Hummus

Hummus is a creamy, savory dip or spread made from cooked, mashed chickpeas blended with tahini (sesame paste), lemon juice, and garlic. It is a staple of Middle Eastern and Mediterranean cuisine, enjoyed for centuries as a versatile and flavorful accompaniment to meals.

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🍽️ Nutrition at a glance

Hummus is a balanced source of plant-based protein, healthy fats from tahini, and dietary fiber from chickpeas, making it a nutrient-dense option. A typical 100-gram serving contains roughly 170-200 calories, along with key nutrients like iron, folate, and phosphorus.

Nutrition breakdown

Calories	378 kcal
Protein	10.4 g
Carbs	44.8 g
Fat	18.4 g
Fiber	12 g
Sugar	6.4 g
Sodium	856 mg
Potassium	727 mg
Folate	144 mcg
Iron	4.6 mg
Magnesium	115 mg
Phosphorus	238 mg
Zinc	2.5 mg
Vitamin B6	0.4 mg
Manganese	1.7 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, hummus is a beloved dish with deep roots in the Levant region, often sparking friendly debates about its exact origins. Nutritionally, it's unique as a complete protein when paired with whole grains like pita, and its ingredients promote heart health and sustained energy.