General information with sources. Never a substitute for your doctor.

MethodologyAbout the authorESEN
SaciedadSearch

Compare foods

Hummus vs chickpeas

By our estimate, chickpeas are more filling per calorie than hummus: 4 versus 2 out of 5. Chickpeas provide more protein per calorie: 5.4 g per 100 kcal, versus 3.3 g for hummus.

Cooked chickpeas and the dip made from them.

Prepared by
Last updated
Sources
2 primary
Data
USDA FDC 174289 and 173757

No clinical review. No advertising from drug companies and no affiliate links.How we work

Key differences

  • Chickpeas provide more protein per calorie: 5.4 g per 100 kcal, versus 3.3 g for hummus.
  • Chickpeas have fewer calories: 164 kcal per 100 g, versus 237 for hummus, so the same calories come with more grams of food.
  • Chickpeas have more fiber: 7.6 g per 100 g, versus 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: Hummus, commercial; Chickpeas, cooked.
NutrientHummusserving: 50 g (2 oz)Chickpeasserving: 150 g (5.5 oz)Difference
Calories237 kcal per 100 g (3.5 oz)119 kcal per serving164 kcal per 100 g (3.5 oz)246 kcal per serving−73 kcal per 100 g (3.5 oz)+128 kcal per serving
Protein7.8 g per 100 g (3.5 oz)3.9 g per serving8.9 g per 100 g (3.5 oz)13.3 g per serving+1.1 g per 100 g (3.5 oz)+9.4 g per serving
Carbohydrates15 g per 100 g (3.5 oz)7.5 g per serving27.4 g per 100 g (3.5 oz)41.1 g per serving+12.4 g per 100 g (3.5 oz)+33.6 g per serving
of which sugars0.6 g per 100 g (3.5 oz)0.3 g per serving4.8 g per 100 g (3.5 oz)7.2 g per serving+4.2 g per 100 g (3.5 oz)+6.9 g per serving
Fiber5.5 g per 100 g (3.5 oz)2.8 g per serving7.6 g per 100 g (3.5 oz)11.4 g per serving+2.1 g per 100 g (3.5 oz)+8.7 g per serving
Fat17.8 g per 100 g (3.5 oz)8.9 g per serving2.6 g per 100 g (3.5 oz)3.9 g per serving−15.2 g per 100 g (3.5 oz)−5 g per serving
of which saturated2.6 g per 100 g (3.5 oz)1.3 g per serving0.3 g per 100 g (3.5 oz)0.4 g per serving−2.3 g per 100 g (3.5 oz)−0.9 g per serving
Water57.4 g per 100 g (3.5 oz)28.7 g per serving60.2 g per 100 g (3.5 oz)90.3 g per serving+2.8 g per 100 g (3.5 oz)+61.6 g per serving
Protein per 100 kcal3.3 g5.4 g+2.1 g
Estimated satiety (1 to 5)2 / 54 / 5+2

In bold, the value more favorable to satiety when the gap is clear. Difference: Chickpeas minus Hummus. Source: USDA FDC 174289 and 173757.

Per typical serving

With typical servings, 50 g (2 oz) of hummus has about 119 kcal and 3.9 g of protein, and 150 g (5.5 oz) of chickpeas about 246 kcal and 13.3 g.

To get 20 g of protein you would need about 257 g of hummus (609 kcal) or about 226 g of chickpeas (370 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, chickpeas are more filling per calorie than hummus: 4 versus 2 out of 5.

  • Hummus: Moderate energy density; moderate fiber per calorie.
  • Chickpeas: Moderate energy density; moderate protein per calorie; a lot of 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

Hummus

  • If you prefer a lighter typical serving: about 119 kcal in 50 g (2 oz).
  • If you eat very little: it carries our “Nutritious in small servings” tag.

Chickpeas

  • If you want more protein per calorie: 5.4 g per 100 kcal.
  • If you want to eat more grams for the same calories: 164 kcal per 100 g.
  • If you want to add fiber: 7.6 g per 100 g.
  • If you want more protein in a typical serving: 13.3 g in 150 g (5.5 oz).

On a GLP-1 medication

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.

Chickpeas. “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. “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

  • Hummus: every nutrient, frequently asked questions, and similar foods.
  • Chickpeas: 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: Hummus, commercial (FDC ID 174289).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt (FDC ID 173757).accessed .