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Hummus

Hummus

Everyday

Hummus is a traditional Middle Eastern spread made from blended chickpeas, tahini (sesame seed paste), lemon juice, and garlic. This vegan and gluten-free staple provides a balanced combination of plant-based protein, dietary fiber, and heart-healthy unsaturated fats from olive oil and sesame. Its smooth, creamy texture and savory flavor profile make it a versatile dip, sandwich spread, or accompaniment to raw vegetables in both classic and contemporary diets.

Macro Impact

A 2 tbsp serving contains 66 calories, 2g protein, 5g carbs, and 5g fat.

Calorie Burn

How long would it take to burn off 66 calories?
Walking3.5 mph, moderate pace
15 min
YogaModerate effort, gentle pace
11 min
SwimmingModerate effort, freestyle
8 min
Biking12-14 mph, moderate effort
7 min
StairsStair climbing, moderate pace
8 min
Running5 mph (12 min/mile)
6 min

Nutrition Facts

Serving size2 tbsp (30 g)
Amount per serving
Calories66
% Daily Value*
Total Fat5g
7%
Saturated Fat0.6g
3%
Trans Fat0.0g
Polyunsaturated Fat2g
Monounsaturated Fat2g
Cholesterol0mg
0%
Sodium124mg
5%
Total Carbohydrate5g
2%
Dietary Fiber2g
6%
Total Sugars0.2g
Includes Added Sugars0g
0%
Protein2g
Vitamin D0mcg
0%
Calcium13mg
1%
Iron0.7mg
4%
Potassium82mg
2%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
5 / 275 g
2%
Fiber
2 / 28 g
6%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
3 g
Fat
Total Fat
5 / 78 g
7%
Monounsaturated
2 / 31 g
6%
Polyunsaturated
2 / 23 g
9%
Saturated
1 / 23 g
3%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
5%
Omega 6
2 / 19 g
11%
Omega 9
2 g
Protein
Protein
2 / 80 g
3%
Amino Acids
Histidine
0 / 3 g
0%
Isoleucine
0 / 2 g
0%
Leucine
0 / 3 g
0%
Lysine
0 / 2 g
0%
Methionine
0 / 1 g
0%
Phenylalanine
0 / 2 g
0%
Threonine
0 / 1 g
0%
Tryptophan
0 / 0 g
7%
Valine
0 / 2 g
0%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
4%
Riboflavin, B2
0 / 1 mg
2%
Niacin, B3
0 / 15 mg
1%
Pantothenic Acid, B5
0 / 5 mg
2%
Pyridoxine, B6
0 / 1 mg
3%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
20 / 400 mcg
5%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
4%
Vitamin K
6 / 105 mcg
6%
Minerals
Calcium
13 / 1k mg
1%
Copper
0 / 1 mg
13%
Iron
1 / 13 mg
5%
Magnesium
21 / 370 mg
6%
Manganese
0 / 2 mg
13%
Phosphorous
51 / 700 mg
7%
Potassium
82 / 3k mg
3%
Selenium
2 / 55 mcg
4%
Sodium
124 / 2.3k mg
5%
Zinc
0 / 10 mg
5%
Chromium
0 / 30 mcg
0%
Molybdenum
12 / 45 mcg
26%
Iodine
1 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
18 g
Caffeine
0 mg
Choline
14 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Hummus, commercial. USDA Foundational Foods. FDC ID 321358.
  2. 2.Hummus, commercial. USDA Standard Reference, Legacy. Food ID 174289.
  3. 3.Hummus, commercial. Canadian Nutrient File. Food ID 4870.
  4. 4.Dip, hummus, commercial. Australian Nutrient Database. Public Food Key F003539.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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