Protein in Houmous: How Much per 100g and per Portion
According to official UK data, houmous provides 6.8g of protein per 100g. While it contributes to your daily intake, its protein density is relatively low, with only 9% of its calories coming from protein. A 50g portion contains 3.4g of protein and 154 kcal, making it more of a source of fats and carbohydrates.
CoFID 13-556 · Houmous
What the numbers say
- Protein per calorie. Houmous contains 2.2g of protein for every 100 kcal. This is a low protein density, as only 9% of its total energy comes from protein.
- Traffic light colours. Per 100g, houmous is rated ‘high’ in fat, ‘medium’ for salt, and ‘low’ for sugars according to the UK’s front-of-pack labelling system.
- Fat and fibre content. Houmous is a high-fat food, containing 26.7g of fat per 100g. It also provides a useful 4.9g of dietary fibre in the same amount.
- Contribution to reference intake. A 100g amount of houmous supplies about 14% of the UK’s reference intake for protein.
Houmous macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 307 kcal 1,272 kJ |
15% | – |
| Protein | 6.8g | 14% | – |
| Fat | 26.7g | 38% | high |
| of which saturates | n/a | n/a | – |
| Carbohydrate | 10.5g | 4% | – |
| of which sugars | 0.6g | 1% | low |
| Fibre | 4.9g | – | – |
| Salt | 1.02g | 17% | medium |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in houmous by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 30g | 2g | 92 | 3.1g | 8g |
| 50g | 3.4g | 154 | 5.2g | 13.3g |
| 100g | 6.8g | 307 | 10.5g | 26.7g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of houmous for 20g or 30g of protein
- To get a significant 20g of protein from houmous alone, you would need to eat about 294g, which also contains 903 kcal and 3.0g of salt.
- A larger goal of 30g of protein would require 441g of houmous, providing 1354 kcal and 4.5g of salt.
- A 50g portion provides 3.4g of protein and 154 kcal, making it a useful addition to a meal but not a primary protein source.
How it compares with other beans, pulses and soya foods
Within the ‘beans, pulses and soya foods’ category, houmous ranks low for protein content. It is 14th out of 17 foods for protein per 100g and last for protein per 100 kcal. This is because houmous is a composite food, typically high in fat from tahini and oil, which increases its calorie density. For comparison, its main ingredient, chickpeas, provides more protein at 8.4g per 100g and has a much higher protein-to-calorie ratio. Other pulses like cannellini beans (7.6g) also offer more protein per 100g than houmous (6.8g).
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Houmous | 6.8g | 307 | 2.2g |
| Baked Beans | 5g | 81 | 6.2g |
| Chickpeas | 8.4g | 129 | 6.5g |
| Cannellini Beans | 7.6g | 104 | 7.3g |
| Butter Beans | 5.9g | 77 | 7.7g |
Quick answers
Is houmous a good source of protein?
Houmous provides 6.8g of protein per 100g. However, it is very low in protein relative to its calories, with only 2.2g of protein per 100 kcal, making it a less efficient choice if you are tracking macros closely.
How much protein is in a small portion of houmous?
A 30g portion of houmous contains 2.0g of protein and 92 kcal. A larger 50g amount contains 3.4g of protein and 154 kcal.
Is houmous high in fat?
Yes, houmous is classified as a high-fat food, with 26.7g of fat per 100g. This is why it is also high in calories, at 307 kcal per 100g.
When to speak to a GP or dietitian
- This food contains sesame, one of the 14 allergens that UK food law requires to be declared. If you have a sesame allergy, follow the plan from your GP or allergy clinic and check labels on the products you buy.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.