Hummus
- 9 ingredients
- Servings per recipe: 3
- Serving size: 435 g
Preparation & details:
Source: Simply Recipes
459 recipes on HappyForks
Amount per 100 g
- Energy (calories): 215 kcal 10%
- Protein: 7.01 g 13%
- Fat: 13.71 g Why gray? Help 28%
- Carbohydrates: 18.37 g 7%
Calorie breakdown
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- Protein: 11% 24 kcal
- Fat: 54% 117 kcal
- Carbohydrates: 34% 74 kcal
Omega 6 : Omega 3
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1:1 20:1 46:1
General
Energy
215 kcal
10%
Water
59.5 g
2%
Carbohydrates
Carbohydrate
18.37 g
7%
Fiber
5.4 g
22%
Sugars, total
2.9 g
Starch
0.03 g
Lipids
Total lipid (fat)
13.71 g
28%
Total polyunsaturated
4.627 g
Omega 3 (n-3)
0.084 g
6%
Omega 6 (n-6)
3.898 g
32%
Total monounsaturated
6.199 g
Total saturated
1.736 g
as low as possible
Total trans
0.002 g
as low as possible
Cholesterol
0 mg
as low as possible
Protein + aminoacids
Protein
7.01 g
13%
Tryptophan
0.093 g
29%
Threonine
0.267 g
21%
Isoleucine
0.299 g
25%
Leucine
0.51 g
19%
Lysine
0.388 g
16%
Methionine + Cystine
0.246 g
20%
Methionine
0.135 g
Cystine
0.111 g
Phenylalanine + Tyrosine
0.583 g
28%
Phenylalanine
0.37 g
Tyrosine
0.213 g
Valine
0.327 g
21%
Vitamins
Vitamin C
3.4 mg
5%
Folate, total
42 µg
Folate, DFE
42 µg DFE
11%
Vitamin B-1 (Thiamin)
0.176 mg
16%
Vitamin B-2 (Riboflavin)
0.074 mg
7%
Vitamin B-3 (Niacin)
0.854 mg
6%
Vitamin B-5 (Pantothenic acid)
0.105 mg
2%
Vitamin B-6
0.105 mg
8%
Vitamin B-12 (Cobalamin)
0 µg
0%
Vitamin A
73 IU
3%
Vitamin E
1.01 mg
7%
Vitamin D
0 IU
0%
Vitamin K
15.3 µg
17%
Isoflavones, total
0 mg
Minerals
Calcium, Ca
84 mg
8%
Magnesium, Mg
33 mg
11%
Phosphorus, P
155 mg
22%
Iron, Fe
1.92 mg
11%
Potassium, K
145 mg
3%
Sodium, Na
242 mg
16%
Zinc, Zn
1.09 mg
14%
Copper, Cu
0.391 mg
43%
Selenium, Se
6.3 µg
11%
Manganese, Mn
0.88 mg
49%
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Ingredients
| Ingredient description | Matched product |
|---|---|
| 2 garlic cloves, mashed and then minced | Garlic · raw - 2 clove |
| 2 15-oz cans of garbanzo beans (chickpeas), drained and rinsed | Chickpeas · (garbanzo beans, bengal gram) · mature seeds · canned · drained · rinsed in tap water - 850 g |
| 2/3 cup of tahini (roasted, not raw) | Seeds · sesame butter · tahini · from roasted and toasted kernels (most common type) - 0.67 cup |
| 1/3 cup freshly squeezed lemon juice | Lemon juice · raw - 0.33 cup |
| 1/2 cup water | Water · bottled · generic - 0.5 cup |
| 1/4 cup olive oil | Oil · olive · salad or cooking - 0.25 cup |
| 1/2 teaspoon of salt | Salt · table - 0.5 tsp |
| Pine nuts (toasted) | Nuts · pine nuts · dried - 3 tbsp |
| Parsley (chopped) for garnish | Parsley · fresh - 2 tbsp |
Possible differences in nutritional values
All the nutritional values are calculated based on the above products from HappyForks. The precise nutritional values of your recipe may differ due to the use of some specific foods, which not always have a perfect fit in HappyForks. The ingredients used in the recipe may have also different nutritional values than those in our database.
About Nutrition Facts
- Symbol "~" means missing value.
- Percentages next to nutrients show the proportion of daily recommended intake level of nutrients for a healthy person, whose data are included in the nearby profile.
- Nutrition recommendations based on Dietary Reference Intake (DRI) developed by the Institute of Medicine, source.
Advanced mode
- RDA (Recommended Dietary Allowances) - the daily daietary intake level of a nutrient that meet the requirements of 97.5% of healthy individuals in particular age group and gender.
- AI (Adequate Intake) - recommended average daily nutrient intake assumed to be adequate based on approximation of observed mean nutrient intake by a group of healthy people, used when an RDA cannot be determined.
- UL (Tolerable upper intake levels) - the highest level of daily consumption that current data have shown to cause no side effects in humans when used indefinitely without medical supervision.