Hummus nutrition facts

Hummus (2 tbsp, 30 g) has 71 calories, 2.2 g protein, 1.6 g fiber, 5.1 g fat. It is a good source of manganese and copper.

Manganese 14% DV Copper 12% DV Selenium 8.8% DV Fiber 5.8% DV Magnesium 5.1% DV

#14 of 36 legumes for omega-3 #87 of 100 foods for lutein + zeaxanthin #17 of 40 legumes for polyunsaturated fat #14 of 27 legumes for vitamin K #9 of 10 legumes for vitamin A #13 of 15 legumes for beta-carotene

Nutrition Facts

Serving size2 tbsp (30 g)

Calories71

Total Fat 5.1g6.6%

Saturated Fat 0.7g3.3%

Trans Fat 0.01g

Cholesterol 0mg0%

Sodium 131mg5.7%

Total Carbohydrate 4.5g1.6%

Dietary Fiber 1.6g5.8%

Total Sugars 0.2g

Protein 2.2g4.4%

Vitamin D 0µg0%

Calcium 12mg0.9%

Iron 0.7mg4%

Potassium 87mg1.8%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values from USDA FoodData Central; label rounding rules are not applied.

Calorie breakdown

■ Protein 12%
■ Fat 63%
■ Carbohydrate 25%

Share of calories by the 4-9-4 Atwater factors; the centre shows USDA's calorie value.

Scores

Nutrient density (NRF9.3)

Nine nutrients to encourage minus three to limit, per 100 kcal. Whole foods range from about −60 to 600; leafy greens score highest.

-0.1

Inflammatory profile anti-inflammatory

Lower is more anti-inflammatory. Percentile 22 among 1,677 whole foods, from Dietary Inflammatory Index weights applied to this food's nutrients per 100 kcal.

All nutrients in hummus

Nutrient	Per 2 tbsp	% Daily Value
Macronutrients
Calories	71 kcal	3.6%
ProteinF	2.2 g	4.4%
Total fatF	5.1 g	6.6%
CarbohydrateF	4.5 g	1.6%
FiberF	1.6 g	5.8%
Sugars	0.2 g	no DV
Fats
Saturated fatF	0.7 g	3.3%
Trans fatF	0.01 g	no DV
Monounsaturated fatF	1.9 g	no DV
Polyunsaturated fatF	2.2 g	no DV
Omega-3 (ALA+EPA+DHA)F	0.19 g	no DV
Omega-6 (linoleic)	2.42 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	0 mg	0%
Thiamin (B1)F	0.04 mg	3.8%
Riboflavin (B2)F	0.03 mg	2.7%
Niacin (B3)F	0.3 mg	1.8%
Pantothenic acid (B5)F	0.1 mg	1.9%
Vitamin B6F	0.04 mg	2.5%
Folate (DFE)F	11 µg	2.7%
Vitamin B12	0 µg	0%
Vitamin A (RAE)F	0 µg	0%
Vitamin EF	0.52 mg	3.5%
Vitamin D	0 µg	0%
Vitamin KF	5.2 µg	4.3%
Minerals
SodiumF	131 mg	5.7%
CalciumF	12 mg	0.9%
IronF	0.7 mg	4%
MagnesiumF	21 mg	5.1%
PhosphorusF	50 mg	4%
PotassiumF	87 mg	1.8%
ZincF	0.4 mg	3.8%
CopperF	0.1 mg	12%
ManganeseF	0.32 mg	14%
SeleniumF	4.9 µg	8.8%
Carotenoids
Beta-caroteneF	4 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthinF	77 µg	no DV
Other
Caffeine	0 mg	no DV
WaterF	18 g	no DV

