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Hummus

household serving (2 tbsp) per serving.

2.2g

protein per serving

Fit for the 30/30/3 Protocol

Hummus plays a supporting role in the 30/30/3 framework. Pair it with a higher-protein anchor (Greek yogurt, eggs, or chicken) and a fermented food in the same meal to cover all three pillars. Read the protocol →

Calories

per serving

Protein density

g per 100 cal

Calorie cost

33.1

cal per 1g protein

To hit 30g protein

14 tbsp

1364g · 994 cal

Macro breakdown

Protein2.2g(12%)

Carbs4.5g(25%)

Fat5.1g(63%)

Fiber1.6g

Tips to maximize protein

1.Store Hummus according to package directions

2.Check nutrition labels and choose varieties lower in sodium

3.Incorporate into meals for added protein variety

4.Combine with vegetables and grains for balanced nutrition

5.Use in moderation as part of a varied diet

Pairs well with

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Beyond Meat burger

1 patty Beyond Meat burger (113 g)

17.7g

🍽️

Bone broth

household serving (1 cup)

🍽️

Coconut

household serving (1 oz)

0.9g

High-Protein Shortcuts

Frequently Asked Questions

Hummus contains 2.2g of protein per serving. This makes it a moderate protein source with a protein density score of 3.0 (grams of protein per 100 calories).

You need approximately 13.6 servings of Hummus to reach 30g of protein, which would provide about 994 calories. Consider combining with other protein sources for a more practical portion size.

Hummus provides 2.2g of protein for 72.9 calories, giving it a calorie cost of 33.1 calories per gram of protein. While nutritious, consider balancing with leaner protein sources for weight loss goals.

Hummus contains 1.6g of fiber per serving. While not a high-fiber food, it can be part of a fiber-rich diet when combined with other sources.

Nutrition data sourced from USDA FoodData Central.

Last verified: 2025-02-16

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