Hummus vs Cream Cheese: 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 3 out of 5 key nutritional categories. It has fewer calories (166 vs 342), more protein (8g vs 5.9g), more fiber (6g vs 0g), less sugar (0.4g vs 0.4g), making it the better choice for most health goals.
Quick Summary
Fewer Calories
Hummus
166 kcal
More Protein
Hummus
8g
More Fiber
Hummus
6g
Less Sugar
Hummus
0.4g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Hummus | Cream Cheese | Difference |
|---|---|---|---|
| Calories | 166kcal✓ | 342kcal | -176.0kcal |
| Protein | 8g✓ | 5.9g | +2.1g |
| Carbohydrates | 14g | 4.1g✓ | +9.9g |
| Fat | 9.6g✓ | 34g | -24.4g |
| Fiber | 6g✓ | 0g | +6.0g |
| Sugar | 0.4g | 0.4g | 0.0g |
| Sodium | 379mg | 321mg✓ | +58.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Hummus
Cream Cheese
Diet Compatibility
Hummus
Cream Cheese
When to Choose Hummus
- ✓Lower in calories (166 vs 342)
- ✓Higher in protein (8g vs 5.9g)
- ✓More fiber (6g vs 0g)
- ✓Less sugar (0.4g vs 0.4g)
Common Uses
When to Choose Cream Cheese
- ✓Lower in carbs (4.1g vs 14g)
- ✓Lower sodium (321mg vs 379mg)
Common Uses
Hummus vs Cream Cheese: Nutritional Analysis
Cream Cheese is more calorie-dense at 342 calories per 100g compared to 166 for Hummus, a difference of 176 calories. On the protein front, Hummus delivers more with 8g per 100g versus 5.9g, 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 Hummus and Cream Cheese tell different nutritional stories. Hummus provides 14g of carbohydrates, 9.6g of fat, and 6g of fiber per 100g, while Cream Cheese contains 4.1g carbs, 34g fat, and 0g fiber. The higher fiber content in Hummus supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety.
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: Hummus provides more protein (8g/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, Hummus or Cream Cheese?
Cream Cheese has more calories with 342 kcal per 100g, compared to Hummus with 166 kcal. That's a difference of 176 calories per 100g serving.
Is Hummus healthier than Cream Cheese?
Based on our nutritional analysis, Hummus is generally the healthier choice, winning in 3 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 Hummus and Cream Cheese?
Hummus has more protein with 8g per 100g, compared to Cream Cheese with 5.9g. Hummus provides 2.1g more protein per 100g serving.
Which is better for weight loss, Hummus or Cream Cheese?
For weight loss, Hummus is the better choice with only 166 calories per 100g compared to 342 calories in Cream Cheese. Hummus also offers 6g of fiber per 100g, which helps you feel fuller longer.
Does Hummus or Cream Cheese have fewer carbs?
Cream Cheese has fewer carbs with 4.1g per 100g, compared to Hummus with 14g. If you're following a low-carb diet, Cream Cheese is the better option with 9.9g 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.