Hummus Calories & Nutrition

Hummus has moved from specialty aisle to mainstream staple across the United States, and Northern Virginia is no exception. Walk into any grocery store along Leesburg Pike or Columbia Pike in Arlington and you will find at least a dozen hummus brands competing for shelf space. But the surge in popularity raises a practical question that matters to anyone tracking what they eat: what exactly are you consuming when you dip that carrot stick or tear off a piece of warm pita? The short answer is that hummus delivers a nutrient-dense package of plant protein, dietary fiber, heart-healthy unsaturated fats, and a roster of essential vitamins and minerals, all for a moderate calorie cost. The longer answer requires looking at specific numbers, and that is what this guide provides.

At Taza Shawarma & Falafel on Seminary Road in Falls Church, our hummus is made fresh each morning using dried chickpeas soaked overnight, high-quality tahini from roasted sesame seeds, fresh lemon juice, raw garlic, and extra-virgin olive oil. There are no preservatives, no gums, and no fillers. That matters nutritionally because the ingredient list directly determines the macro and micro profile of the final product. A hummus made with canned chickpeas and soybean oil will have a different fatty acid ratio than one built on whole dried chickpeas and stone-ground tahini. Throughout this guide, the numbers reflect standard homemade or restaurant-quality hummus prepared with traditional ingredients, which is what you get when you order a side of hummus ($4.95) at Taza.

Whether you are counting macros for a fitness goal, managing blood sugar, following a plant-based eating pattern, or simply trying to make better choices at lunch, understanding hummus nutrition gives you an edge. Falls Church residents, George Mason University students grabbing a quick meal between classes, and Pentagon workers looking for a healthy dinner option on their commute through Arlington all benefit from knowing how this ancient Levantine dip fits into a modern diet. The sections below walk through calories by serving size, macronutrient details, micronutrient content, comparisons to other dips, health benefits supported by published research, dietary compatibility, and practical ordering tips at Taza.

What makes hummus unusual among dips is the balance between these macronutrients. Most dips are fat-dominant with minimal protein or fiber. Ranch dressing is almost entirely fat and sodium. Cheese dip delivers protein but also saturated fat and high sodium. Guacamole has healthy fats and fiber but very little protein. Hummus brings meaningful amounts of all three macronutrients plus fiber, making it one of the most nutritionally complete dip options available. That balance is why dietitians in the Arlington and Falls Church area frequently recommend hummus as a go-to snack for clients aiming to eat more whole, plant-based foods without sacrificing satisfaction or flavor.

Beyond the headline nutrients listed above, hummus also provides smaller but meaningful amounts of copper, magnesium, potassium, and thiamine (vitamin B1). The lemon juice added during preparation contributes vitamin C, which serves double duty as both a nutrient and an absorption enhancer for the non-heme iron in chickpeas. Garlic, another standard ingredient, contains allicin, a sulfur compound studied for its antimicrobial and cardiovascular benefits. The cumulative effect of these micronutrients is what distinguishes hummus from processed dips that may match it in calories but provide almost nothing in terms of nutritional value. When you order hummus at Taza in Falls Church, you are getting a micronutrient-dense food prepared from five whole-food ingredients, not a product assembled from concentrates and additives.

One nutrient that deserves special attention is folate. Northern Virginia has a large population of women of childbearing age, including military families stationed at the Pentagon and Fort Belvoir, government workers in Arlington, and students at George Mason and Virginia Tech's Northern Virginia campuses. Folate intake is a public health priority for this demographic, and a serving of hummus with lunch or dinner adds a measurable contribution to daily folate without requiring a supplement. Combined with the iron, B6, and zinc that hummus also supplies, it functions as a practical prenatal food even outside the context of formal dietary planning.