is more nutrient-dense, scoring 47/100 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.

Hummus

31/100Lower nutrient density

237 kcal per 100 g. 2 tbsp: 30 g

Tempeh

47/100Moderate nutrient density

192 kcal per 100 g. 3 oz: 85 g

Higher score

Which to pick for your goal

Fewer caloriesTempeh237 vs 192 kcal per 100 g
More proteinTempeh7.8 vs 20 g per 100 g
More fiberHummus5.5 vs 0 g per 100 g
Less sugarTempeh0.6 vs 0 g per 100 g
More potassiumTempeh312 vs 412 mg per 100 g
Less saturated fatAbout even2.6 vs 2.5 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Hummus, 100 g	Tempeh, 100 g	Hummus, 30 g	Tempeh, 85 g
Calories	237 kcal	192 kcal	71 kcal	163 kcal
Protein	7.8 g	20 g	2.3 g	17 g
Carbohydrates	15 g	7.6 g	4.5 g	6.5 g
Sugars	0.6 g	0 g	0.2 g	0 g
Fiber	5.5 g	0 g	1.6 g	0 g
Fat	18 g	11 g	5.3 g	9.2 g
Saturated fat	2.6 g	2.5 g	0.8 g	2.2 g
Vitamin C	0 mg	0 mg	0 mg	0 mg
Vitamin A	1 µg	0 µg	0.3 µg	0 µg
Potassium	312 mg	412 mg	94 mg	350 mg
Iron	2.5 mg	2.7 mg	0.8 mg	2.3 mg
Calcium	47 mg	111 mg	14 mg	94 mg
Magnesium	75 mg	81 mg	23 mg	69 mg
Sodium	426 mg	9 mg	128 mg	7.7 mg

Last updated October 8, 2026. Scores use the HowHealthyIs Score method.

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