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Hummus nutrition, glycemic index, calories, net carbs & more

Hummus, commercial
*all the values are displayed for the amount of 100 grams

Hummus Glycemic index (GI)

6
Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on April 17, 2021
Education: Nutrition & Microbiology at YSU

The sugar amount of hummus is 0. The glycemic index of hummus is shallow.

According to the numbers from The International Tables of Glycemic Index, the GI of hummus is equal to 6 [1].

The main ingredients of hummus separately are very healthy. It is made from chickpeas, sesame paste, garlic, and olive oil. Therefore, the GI of hummus is very low, and it is a good source of fiber and protein.

These properties of hummus may positively influence blood sugar control in people with diabetes [2].

By following the link, you can find the glycemic index table for many products.

Sources

  1. https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA1_1.pdf
  2. https://www.mdpi.com/2072-6643/8/12/766
Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: April 17, 2021

Important nutritional characteristics for Hummus

Hummus
Glycemic index ⓘ Source:
https://academic.oup.com/ajcn/article/114/5/1625/6320814
Check out our Glycemic index chart page for the full list.
6 (low)
Insulin index ⓘ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4730744/
52
Calories
166
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
8.29 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 tbsp (15 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
3.3 (acidic)
84% Fiber
82% Magnesium
80% Copper
78% Polyunsaturated fat
75% Folate, food
Explanation: The given food contains more Fiber than 84% of foods. Note that this food itself is richer in Fiber than it is in any other nutrient. Similarly, it is relatively rich in Magnesium, Copper, Polyunsaturated fat, and Folate, food.

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 12% 92% 51% 76% 21% 50% 50% 176% 101% 15% 0%
Calcium: 38 mg of 1,000 mg 4%
Iron: 2.44 mg of 8 mg 31%
Magnesium: 71 mg of 420 mg 17%
Phosphorus: 176 mg of 700 mg 25%
Potassium: 228 mg of 3,400 mg 7%
Sodium: 379 mg of 2,300 mg 16%
Zinc: 1.83 mg of 11 mg 17%
Copper: 0.527 mg of 1 mg 59%
Manganese: 0.773 mg of 2 mg 34%
Selenium: 2.6 µg of 55 µg 5%
Choline: 0 mg of 550 mg 0%

Mineral chart - relative view

Magnesium
71 mg
TOP 18%
Copper
0.527 mg
TOP 20%
Sodium
379 mg
TOP 28%
Iron
2.44 mg
TOP 29%
Manganese
0.773 mg
TOP 34%
Calcium
38 mg
TOP 39%
Zinc
1.83 mg
TOP 41%
Phosphorus
176 mg
TOP 46%
Potassium
228 mg
TOP 53%
Selenium
2.6 µg
TOP 74%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 45% 15% 11% 8% 47% 63% 0% 0%
Vitamin A: 30 IU of 5,000 IU 1%
Vitamin E : 0 mg of 15 mg 0%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 0 mg of 90 mg 0%
Vitamin B1: 0.18 mg of 1 mg 15%
Vitamin B2: 0.064 mg of 1 mg 5%
Vitamin B3: 0.582 mg of 16 mg 4%
Vitamin B5: 0.132 mg of 5 mg 3%
Vitamin B6: 0.2 mg of 1 mg 15%
Folate: 83 µg of 400 µg 21%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 0 µg of 120 µg 0%

Vitamin chart - relative view

Folate
83 µg
TOP 26%
Vitamin B1
0.18 mg
TOP 36%
Vitamin B6
0.2 mg
TOP 49%
Vitamin A
30 IU
TOP 55%
Vitamin B3
0.582 mg
TOP 76%
Vitamin B2
0.064 mg
TOP 77%
Vitamin B5
0.132 mg
TOP 86%
Vitamin B12
0 µg
TOP 100%
Vitamin C
0 mg
TOP 100%
Vitamin D
0 µg
TOP 100%

Macronutrients chart

8% 10% 15% 67% 2%
Protein:
Daily Value: 16%
7.9 g of 50 g
16%
Fats:
Daily Value: 15%
9.6 g of 65 g
15%
Carbs:
Daily Value: 5%
14.29 g of 300 g
5%
Water:
Daily Value: 3%
66.59 g of 2,000 g
3%
Other:
1.62 g

Fat type information

1.437% 4.039% 3.613%
Saturated Fat: 1.437 g
Monounsaturated Fat: 4.039 g
Polyunsaturated fat: 3.613 g

Fiber content ratio for Hummus

6% 8.29%
Sugar: 0 g
Fiber: 6 g
Other: 8.29 g

All nutrients for Hummus per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 49% 8.29g 6.5 times less than Chocolate Chocolate
Protein 19% 50% 7.9g 2.8 times more than Broccoli Broccoli
Fats 15% 35% 9.6g 3.5 times less than Cheese Cheese
Carbs 5% 42% 14.29g 2 times less than Rice Rice
Calories 8% 55% 166kcal 3.5 times more than Orange Orange
Fiber 24% 16% 6g 2.5 times more than Orange Orange
Calcium 4% 39% 38mg 3.3 times less than Milk Milk
Iron 31% 29% 2.44mg 1.1 times less than Beef Beef
Magnesium 17% 18% 71mg 2 times less than Almond Almond
Phosphorus 25% 46% 176mg Equal to Chicken meat Chicken meat
Potassium 7% 53% 228mg 1.6 times more than Cucumber Cucumber
Sodium 16% 28% 379mg 1.3 times less than White Bread White Bread
Zinc 17% 41% 1.83mg 3.4 times less than Beef Beef
Copper 59% 20% 0.53mg 3.7 times more than Shiitake Shiitake
Vitamin A 1% 55% 30IU 556.9 times less than Carrot Carrot
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 0% 100% 0mg N/A Lemon
Vitamin B1 15% 36% 0.18mg 1.5 times less than Pea Pea
Vitamin B2 5% 77% 0.06mg 2 times less than Avocado Avocado
Vitamin B3 4% 76% 0.58mg 16.4 times less than Turkey meat Turkey meat
Vitamin B5 3% 86% 0.13mg 8.6 times less than Sunflower seed Sunflower seed
Vitamin B6 15% 49% 0.2mg 1.7 times more than Oat Oat
Folate 21% 26% 83µg 1.4 times more than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Cholesterol 0% 100% 0mg N/A Egg
Saturated Fat 7% 54% 1.44g 4.1 times less than Beef Beef
Monounsaturated Fat N/A 37% 4.04g 2.4 times less than Avocado Avocado
Polyunsaturated fat N/A 22% 3.61g 13.1 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 166
% Daily Value*
15%
Total Fat 10g
5%
Saturated Fat 1g
Trans Fat g
0%
Cholesterol 0mg
16%
Sodium 379mg
5%
Total Carbohydrate 14g
24%
Dietary Fiber 6g
Total Sugars g
Includes ? g Added Sugars
Protein 8g
Vitamin D 0mcg 0%

Calcium 38mg 4%

Iron 2mg 25%

Potassium 228mg 7%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Hummus nutrition infographic

Hummus nutrition infographic
Infographic link

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/174289/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.