Hummus, home prepared

Plant foods · Legumes · Beans, lentils & peas

g
Macronutrients 94 / 100 How is this scored?

Composition

Energy

Protein 4.9 g · 19 kcal/100g
Fat 8.6 g · 77 kcal/100g
Carbs 20.1 g · 80 kcal/100g
Fiber 4.0 g
Water 65 g
Total energy 177 kcal

Macro balance aligns with EFSA guidelines (11% protein, 44% fat, 45% carbs)

Fat quality 74 / 100 How is this scored?
Total fat
8.6g
Saturated
1.1g
Monounsat.
4.9g
Polyunsat.
2.1g
Omega-6
2.04g

Saturated fat is 5.8% of energy, within the WHO limit of 10%.

Protein quality 100 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 100%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Complete protein — all essential amino acids meet or exceed the FAO adult reference pattern

Micronutrients 44 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 7.9 mg
Vitamin D 0.0 µg
Vitamin E 0.8 mg
Vitamin K 3 µg
Thiamin (B1) 0.09 mg
Riboflavin (B2) 0.05 mg
Niacin (B3) 0.4 mg
Pantothenic (B5) 0.3 mg
Vitamin B6 0.40 mg
Folate (B9) 59 µg
Vitamin B12 0.00 µg

Minerals

Calcium 49 mg
Iron 1.6 mg
Magnesium 29 mg
Phosphorus 110 mg
Potassium 173 mg
Sodium 242 mg
Zinc 1.1 mg
Copper 0.22 mg
Manganese 0.57 mg
Selenium 2.4 µg

Notable source of Folate (B9) (30% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.