Per portion: 176 kcal
Protein: 5.62 g
Carbs: 16.93 g
Fat: 10.9 g
Fibre: 5.28 g

Your portion

176kcal · 738 kJ

Protein: 5.62 g
Carbs: 16.93 g
Fat: 10.9 g

This is a legume-based dip made from chickpeas and tahini, so its character is mostly fat and carbs, with a modest amount of plant protein. A 60 g pot with veg delivers 142 kcal, 10.7 g of fat, and 9 g of carbs, of which only 0.37 g are sugars. Where it genuinely stands out is in trace minerals: it provides 58% of the daily reference for manganese, 38% for copper, and 30% for vitamin K, plus useful amounts of phosphorus and folate.

A normal portion is one small pot with a few carrot and cucumber sticks, which works well as a filling snack or a light lunch side. The fat comes mostly from tahini, so it is calorie-dense for its volume, but the 3.3 g of fibre and 4.7 g of protein help keep you satisfied. It pairs nicely with wholegrain crackers or a piece of fruit to round out the meal. There is no real caveat here, just watch the portion if you are tracking calories, as the dip alone can add up quickly.

Nutrition claims, per 100 g:

High Manganese · 58% High Copper · 38% High Vitamin K · 30% Source Phosphorus · 26% Source Folate (B9) · 24% Source Magnesium · 20% Source Iron · 18% Source Potassium · 16%

How to put it together

Cut the carrot and cucumber into sticks.
Serve alongside the hummus.

Full nutrition

Nutrition

per 1 pot + veg (180 g)

Energy	427 kcal	21.3%
Energy	1786 kJ	21.3%
Protein	14.0 g	28.0%
Carbohydrates	27.0 g	10.4%
of which sugars	1.12 g	1.2%
Starch	14.54 g
Fibre	9.9 g	39.6%
Fat	32.08 g	45.8%
of which saturates	4.61 g	23.1%
Monounsaturated	9.61 g
Polyunsaturated	15.86 g
Trans fat	0.03 g
Cholesterol	0.0 mg
Water	103.32 g
Ash	3.6 g

Sugar breakdown

Sucrose 0.61 g

Glucose 0.0 g

Fructose 0.5 g

Lactose 0.0 g

Maltose 0.0 g

Galactose 0.0 g

Minerals

Potassium 561.6 mg 28.1%

Calcium 84.6 mg 10.6%

Magnesium 135.0 mg 36.0%

Phosphorus 325.8 mg 46.5%

Sodium 766.8 mg

Iron 4.57 mg 32.6%

Zinc 2.59 mg 25.9%

Copper 0.68 mg 68.0%

Manganese 2.08 mg 104.0%

Selenium 8.46 µg 15.4%

Vitamins

Vitamin A (RAE) 1.8 µg 0.2%

Vitamin C 0.0 mg

Vitamin D 0.0 µg

Vitamin E 2.77 mg 23.1%

Vitamin K 41.04 µg 54.7%

Thiamin (B1) 0.29 mg 26.4%

Riboflavin (B2) 0.23 mg 16.4%

Niacin (B3) 1.84 mg 11.5%

Pantothenic acid (B5) 0.62 mg 10.3%

Vitamin B6 0.26 mg 18.6%

Folate (B9) 86.4 µg 43.2%

Vitamin B12 0.0 µg

Beta-carotene 21.6 µg

Fatty acids

Omega-3 (ALA) 1.28 g

Omega-3 (EPA) 0.0 g

Omega-3 (DHA) 0.0 g

Omega-6 (linoleic) 14.51 g

Nutrition from USDA FoodData Central (public domain), scaled to the stated portion. Reference intakes: EU Regulation 1169/2011. Percentages track your portion; claim badges are per 100 g (Reg. 1169/2011, 1924/2006).

How it compares

Against 294 other foods in “Legumes and Legume Products”, per 100 g. The mark is this food; the faint line is the category median.

Energy 237.0 · higher than 68%

Protein 7.78 · higher than 39%

Fibre 5.5 · higher than 50%

Common portions

tbsp — 15 g (36 kcal)
cup — 246 g (583 kcal)

Sources

USDA FoodData Central — Hummus, commercial — Nutrition values for Hummus, commercial.

Jan Horák — Founder & Engineer, Kaloria

Jan Horák is the founder and lead engineer of Kaloria, an AI-powered calorie and nutrition tracking app for iOS and Android. He builds and ships the app's photo and voice food-logging pipeline himself and writes about the nutrition math, product tradeoffs, and app-comparison data behind it.

Hummus with Vegetable Sticks