Nutrient	Per 100 g	% Daily Value
Macronutrients
Calories	237 kcal	12%
ProteinF	7.3 g	15%
Total fatF	17.1 g	22%
CarbohydrateF	14.9 g	5.4%
FiberF	5.4 g	19%
Sugars	0.6 g	no DV
Fats
Saturated fatF	2.2 g	11%
Trans fatF	0.02 g	no DV
Monounsaturated fatF	6.4 g	no DV
Polyunsaturated fatF	7.5 g	no DV
Omega-3 (ALA+EPA+DHA)F	0.64 g	no DV
Omega-6 (linoleic)	8.08 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	0 mg	0%
Thiamin (B1)F	0.15 mg	12%
Riboflavin (B2)F	0.12 mg	8.8%
Niacin (B3)F	0.9 mg	5.9%
Pantothenic acid (B5)F	0.32 mg	6.4%
Vitamin B6F	0.14 mg	8.4%
Folate (DFE)F	36 µg	9%
Vitamin B12	0 µg	0%
Vitamin A (RAE)F	1 µg	0.1%
Vitamin EF	1.74 mg	12%
Vitamin D	0 µg	0%
Vitamin KF	17.2 µg	14%
Minerals
SodiumF	438 mg	19%
CalciumF	41 mg	3.2%
IronF	2.4 mg	13%
MagnesiumF	71 mg	17%
PhosphorusF	166 mg	13%
PotassiumF	289 mg	6.1%
ZincF	1.4 mg	13%
CopperF	0.35 mg	39%
ManganeseF	1.06 mg	46%
SeleniumF	16.2 µg	29%
Carotenoids
Beta-caroteneF	12 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthinF	258 µg	no DV
Other
Caffeine	0 mg	no DV
WaterF	59 g	no DV

Nutrient	Per 1 oz (28 g)	% Daily Value
Macronutrients
Calories	67 kcal	3.4%
ProteinF	2.1 g	4.2%
Total fatF	4.8 g	6.2%
CarbohydrateF	4.2 g	1.5%
FiberF	1.5 g	5.5%
Sugars	0.2 g	no DV
Fats
Saturated fatF	0.6 g	3.1%
Trans fatF	0.01 g	no DV
Monounsaturated fatF	1.8 g	no DV
Polyunsaturated fatF	2.1 g	no DV
Omega-3 (ALA+EPA+DHA)F	0.18 g	no DV
Omega-6 (linoleic)	2.29 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	0 mg	0%
Thiamin (B1)F	0.04 mg	3.5%
Riboflavin (B2)F	0.03 mg	2.5%
Niacin (B3)F	0.3 mg	1.7%
Pantothenic acid (B5)F	0.09 mg	1.8%
Vitamin B6F	0.04 mg	2.4%
Folate (DFE)F	10 µg	2.6%
Vitamin B12	0 µg	0%
Vitamin A (RAE)F	0 µg	0%
Vitamin EF	0.49 mg	3.3%
Vitamin D	0 µg	0%
Vitamin KF	4.9 µg	4.1%
Minerals
SodiumF	124 mg	5.4%
CalciumF	12 mg	0.9%
IronF	0.7 mg	3.8%
MagnesiumF	20 mg	4.8%
PhosphorusF	47 mg	3.8%
PotassiumF	82 mg	1.7%
ZincF	0.4 mg	3.6%
CopperF	0.1 mg	11%
ManganeseF	0.3 mg	13%
SeleniumF	4.6 µg	8.4%
Carotenoids
Beta-caroteneF	3 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthinF	73 µg	no DV
Other
Caffeine	0 mg	no DV
WaterF	17 g	no DV

Missing nutrients were not analysed by USDA for this food; they are not zero. F marks a value updated from Foundation Foods (April 2026 analytical data). Source: USDA FoodData Central #174289 ("Hummus, commercial"), Foundation Foods #321358.

Frequently asked questions

How many calories are in hummus?

Hummus has 71 calories per 2 tbsp (30 g), or 237 calories per 100 g, according to USDA FoodData Central.

How much protein is in hummus?

2.2 g of protein per 2 tbsp, which is 4.4% of the 50 g Daily Value.

What is hummus rich in?

Per serving, hummus is richest in Manganese at 14% of the Daily Value, Copper (12%), Selenium (8.8%), Fiber (5.8%).

Is hummus healthy?

By nutrient density, hummus scores 23 on the NRF9.3 index (nine nutrients to encourage minus three to limit, per 100 kcal). Its nutrient profile is anti-inflammatory compared with other whole foods. See the methodology page for how both scores work; this is data, not medical advice.

More legumes

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.