Hummus, commercial
Whole food · Legumes and Legume Products
Photo: Wikipedia
Creamy, tangy, and savory, commercial hummus is a smooth paste of cooked chickpeas, tahini, lemon juice, and garlic. Its texture is luxuriously thick yet dippable, with a nutty depth from sesame paste. Nutritionally, it's a standout plant-based protein and fiber source, with healthy fats from tahini.
💚 Why it's loved
People adore hummus for its perfect balance of creamy, savory, and slightly tangy flavors, making it an endlessly versatile base for dips, spreads, and bowls. It's a beloved staple of Middle Eastern cuisine that has become a global comfort food.
⚠️ Watch-outs & how to enjoy it better
Commercial versions can be high in sodium, which may be a concern for those monitoring blood pressure. It's also a common allergen due to sesame (tahini) and legumes (chickpeas). To counteract sodium, pair with fresh, low-sodium veggies and check labels for lower-sodium brands.
Key benefits
- Excellent source of plant-based protein (7.35g per 100g)
- High in dietary fiber (5.4g per 100g) for digestive health
- Provides healthy monounsaturated fats from tahini
- Naturally low in sugar (0g per 100g)
- Contains micronutrients like iron and folate from chickpeas
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The world's largest serving of hummus, weighing over 10,000 pounds, was made in Lebanon in 2010, setting a Guinness World Record.
Full nutrition (scales with serving)
| Water | 58.7 g |
| Energy (Atwater General Factors) | 243 kcal |
| Energy (Atwater Specific Factors) | 229 kcal |
| Energy | 229 kcal |
| Energy | 960 kj |
| Nitrogen | 1.2 g |
| Protein | 7.3 g |
| Total lipid (fat) | 17.1 g |
| Total fat (NLEA) | 16.1 g |
| Ash | 2.0 g |
| Carbohydrate, by difference | 14.9 g |
| Carbohydrate, by summation | 13.9 g |
| Fiber, total dietary | 5.4 g |
| Sugars, Total | 0.34 g |
| Sucrose | 0.18 g |
| Glucose | 0.00 g |
| Fructose | 0.15 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 8.1 g |
| Calcium, Ca | 41.0 mg |
| Iron, Fe | 2.4 mg |
| Magnesium, Mg | 71.1 mg |
| Phosphorus, P | 166 mg |
| Potassium, K | 289 mg |
| Sodium, Na | 438 mg |
| Zinc, Zn | 1.4 mg |
| Copper, Cu | 0.35 mg |
| Manganese, Mn | 1.1 mg |
| Selenium, Se | 16.2 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.15 mg |
| Riboflavin | 0.12 mg |
| Niacin | 0.95 mg |
| Pantothenic acid | 0.32 mg |
| Vitamin B-6 | 0.14 mg |
| Folate, total | 36.0 ug |
| Choline, total | 46.6 mg |
| Choline, free | 22.3 mg |
| Choline, from phosphocholine | 23.0 mg |
| Choline, from phosphotidyl choline | 0.20 mg |
| Choline, from glycerophosphocholine | 1.1 mg |
| Choline, from sphingomyelin | 0.00 mg |
| Betaine | 0.20 mg |
| Vitamin A, RAE | 1.0 ug |
| Carotene, beta | 12.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 3.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 258 ug |
| Vitamin E (alpha-tocopherol) | 1.7 mg |
| Tocopherol, beta | 0.31 mg |
| Tocopherol, gamma | 9.5 mg |
| Tocopherol, delta | 1.3 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin K (phylloquinone) | 17.2 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 0.00 ug |
| Fatty acids, total saturated | 2.2 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 11:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 1.4 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.63 g |
| SFA 20:0 | 0.08 g |
| SFA 22:0 | 0.04 g |
| SFA 24:0 | 0.03 g |
| Fatty acids, total monounsaturated | 6.4 g |
| MUFA 14:1 c | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 c | 0.02 g |
| MUFA 17:1 | 0.01 g |
| MUFA 17:1 c | 0.01 g |
| MUFA 18:1 c | 6.3 g |
| MUFA 20:1 c | 0.08 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 22:1 n-9 | 0.00 g |
| MUFA 24:1 c | 0.01 g |
| Fatty acids, total polyunsaturated | 7.5 g |
| PUFA 18:2 c | 6.8 g |
| PUFA 18:2 n-6 c,c | 6.8 g |
| PUFA 18:2 CLAs | 0.00 g |
| PUFA 18:3 c | 0.66 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.64 g |
| PUFA 18:3 n-6 c,c,c | 0.02 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 c | 0.01 g |
| PUFA 20:2 n-6 c,c | 0.01 g |
| PUFA 20:3 c | 0.00 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.00 g |
| PUFA 20:3 n-9 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:4c | 0.01 g |
| PUFA 20:5c | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:2 | 0.00 g |
| PUFA 22:5 c | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 c | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.02 g |
| Fatty acids, total trans-monoenoic | 0.01 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.01 g |
| TFA 22:1 t | 0.00 g |
| Fatty acids, total trans-dienoic | 0.01 g |
| TFA 18:2 t not further defined | 0.01 g |
| Fatty acids, total trans-polyenoic | 0.00 g |
| TFA 18:3 t | 0.00 g |
FAQ
Is hummus gluten-free?
Traditional hummus made from chickpeas, tahini, lemon, and garlic is naturally gluten-free. However, always check commercial labels for potential cross-contamination or added ingredients.
Can I freeze hummus?
Yes, hummus freezes well for up to 4 months. Store in an airtight container, leaving some space for expansion. Thaw in the refrigerator and stir well before serving.
What's the difference between commercial and homemade hummus?
Commercial hummus often has added preservatives, stabilizers, and higher sodium for shelf life. Homemade allows control over ingredients, texture, and flavor, often resulting in a fresher, more vibrant taste.