USDA reference food · Legumes and Legume Products
Hummus, home prepared
1 cup of hummus, home prepared (246 g) has 440 calories, 12g of protein, 21g of fat and 10g of fiber (USDA FoodData Central, SR Legacy, FDC 172454). It is one of 5 USDA descriptions of hummus.
FoodData Central 172454, SR Legacy, in the April 30, 2026 release; USDA record.
Nutrition Facts
* 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. Protein % DV here is not corrected for protein quality.
USDA values per 100 g (SR Legacy), scaled to the portion. Check the USDA record.
- Protein per 100 g
- 4.9g
- more than 38% of 8,218 USDA reference foods
- Calories per 100 g
- 177
- more than 49% of reference foods
- Fiber per 100 g
- 4g
- more than 85% of reference foods
What a portion gives you
Ticks: 5% of the Daily Value (FDA: low) and 20% (high)
Source: USDA FoodData Central, SR Legacy (FDC 172454); FDA Daily Values, 21 CFR 101.9.
Also rich in
- Copper0.6 mg in 1 cup (246 g), 61% of the Daily Value
- Manganese1.4 mg in 1 cup (246 g), 61% of the Daily Value
- Vitamin B61.0 mg in 1 cup (246 g), 58% of the Daily Value
- Folate145 µg DFE in 1 cup (246 g), 36% of the Daily Value
- Zinc2.7 mg in 1 cup (246 g), 24% of the Daily Value
- Phosphorus271 mg in 1 cup (246 g), 22% of the Daily Value
- Vitamin C19 mg in 1 cup (246 g), 22% of the Daily Value
- Thiamin0.2 mg in 1 cup (246 g), 18% of the Daily Value
- Magnesium71 mg in 1 cup (246 g), 17% of the Daily Value
- Choline68 mg in 1 cup (246 g), 12% of the Daily Value
- Vitamin E1.8 mg in 1 cup (246 g), 12% of the Daily Value
- Selenium5.9 µg in 1 cup (246 g), 11% of the Daily Value
Source: USDA FoodData Central (FDC 172454), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Where the calories come from: 45% carbohydrate, 44% fat and 11% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Where it sits among USDA reference foods
| Per 100 g | This food | Share with less |
|---|---|---|
| Calories | 177 | 49% |
| Protein | 4.86 g | 38% |
| Total fat | 8.59 g | 63% |
| Carbohydrate | 20.1 g | 69% |
| Fiber | 4.00 g | 85% |
| Total sugars | 0.27 g | 38% |
| Sodium | 242 mg | 69% |
Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.
Every nutrient in this record (97)
The portion is 1 cup (246 g); % DV is for that portion.
Energy, macronutrients and sugars (13)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 12.0 g | 4.86 g | 24% |
| Total lipid (fat) | 21.1 g | 8.59 g | 27% |
| Carbohydrate, by difference | 49.5 g | 20.1 g | 18% |
| Ash | 3.84 g | 1.56 g | |
| Energy | 435 kcal | 177 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 160 g | 64.9 g | |
| Total Sugars | 0.66 g | 0.27 g | |
| Fiber, total dietary | 9.84 g | 4.00 g | 35% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total saturated | 2.81 g | 1.14 g | 14% |
| Fatty acids, total monounsaturated | 12.0 g | 4.87 g | |
| Fatty acids, total polyunsaturated | 5.19 g | 2.11 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 121 mg | 49.0 mg | 9% |
| Iron, Fe | 3.84 mg | 1.56 mg | 21% |
| Magnesium, Mg | 71.3 mg | 29.0 mg | 17% |
| Phosphorus, P | 271 mg | 110 mg | 22% |
| Potassium, K | 426 mg | 173 mg | 9% |
| Sodium, Na | 595 mg | 242 mg | 26% |
| Zinc, Zn | 2.68 mg | 1.09 mg | 24% |
| Copper, Cu | 0.55 mg | 0.22 mg | 61% |
| Manganese, Mn | 1.39 mg | 0.57 mg | 61% |
| Selenium, Se | 5.90 µg | 2.40 µg | 11% |
