Bagel vs Hummus: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Hummus is generally healthier
Hummus comes out ahead in this comparison, winning in 4 out of 5 key nutritional categories. It has fewer calories (166 vs 257), more fiber (6g vs 2.1g), less sugar (0.4g vs 6.6g), less sodium (379mg vs 430mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Hummus
166 kcal
More Protein
Bagel
10g
More Fiber
Hummus
6g
Less Sugar
Hummus
0.4g
Visual Comparison
Side-by-Side Nutrition Table
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Bagel
Hummus
Diet Compatibility
Bagel
Hummus
When to Choose Bagel
- ✓Higher in protein (10g vs 8g)
Common Uses
When to Choose Hummus
- ✓Lower in calories (166 vs 257)
- ✓More fiber (6g vs 2.1g)
- ✓Lower in carbs (14g vs 50g)
- ✓Less sugar (0.4g vs 6.6g)
- ✓Lower sodium (379mg vs 430mg)
Common Uses
Bagel vs Hummus: Nutritional Analysis
Bagel is more calorie-dense at 257 calories per 100g compared to 166 for Hummus, a difference of 91 calories. On the protein front, Bagel delivers more with 10g per 100g versus 8g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Bagel and Hummus tell different nutritional stories. Bagel provides 50g of carbohydrates, 1.7g of fat, and 2.1g of fiber per 100g, while Hummus contains 14g carbs, 9.6g fat, and 6g fiber. The higher fiber content in Hummus supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Bagel contains 6.6g while Hummus has 0.4g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Hummus is the lower-calorie choice at 166 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Bagel provides more protein (10g/100g), supporting muscle repair and growth.
- For sustained energy: Hummus offers more fiber (6g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Bagel or Hummus?
Bagel has more calories with 257 kcal per 100g, compared to Hummus with 166 kcal. That's a difference of 91 calories per 100g serving.
Is Bagel healthier than Hummus?
Based on our nutritional analysis, Hummus is generally the healthier choice, winning in 4 out of 5 key nutritional categories. Hummus has 166 calories, 8g protein, and 6g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Bagel and Hummus?
Bagel has more protein with 10g per 100g, compared to Hummus with 8g. Bagel provides 2.0g more protein per 100g serving.
Which is better for weight loss, Bagel or Hummus?
For weight loss, Hummus is the better choice with only 166 calories per 100g compared to 257 calories in Bagel. Hummus also offers 6g of fiber per 100g, which helps you feel fuller longer.
Does Bagel or Hummus have fewer carbs?
Hummus has fewer carbs with 14g per 100g, compared to Bagel with 50g. If you're following a low-carb diet, Hummus is the better option with 36.0g fewer carbohydrates.
Related Comparisons
About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.