Prepared & Other Phytochemical data available 🇬🇧 CoFID 2021 · 13-556
✦ Good plant protein and fibre ✦ Iron and folate from chickpeas ✦ Healthy unsaturated fats from tahini and olive oil ✦ Check sodium levels across brands

Commercial hummus is a blended dip made from cooked chickpeas, tahini (sesame paste), lemon juice, garlic, and olive oil. It provides useful plant protein (~5g/100g), dietary fibre, iron, folate, and healthy unsaturated fats from the tahini and olive oil. It is calorie-dense (~170 kcal/100g) relative to its volume and can be relatively high in sodium depending on brand.

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Preparation note

Serve with vegetable crudites, wholegrain pitta, or oatcakes rather than white bread for a more balanced snack with more fibre and sustained energy. A 40g serving (a generous tablespoon) is a reasonable portion providing around 68 kcal.

Sources: CoFID 2021

Macronutrients per 100g

1,272
kJ
Energy
6.80
g
Protein
10.5
g
Carbs
4.90
g
Fibre
26.7
g
Fat
0.60
g
Sugars
1.03
g
Salt

Vitamins & Minerals

Nutrient Per 100g % Daily Value* Level
Potassium 190 mg 10%
Phosphorus 160 mg 23%
Magnesium 62.0 mg 17%
Folate 42.0 µg 21%
Calcium 41.0 mg 5%
Selenium 4.00 µg 7%
Iron 1.90 mg 14%
Zinc 1.40 mg 14%
Niacin (B3) 1.10 mg 7%
Vitamin C 1.00 mg 1%
Manganese 0.500 mg 25%
Pantothenic Acid (B5) 0.390 mg 7%
Copper 0.300 mg 30%
Thiamin (B1) 0.160 mg 15%
Vitamin B6 0.150 mg 11%
Riboflavin (B2) 0.050 mg 4%
Vitamin B12 0.000 µg 0%
Vitamin A (RAE) 0.000 µg 0%
Vitamin D 0.000 µg 0%
Sucrose 0.500 g —
Fructose 0.100 g —
Cholesterol 0.000 mg —
Retinol (vitamin A) 0.000 µg 0%
Omega-6 (Linoleic acid) 2.06 g —
Omega-3 (Alpha-linolenic acid) 0.110 g —

* % Daily Value based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.

Primary data source for this entry: McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID 2021), Public Health England. Source record tag: CoFID 2021. Phytochemical data: USDA Flavonoid Database Release 3.3 (2018) and published analytical literature as indicated on each compound. All values are per 100g fresh weight unless stated. % Daily Values based on EU Nutrient Reference Values (NRVs) per Regulation (EU) No 1169/2011. Nutriofia is a research and information resource — nothing on this page constitutes medical advice. Page generated from Nutriofia database · Argarth Collective Ltd · Company No. 16864945.