Vitamins (28)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 0 µg | 0 µg | 0% |
| Carotene, beta | 4.92 µg | 2.00 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 1.84 mg | 0.75 mg | 12% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 4.92 µg | 2.00 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 2.46 µg | 1.00 µg | |
| Tocopherol, beta | 0.025 mg | 0.010 mg | |
| Tocopherol, gamma | 0.098 mg | 0.040 mg | |
| Tocopherol, delta | 0 mg | 0 mg | |
| Vitamin C, total ascorbic acid | 19.4 mg | 7.90 mg | 22% |
| Thiamin | 0.22 mg | 0.089 mg | 18% |
| Riboflavin | 0.13 mg | 0.052 mg | 10% |
| Niacin | 0.98 mg | 0.40 mg | 6% |
| Pantothenic acid | 0.71 mg | 0.29 mg | |
| Vitamin B-6 | 0.98 mg | 0.40 mg | 58% |
| Folate, total | 145 µg | 59.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 68.4 mg | 27.8 mg | 12% |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 0 µg | |
| Vitamin K (phylloquinone) | 7.38 µg | 3.00 µg | 6% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 145 µg | 59.0 µg | |
| Folate, DFE | 145 µg | 59.0 µg | 36% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.14 g | 0.057 g | |
| Threonine | 0.45 g | 0.18 g | |
| Isoleucine | 0.51 g | 0.21 g | |
| Leucine | 0.85 g | 0.35 g | |
| Lysine | 0.72 g | 0.29 g | |
| Methionine | 0.20 g | 0.080 g | |
| Cystine | 0.17 g | 0.071 g | |
| Phenylalanine | 0.63 g | 0.26 g | |
| Tyrosine | 0.33 g | 0.13 g | |
| Valine | 0.53 g | 0.21 g | |
| Arginine | 1.23 g | 0.50 g | |
| Histidine | 0.33 g | 0.13 g | |
| Alanine | 0.52 g | 0.21 g | |
| Aspartic acid | 1.34 g | 0.54 g | |
| Glutamic acid | 2.17 g | 0.88 g | |
| Glycine | 0.55 g | 0.22 g | |
| Proline | 0.49 g | 0.20 g | |
| Serine | 0.60 g | 0.24 g |
Fatty acids (26)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0 g | 0 g | |
| SFA 14:0 | 0.020 g | 0.0080 g | |
| SFA 16:0 | 2.17 g | 0.88 g | |
| SFA 18:0 | 0.55 g | 0.22 g | |
| SFA 20:0 | 0.052 g | 0.021 g | |
| MUFA 18:1 | 11.7 g | 4.77 g | |
| PUFA 18:2 | 5.01 g | 2.04 g | |
| PUFA 18:3 | 0.18 g | 0.074 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| SFA 22:0 | 0.015 g | 0.0060 g | |
| MUFA 14:1 | 0 g | 0 g | |
| MUFA 16:1 | 0.18 g | 0.072 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0.047 g | 0.019 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g | |
| Phytosterols | 27.1 mg | 11.0 mg | |
| SFA 17:0 | 0.0025 g | 0.0010 g | |
| SFA 24:0 | 0 g | 0 g | |
| MUFA 17:1 | 0.015 g | 0.0060 g |
Source: USDA FoodData Central, FDC 172454: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Other ways to eat hummus
USDA lists 5 preparations of hummus. The hummus page puts them side by side, per 100 g and per portion.
Next questions
- Every common food in legumes and legume productscalories, protein, fat and carbohydrate side by side
- Foods high in fibermore fiber per 100 g than 85% of reference foods
- Foods A to Z
- Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion
Sources for this page
- USDA FoodData Central
- this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- survey foods and their household portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, its rounding and the Daily Values. ecfr.gov
- 21 CFR 101 subpart D, Nutrient content claims
- the FDA thresholds the comparisons count. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov