Calories in hummus
Commercial. 237 kcal (992 kJ) per 100 g. Choose a portion below and every figure on the page updates.
Hummus is a dip of puréed chickpeas, tahini (sesame paste), olive oil, lemon and garlic. This commercial version has 237 kcal (992 kJ) per 100 g, and fat supplies about two-thirds of that energy, mostly from the tahini and oil. It still brings useful protein and fibre from the chickpeas, along with a fair amount of salt.
Where the energy comes from
Share of total energy contributed by each macronutrient, using the standard 4/4/9 kcal per gram factors:
Full nutrition breakdown
Values shown for 30 g.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 71 kcal | – |
| Energy | 297 kJ | – |
| Protein | 2.3 g | 5% |
| Total fat | 5.3 g | 7% |
| Saturated | 0.77 g | 4% |
| Monounsaturated | 1.6 g | – |
| Polyunsaturated | 2.64 g | – |
| Trans | 0.01 g | – |
| Cholesterol | 0 mg | 0% |
| Total carbohydrate | 4.5 g | 2% |
| Sugars | 0.19 g | – |
| Starch | 2.42 g | – |
| Fibre | 1.7 g | 6% |
| Water | 17.2 g | – |
| Vitamins | ||
| Vitamin A | 0.3 µg | <1% |
| Vitamin C | 0 mg | 0% |
| Vitamin E | 0.5 mg | 3% |
| Vitamin K | 6.8 µg | 6% |
| Thiamin (B1) | 0.048 mg | 4% |
| Riboflavin (B2) | 0.038 mg | 3% |
| Niacin (B3) | 0.3 mg | 2% |
| Pantothenic acid (B5) | 0.104 mg | 2% |
| Vitamin B6 | 0.044 mg | 3% |
| Folate | 14.4 µg | 4% |
| Minerals | ||
| Calcium | 14.1 mg | 1% |
| Iron | 0.8 mg | 4% |
| Magnesium | 22.5 mg | 5% |
| Phosphorus | 54.3 mg | 4% |
| Potassium | 93.6 mg | 2% |
| Sodium | 127.8 mg | 6% |
| Zinc | 0.4 mg | 4% |
| Copper | 0.113 mg | 13% |
| Manganese | 0.3 mg | 15% |
| Selenium | 1.4 µg | 3% |
Daily Values are the FDA reference intakes for adults and children aged 4 and over, based on a 2,000 kcal diet. They are a labelling standard, not a personal target.
Common portions
| Portion | Grams | kcal | kJ | Protein g | Carbs g | Fat g |
|---|---|---|---|---|---|---|
| 2 tbsp | 30 | 71 | 297 | 2.3 | 4.5 | 5.3 |
| 1 tbsp | 15 | 36 | 149 | 1.2 | 2.2 | 2.7 |
| 1/4 cup | 62 | 147 | 615 | 4.8 | 9.3 | 11 |
Things worth knowing
- Two tablespoons (30 g) have 71 kcal / 297 kJ, and a quarter cup (62 g) has 147 kcal / 615 kJ. Generous dipping often lands closer to the larger figure.
- Home-made hummus in the USDA data has 177 kcal and 8.6 g of fat per 100 g, against 17.8 g of fat in the commercial version, because recipes vary in how much tahini and oil they use.
- Sodium is 426 mg per 100 g, about 128 mg in two tablespoons. Flavoured versions with toppings such as pine nuts or extra oil vary, so check the label.
- Per 100 g it gives 5.5 g of fibre and 7.8 g of protein, and the fat is mostly unsaturated, with only 2.6 g saturated.
Converting these figures
One 2 tbsp of hummus is 71 kcal, which is 297 kJ. To convert any other figure, divide kilojoules by 4.184 for calories, or use the converter on the home page.
It takes 101 g of hummus to reach 1,000 kJ (239 kcal). See how that compares with other foods on the 1000 kJ to calories page.
Similar foods
Compare all 12 legumes in one table →
Source: USDA FoodData Central, SR Legacy 16158. Values are averages; individual samples vary with variety, growing conditions, and preparation.