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Peanut butter vs hummus

By our estimate, hummus is more filling per calorie than peanut butter: 2 versus 1 out of 5. Hummus has fewer calories: 237 kcal per 100 g, versus 598 for peanut butter, so the same calories come with more grams of food.

Two spreads.

Prepared by
Last updated
Sources
2 primary
Data
USDA FDC 172470 and 174289

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Key differences

  • They provide similar protein per calorie: 3.7 g per 100 kcal for peanut butter and 3.3 g for hummus.
  • Hummus has fewer calories: 237 kcal per 100 g, versus 598 for peanut butter, so the same calories come with more grams of food.
  • They have similar fiber: 5 g per 100 g for peanut butter and 5.5 g for hummus.

Comparison per 100 g and per serving

Values per 100 g (3.5 oz) and per typical serving. USDA descriptions: Peanut butter, smooth, unsalted; Hummus, commercial.
NutrientPeanut butterserving: 16 g (0.6 oz)Hummusserving: 50 g (2 oz)Difference
Calories598 kcal per 100 g (3.5 oz)96 kcal per serving237 kcal per 100 g (3.5 oz)119 kcal per serving−361 kcal per 100 g (3.5 oz)+23 kcal per serving
Protein22.2 g per 100 g (3.5 oz)3.6 g per serving7.8 g per 100 g (3.5 oz)3.9 g per serving−14.4 g per 100 g (3.5 oz)+0.3 g per serving
Carbohydrates22.3 g per 100 g (3.5 oz)3.6 g per serving15 g per 100 g (3.5 oz)7.5 g per serving−7.3 g per 100 g (3.5 oz)+3.9 g per serving
of which sugars10.5 g per 100 g (3.5 oz)1.7 g per serving0.6 g per 100 g (3.5 oz)0.3 g per serving−9.9 g per 100 g (3.5 oz)−1.4 g per serving
Fiber5 g per 100 g (3.5 oz)0.8 g per serving5.5 g per 100 g (3.5 oz)2.8 g per serving+0.5 g per 100 g (3.5 oz)+1.9 g per serving
Fat51.4 g per 100 g (3.5 oz)8.2 g per serving17.8 g per 100 g (3.5 oz)8.9 g per serving−33.6 g per 100 g (3.5 oz)+0.7 g per serving
of which saturated10.3 g per 100 g (3.5 oz)1.6 g per serving2.6 g per 100 g (3.5 oz)1.3 g per serving−7.7 g per 100 g (3.5 oz)−0.4 g per serving
Water1.2 g per 100 g (3.5 oz)0.2 g per serving57.4 g per 100 g (3.5 oz)28.7 g per serving+56.2 g per 100 g (3.5 oz)+28.5 g per serving
Protein per 100 kcal3.7 g3.3 g−0.4 g
Estimated satiety (1 to 5)1 / 52 / 5+1

In bold, the value more favorable to satiety when the gap is clear. Difference: Hummus minus Peanut butter. Source: USDA FDC 172470 and 174289.

Per typical serving

With typical servings, 16 g (0.6 oz) of peanut butter has about 96 kcal and 3.6 g of protein, and 50 g (2 oz) of hummus about 119 kcal and 3.9 g.

To get 20 g of protein you would need about 90 g of peanut butter (539 kcal) or about 257 g of hummus (609 kcal).

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

By our estimate, hummus is more filling per calorie than peanut butter: 2 versus 1 out of 5.

  • Peanut butter: Calculation: 1 (base) − 2 (very high energy density: 598 kcal/100 g) + 0 (protein: 3.7 g/100 kcal) + 0 (fiber: 0.8 g/100 kcal) + 0 (solid food with 1.2 g of water, under 70) = −1; raised to the minimum of 1.
  • Hummus: Moderate energy density; moderate fiber per calorie.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

When to choose each one

Peanut butter

  • If you prefer a lighter typical serving: about 96 kcal in 16 g (0.6 oz).
  • If gas or bloating bothers you: it does not carry our “May cause bloating” tag, which hummus does.

Hummus

  • If you want to eat more grams for the same calories: 237 kcal per 100 g.

On a GLP-1 medication

Peanut butter. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water. “Nutritious in small servings”: a lot of nutrition in a small volume, which is practical when you eat little. “High energy density”: a lot of energy in a small volume; when your appetite is very low, a small serving can help you meet your needs.

Hummus. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water. “Nutritious in small servings”: a lot of nutrition in a small volume, which is practical when you eat little. “May cause bloating”: it can cause gas or bloating in some people, and on a GLP-1 medication that feeling can be more noticeable.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

  • Peanut butter: every nutrient, frequently asked questions, and similar foods.
  • Hummus: every nutrient, frequently asked questions, and similar foods.

Other comparisons

See all comparisons

Sources

Sources for the data on this page, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Peanut butter, smooth style, without salt (FDC ID 172470).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Hummus, commercial (FDC ID 174289).accessed .