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SnackMediterranean · 5 min · 1 servingHummus con bastones de verdura

Hummus with vegetable sticks

Each serving has 168 kcal, 5.5 g of protein, and 5.9 g of fiber, or 3.2 g of protein per 100 kcal. Ready in 5 minutes; makes 1 serving.

  • High in fiber
  • Low energy density
  • May cause bloating

Per serving

  • 168 kcalCalories
  • 5.5 gProtein
  • 5.9 gFiber

Calculated ingredient by ingredient from USDA FoodData Central. 3.2 g of protein per 100 kcal.

Hummus with vegetable sticks, seen from above
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Ingredients

1 serving

Weights are for each food as described on its page: raw, cooked, or drained, as noted. Grams are the reference used for the math; ounces and cups are rounded US equivalents.

Directions

  1. Rinse the carrot and cucumber, and peel them if you like.
  2. Cut the carrot, cucumber, and bell pepper into finger-length sticks.
  3. Spoon the hummus into a small bowl.
  4. Arrange the sticks around it for dipping.

Why it is filling

Raw vegetables bring volume, water, and some fiber, and they make you eat slowly, one stick at a time. The hummus adds flavor, fiber, and some plant protein, although it is also the part of the plate with the most calories. Since it is made from chickpeas, it can give some people gas.

In numbers, each serving has 5.5 g of protein and 5.9 g of fiber, with an energy density of 70 kcal per 100 g of the dish. In the satiety index by Holt and colleagues (1995), the foods that were most filling per calorie were those with more protein, fiber, and water and less fat.

High in fiber
At least 5 g of fiber per serving, a fifth of EFSA’s 25 g daily reference.
Low energy density
100 kcal or less per 100 g of the dish: plenty of volume for few calories.
May cause bloating
It has at least 30 g per serving of beans, cruciferous vegetables, or other ingredients that give some people gas.

If your appetite is small

  • Cut sticks for several days and keep them in the fridge in a container with a little water.
  • For more protein, add a Greek yogurt or a hard-boiled egg on the side.

Nutrition facts

Values per serving, calculated from the ingredients. Protein per 100 kcal: 3.2 g.
NutrientPer serving
Calories168 kcal
Protein5.5 g
Carbohydrates19.2 g
Fiber5.9 g
Fat9.3 g
Approximate weight240 g (8.5 oz)

How it is calculated

Each ingredient contributes its per-100 g values from the site’s food database, multiplied by the amount in the recipe. Seasonings, water, and lemon or lime juice are not counted. It is an approximation: the actual size of the foods and how you cook them shift the result a little.

What each ingredient contributes to the whole recipe.
IngredientAmountCaloriesProteinFiber
Hummus50 g119 kcal3.9 g2.8 g
Carrot60 g25 kcal0.6 g1.7 g
Cucumber80 g12 kcal0.5 g0.4 g
Red bell pepper50 g13 kcal0.5 g1.1 g

To plan your meals

More recipes

See all recipes

Sources

Nutrition values for each ingredient (USDA FoodData Central) and the satiety reference, 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: Carrots, raw (FDC ID 170393).accessed .
  3. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Cucumber, with peel, raw (FDC ID 168409).accessed .
  4. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Peppers, sweet, red, raw (FDC ID 170108).accessed .
  5. European Journal of Clinical Nutrition (PubMed).Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed .