Cheese 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 402), more fiber (6g vs 0g), less sugar (0.4g vs 0.7g), less sodium (379mg vs 714mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Hummus
166 kcal
More Protein
Cheese
23g
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:
Cheese
Hummus
Diet Compatibility
Cheese
Hummus
When to Choose Cheese
- ✓Higher in protein (23g vs 8g)
- ✓Lower in carbs (3.4g vs 14g)
Common Uses
When to Choose Hummus
- ✓Lower in calories (166 vs 402)
- ✓More fiber (6g vs 0g)
- ✓Less sugar (0.4g vs 0.7g)
- ✓Lower sodium (379mg vs 714mg)
Common Uses
Cheese vs Hummus: Nutritional Analysis
Cheese is more calorie-dense at 402 calories per 100g compared to 166 for Hummus, a difference of 236 calories. On the protein front, Cheese delivers more with 23g 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 Cheese and Hummus tell different nutritional stories. Cheese provides 3.4g of carbohydrates, 33g of fat, and 0g 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: Cheese contains 0.7g 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: Cheese provides more protein (23g/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, Cheese or Hummus?
Cheese has more calories with 402 kcal per 100g, compared to Hummus with 166 kcal. That's a difference of 236 calories per 100g serving.
Is Cheese 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 Cheese and Hummus?
Cheese has more protein with 23g per 100g, compared to Hummus with 8g. Cheese provides 15.0g more protein per 100g serving.
Which is better for weight loss, Cheese or Hummus?
For weight loss, Hummus is the better choice with only 166 calories per 100g compared to 402 calories in Cheese. Hummus also offers 6g of fiber per 100g, which helps you feel fuller longer.
Does Cheese or Hummus have fewer carbs?
Cheese has fewer carbs with 3.4g per 100g, compared to Hummus with 14g. If you're following a low-carb diet, Cheese is the better option with 10.6g fewer carbohydrates.
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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.