Hummus Nutrition Facts: Calories, Macros & Health Benefits
Summary: Hummus contains 166 calories, 7.9g protein, 14.3g carbs, and 9.6g fat per 2 tablespoons (30g). It is a source of sodium, iron, zinc.
Nutrition Facts — 2 tablespoons (30g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 166 kcal | 8% |
| Protein | 7.9g | 16% |
| Carbohydrates | 14.3g | 5% |
| Total Fat | 9.6g | 12% |
| Fiber | 6.0g | 21% |
| Sugar | 0.27g | -- |
| Saturated Fat | 1.4g | 7% |
| Sodium | 379.0mg | 16% |
| Calcium | 71.0mg | 5% |
| Iron | 228.0mg | 1267% |
| Magnesium | 1.8mg | 0% |
| Zinc | 176.0mg | 1600% |
| Vitamin C | 0.18mg | 0% |
| Vitamin A | 0.06mcg | 0% |
| Vitamin B6 | 0.58mg | 34% |
| Vitamin B12 | 0.20mcg | 8% |
| Folate | 83.0mcg | 21% |
| Vitamin E | 0.90mg | 6% |
| Phosphorus | 3.0mg | 0% |
Is Hummus Good for You?
Hummus provides 166 calories per 2 tablespoons (30g) with 7.9g protein, 14.3g carbohydrates, and 9.6g fat. It is a source of sodium (16% dv), iron (1267% dv), zinc (1600% dv).
Creamy Middle Eastern dip made from blended chickpeas, tahini, lemon and garlic
Key Health Benefits of Hummus
- Sodium (16% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1267% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1600% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (34% DV): Supports balanced nutrition when included as part of your daily meals.
- Folate (21% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 7.9g protein per serving to support satiety and muscle maintenance.
How to Track Hummus Nutrition with Gram
Use Gram to log hummus and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in hummus?
Hummus contains 166 calories per 2 tablespoons (30g).
How much protein is in hummus?
Hummus provides 7.9g of protein per 2 tablespoons (30g).
How many carbs are in hummus?
Hummus has 14.3g of carbohydrates per 2 tablespoons (30g).
Is hummus good for tracking nutrition?
Yes. Hummus can be logged by calories, macros, and micronutrients in the Gram app.
How should I use hummus in a meal plan?
Use Hummus as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track hummus and thousands of other foods with the Gram app.