Hummus illustration

Hummus

Plant Protein

The Verdict

Hummus provides 166 kcal per 100g as a moderate-to-high calorie, high-fibre food. Its macronutrient profile shows 7.9g protein, 9.6g fat, and 14.3g carbohydrates.

The Lab Report

Per 100g, Hummus delivers 7.9g protein, 9.6g fat (1.4g saturated), and 14.3g carbohydrates with 6.0g dietary fibre. Of the carbohydrates, 0.3g are sugars. Sodium content (379mg) is moderate and should be accounted for in daily intake tracking. Notable micronutrients include Iron (2.4mg), Folate (83µg).

The Safety Protocol

No significant safety concerns for the general population at normal consumption levels.

For informational purposes only — not medical advice. Always consult your doctor.

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Protocol Ratings

Acid Reflux AMBER

Acid Reflux Protocol

Hummus contains olive oil and tahini (fat), garlic, and lemon juice (acid). Plain hummus in moderate portions is usually tolerated, but garlic-heavy or lemon-rich varieties increase risk.

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Low Sugar GREEN

Low Sugar Protocol

Hummus contains approximately 0.3g sugar per 100g — very low. It provides protein and fibre with minimal sugar impact.

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Lose Weight GREEN

Lose Weight Protocol

Hummus provides 166 kcal/100g with a good balance of plant protein, fibre, and healthy fats from tahini and olive oil. At moderate calorie density, it is a nutritious dip that supports satiety. A 2-tablespoon portion (~30g) adds only ~50 kcal.

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Balance AMBER

Balance Protocol

Hummus provides plant protein, fibre, and healthy fats from tahini and olive oil. A nutritious dip in moderate portions.

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Quick Reference

Deception Level LOW
Satiety ROI HIGH
Binge Risk 2/10

Nutritional Profile

Per 100g · Source: USDA FoodData Central

Calories 166.0 kcal
Protein 7.9 g
Fat 9.6 g
Saturated Fat 1.4 g
Carbohydrates 14.3 g
Fibre 6.0 g
Sugar 0.3 g
Sodium 379.0 mg
Potassium 228.0 mg
Calcium 0.0 mg
Iron 2.4 mg
Vitamin C 0.0 mg
Vitamin D 0.0 µg

Forensic Analysis

Calorie Density MEDIUM

Moderate calorie density at 166 kcal/100g. Standard portions are manageable within most dietary frameworks.

Satiety ROI HIGH

Excellent fullness per calorie thanks to 7.9g protein and 6.0g fibre.

Tracking Difficulty LOW

Easy to track accurately. Consistent form with predictable caloric content per unit.

Frequently Asked Questions

How many calories and carbs are in Hummus?

Hummus contains 166 kcal and 14.3g of carbohydrates per 100g.

DietVox Insight: DietVox rates Hummus with a 'LOW' Deception Level, meaning visual estimation is reasonably reliable for this food.

Is Hummus good for weight loss?

Yes, at 166 kcal/100g, Hummus is a low-calorie option that supports weight loss when part of a balanced diet.

DietVox Insight: DietVox rates the Satiety ROI as HIGH, meaning it provides strong fullness for few calories.

Can I eat Hummus with acid reflux?

Hummus may trigger reflux in some individuals. Small portions and monitoring personal tolerance is recommended.

DietVox Insight: DietVox rates this AMBER for acid reflux, meaning individual tolerance varies. Keep a food diary to track your response.

Citations & Sources

  1. Nutritional composition data for Hummus, per 100g serving. USDA FoodData Central

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