Hummus vs Quinoa: 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 more protein (8g vs 4.4g), more fiber (6g vs 2.8g), less sugar (0.4g vs 1.6g), making it the better choice for most health goals.
Quick Summary
Fewer Calories
Quinoa
120 kcal
More Protein
Hummus
8g
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:
Hummus
Quinoa
Diet Compatibility
Hummus
Quinoa
When to Choose Hummus
- ✓Higher in protein (8g vs 4.4g)
- ✓More fiber (6g vs 2.8g)
- ✓Lower in carbs (14g vs 21g)
- ✓Less sugar (0.4g vs 1.6g)
Common Uses
When to Choose Quinoa
- ✓Lower in calories (120 vs 166)
- ✓Lower sodium (7mg vs 379mg)
Common Uses
Hummus vs Quinoa: Nutritional Analysis
Hummus is more calorie-dense at 166 calories per 100g compared to 120 for Quinoa, a difference of 46 calories. On the protein front, Hummus delivers more with 8g per 100g versus 4.4g, 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 Quinoa tell different nutritional stories. Hummus provides 14g of carbohydrates, 9.6g of fat, and 6g of fiber per 100g, while Quinoa contains 21g carbs, 1.9g fat, and 2.8g 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: Hummus contains 0.4g while Quinoa has 1.6g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Quinoa is the lower-calorie choice at 120 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 Quinoa?
Hummus has more calories with 166 kcal per 100g, compared to Quinoa with 120 kcal. That's a difference of 46 calories per 100g serving.
Is Hummus healthier than Quinoa?
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 Quinoa?
Hummus has more protein with 8g per 100g, compared to Quinoa with 4.4g. Hummus provides 3.6g more protein per 100g serving.
Which is better for weight loss, Hummus or Quinoa?
For weight loss, Quinoa is the better choice with only 120 calories per 100g compared to 166 calories in Hummus. Hummus also offers 6g of fiber per 100g, which helps you feel fuller longer.
Does Hummus or Quinoa have fewer carbs?
Hummus has fewer carbs with 14g per 100g, compared to Quinoa with 21g. If you're following a low-carb diet, Hummus is the better option with 7.0g 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.