Hummus is a beloved Middle Eastern dip made from chickpeas, tahini, olive oil, lemon juice, and garlic. It's a staple for plant-based eaters and anyone looking to add more protein to their snacks and meals. But the protein content can vary significantly depending on the brand, recipe, and whether it's homemade or store-bought.
This calculator helps you estimate the protein content in hummus per 100 grams, based on the specific ingredients and their proportions. Whether you're tracking macros, planning a high-protein diet, or just curious about your favorite dip, this tool gives you a quick and accurate estimate. Simply enter the amounts of chickpeas, tahini, and other ingredients, and the calculator will compute the protein per 100g, along with a breakdown of where the protein comes from.
Perfect for nutritionists, fitness enthusiasts, and home cooks who want to understand their food better.
🥣 Hummus Protein Calculator
Estimate protein per 100g based on your recipe
Recipe Ingredients
⚙️ Options
📊 Step-by-step
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How to Use This Tool
Enter the amounts of each ingredient in your hummus recipe. You can mix units — for example, chickpeas in cups, tahini in tablespoons, and olive oil in grams. The calculator converts everything to grams automatically. If you don't have a scale, use the quick-fill presets to load a typical recipe and then adjust.
The result shows the protein per 100 grams of finished hummus, plus a breakdown of total protein, total weight, and how much protein comes from chickpeas, tahini, and other ingredients. The step-by-step section explains the math so you can verify the numbers.
Formula Explained
The calculator uses standard nutritional values per 100 grams of each ingredient:
- Cooked chickpeas: ~8.9 g protein
- Tahini (sesame paste): ~17 g protein
- Lemon juice: ~0.1 g protein (negligible)
- Garlic: ~6 g protein (but used in small amounts)
- Olive oil: 0 g protein
For each ingredient, the calculator multiplies the weight in grams by the protein fraction, sums the results, and divides by the total weight of all ingredients. The final number is multiplied by 100 to get protein per 100g. This is the same method used by nutrition databases to compute composite food values.
Worked Examples
Classic recipe: 240g chickpeas, 60g tahini, 30g olive oil, 30g lemon juice, 2 garlic cloves (6g).
Protein: chickpeas 21.4g, tahini 10.2g, other 0.3g → total 31.9g. Total weight = 366g. Protein per 100g = 31.9 / 366 × 100 = 8.7g.
High-protein version: 300g chickpeas, 90g tahini, 15g oil, 20g lemon, 3 cloves (9g).
Protein: 26.7g + 15.3g + 0.5g = 42.5g. Weight = 434g. Per 100g = 42.5 / 434 × 100 = 9.8g.
Notice how increasing chickpeas and tahini raises the protein density, while adding more oil or lemon dilutes it.
Tips & Best Practices
- Use cooked chickpeas (not dried) — dried chickpeas have about 19g protein per 100g, but they absorb water when cooked, so the protein percentage drops.
- If you use canned chickpeas, drain and rinse them well. The protein content is similar to home-cooked, but sodium may be higher.
- For a protein boost, add a scoop of unflavored protein powder or extra tahini. Each tablespoon of tahini adds about 2.5g protein.
- Remember that hummus is also a source of healthy fats and fiber. The protein per 100g is modest compared to meat, but it's a great plant-based option.
Factors Affecting Accuracy
The estimates rely on average values from the USDA FoodData Central. Actual protein can vary by brand, chickpea variety, and how much water is retained after cooking. If you're tracking macros precisely, check the label of your specific ingredients. For homemade hummus, the calculator gives a reliable ballpark.
Also note that the calculator assumes no protein from salt, spices, or water added during blending. If you add yogurt or other high-protein ingredients, the result will be higher.
Frequently Asked Questions
Is hummus a good source of protein? Yes, for a plant-based food. Typical hummus has 7-10g protein per 100g, which is higher than most dips and spreads. It's not a complete protein on its own, but pairing it with whole-grain pita or vegetables provides complementary amino acids.
Why does my store-bought hummus have a different protein number? Commercial brands often add extra chickpeas, use different tahini ratios, or include thickeners. Always check the nutrition label for the exact value.
Can I use this calculator for other dips? The method works for any multi-ingredient food, but the protein values are specific to hummus ingredients. For other recipes, you'd need to adjust the per-100g values.
For more detailed nutrition data, see the USDA FoodData Central.