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Hummus

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Hummus

Vegetables & salads · 100 g serving · 30 min total

Good choice

Khẩu phần hummus 100g ~166 kcal, xơ 6g từ đậu chickpea — NOVA 1.

Lời khuyên: Chấm rau củ, hạn chế bánh pita dầu; không ăn cả hũ.

262 kcal per serving

Protein 8.6 g · Carbs 23.7 g · Fat 15.8 g · Fibre 6.9 g · Sugars 3.6 g · Sodium 7.0 mg

Where the calories come from

Where the calories come fromCalories: 13% protein, 35% carbohydrate, 52% fat. 262 kcal total.262kcal / serving
  • Protein8.63 g · 13%
  • Carbohydrate23.67 g · 35%
  • Fat15.83 g · 52%

Estimated, per 100 g serving.

Daily Value at a glance

Protein17 % % Daily Value
Fibre25 % % Daily Value
Sodium0 % % Daily Value

% Daily Value is based on a 2,000 kcal reference diet. All values estimated.

Nutrition — 100 g Estimated

NutrientAmount% Daily Value
Energy261.7 kcal13%
Protein8.6 g17%
Carbohydrate23.7 g9%
of which net carbs (carbs minus fibre)16.8 g—
of which sugars3.6 g—
of which added sugars0.0 g0%
Fat15.8 g20%
of which saturated fat2.1 g11%
Fibre6.9 g25%
Sodium7.0 mg0%
Where the calories come from
Protein 13% · Carbohydrate 36% · Fat 54% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A0.7 µg RAE0%
Vitamin C4.2 mg5%
Vitamin E1.4 mg9%
Vitamin K7.7 µg6%
Thiamin (B1)0.2 mg17%
Riboflavin (B2)0.1 mg8%
Niacin (B3)0.9 mg6%
Vitamin B60.2 mg12%
Folate (B9)135.0 µg34%
Calcium158.0 mg12%
Iron3.9 mg22%
Magnesium77.3 mg18%
Phosphorus200.0 mg16%
Potassium281.0 mg6%
Zinc2.1 mg19%
Selenium7.2 µg13%
Copper0.8 mg89%
Manganese1.1 mg48%

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Top vitamins & minerals

% Daily Value per 100 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingCopper: 89 %; Manganese: 48 %; Folate (B9): 34 %; Iron: 22 %; Zinc: 19 %; Magnesium: 18 %Copper89 %Manganese48 %Folate (B9)34 %Iron22 %Zinc19 %Magnesium18 %
Health scoreHealth score 93 out of 100, rated Excellent.93/ 100
Excellent

Health score

93 / 100 · Excellent

Formula: protective index 83 + NOVA 1 adjustment (+5) + overall level (ok → +5) = 93, clamped to 1–100.

A VerifyDish internal estimate from the dish's protective index, processing level (NOVA) and overall level. Not a medical standard and not a substitute for professional advice.

Glycaemic index: Low GI. Raises blood sugar slowly — steadier energy. No numeric GI value is listed — the data only records the band.

Nutrition — 100 g Estimated

NutrientAmount% Daily Value
Energy261.7 kcal13%
Protein8.6 g17%
Carbohydrate23.7 g9%
of which net carbs (carbs minus fibre)16.8 g—
of which sugars3.6 g—
of which added sugars0.0 g0%
Fat15.8 g20%
of which saturated fat2.1 g11%
Fibre6.9 g25%
Sodium7.0 mg0%
Where the calories come from
Protein 13% · Carbohydrate 36% · Fat 54% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A0.7 µg RAE0%
Vitamin C4.2 mg5%
Vitamin E1.4 mg9%
Vitamin K7.7 µg6%
Thiamin (B1)0.2 mg17%
Riboflavin (B2)0.1 mg8%
Niacin (B3)0.9 mg6%
Vitamin B60.2 mg12%
Folate (B9)135.0 µg34%
Calcium158.0 mg12%
Iron3.9 mg22%
Magnesium77.3 mg18%
Phosphorus200.0 mg16%
Potassium281.0 mg6%
Zinc2.1 mg19%
Selenium7.2 µg13%
Copper0.8 mg89%
Manganese1.1 mg48%

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Suitable for

  • Vegan
  • Vegetarian
  • Halal
  • Gluten-free
  • Dairy-free
  • Low sodium
  • Low sugar

Allergens

  • sesame

Ingredients

  • Đậu gà — 71 g
  • Mè — 12 g
  • Chanh — 6 g
  • Dầu ô liu — 8 g
  • Tỏi — 3 g

How it is made

cook · Prep 15 min · Cook 15 min

Good to know

What is good

  • Xơ 6g, đạm thực vật 8g
  • Đường ~0

Watch out for

  • Natri 380mg
  • Béo 10g từ tahini/dầu

Healthier swaps

Portion sizes

  • Serving — 100 g

How long to burn this off

Estimated time to burn the calories of the portion below — pick a portion and the times update.

262 kcal per 100 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 1 h 1 min61 min
Running (steady run, 8 MET)≈ 27 min27 min
Cycling (moderate pace, 6 MET)≈ 36 min36 min

Using the default 70 kg — sign in and set your weight for numbers based on your body.

Estimates only, from standard MET values (walking 3.5, running 8, cycling 6). Actual energy burned varies with speed, terrain and fitness. Not medical advice.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Data source: in-house-lab · Last updated 2026-09-04 · Verified by dedupe-v1 · Basis: typical-recipe

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