prepared · Serving 2 tbsp
Hummus
Hummus scores 64/100 (Good) on FoodScore. It offers significant fiber and protein, along with several micronutrients, though it is a moderately processed food with some sodium.
64
Good
FoodScore / 100
Score breakdown
What it has going for it
Bonuses- Fiber (6g)+7
- Protein (7.9g)+3
- Micronutrients (Iron, Magnesium, Phosphorus, Zinc, Folate)+10
What brings the score down
Penalties- Sodium (379mg)-1
- Processed (NOVA 3)-5
Based on our published methodology (USDA Dietary Guidelines 2020-2025 + NIH DRI).
Nutrition facts
| Nutrient | Per 100g | % DV |
|---|---|---|
| Calories | 166 kcal | — |
| Total fat | 9.6 g | 12% |
| Saturated fat | 1.4 g | 7% |
| Trans fat | 0 g | — |
| Fiber | 6 g | 21% |
| Protein | 7.9 g | 16% |
| Added sugar | 0 g | 0% |
| Sodium | 379 mg | 16% |
| Potassium | 228 mg | 5% |
| Calcium | 38 mg | 3% |
| Iron | 2.4 mg | 13% |
| Magnesium | 71 mg | 17% |
| Phosphorus | 176 mg | 14% |
| Zinc | 1.6 mg | 15% |
| Vitamin A | 0 % | 0% |
| Vitamin C | 0 % | 0% |
| Vitamin D | 0 % | 0% |
| Vitamin E | 0 % | 0% |
| Vitamin K | 0 % | 0% |
| Vitamin B12 | 0 % | 0% |
| Folate | 30 % | 30% |
| Riboflavin | 0 % | 0% |
| Omega-3 | 0 g | — |
Ingredients: Cooked chickpeas, tahini, lemon juice, olive oil, garlic, salt, cumin
Frequently asked questions
- Is hummus good for you?
- Hummus is a good choice, scoring 64/100 on FoodScore. It provides beneficial fiber and protein, as well as essential micronutrients like iron and folate.
- Is hummus good for weight loss?
- Hummus can be good for weight loss due to its high fiber content (6g per 100g), which promotes satiety. Its protein content (7.9g per 100g) also helps with fullness.
- Is hummus good for people with diabetes?
- Hummus can be a suitable option for people with diabetes. Its high fiber content helps manage blood sugar levels, and it contains no added sugar.
- Is hummus ultra-processed?
- Hummus is classified as NOVA 3, meaning it is a processed food. While not ultra-processed, it contains ingredients like tahini and oil, which contribute to its classification.
Sources: USDA FoodData Central · FDA Nutrition Facts label
Updated 4/19/2026.