Hummus vs Peanut Butter: Nutrition Comparison

Hummus and peanut butter are both popular dips and spreads used as snacks and meal accompaniments, but they differ significantly in calorie density and nutritional profile. Peanut butter is much higher in calories and fat per serving — predominantly healthy monounsaturated fat — and provides more protein. Hummus is lower in calories, made from chickpeas and tahini, and provides fibre and a broader range of micronutrients including iron and folate. For a lower-calorie dip with more fibre, hummus is the better everyday choice. For maximum protein and calorie density — useful for athletes or those needing more energy — peanut butter is more efficient. Both are nutritious whole-food options.

Which has more calories, Hummus or Peanut Butter?

Hummus has 53.1 calories and Peanut Butter has 190 calories per comparable serving. Peanut Butter is the more calorie-dense of the two.

Which has more protein, Hummus or Peanut Butter?

Hummus provides 2.5g of protein versus 8g in Peanut Butter. Peanut Butter is the higher-protein choice.

Which has less fat, Hummus or Peanut Butter?

Hummus contains 3.1g of fat compared with 16g in Peanut Butter. Hummus is the leaner option.

Which has less saturated fat, Hummus or Peanut Butter?

Hummus has 0.5g of saturated fat and Peanut Butter has 0g. Peanut Butter is lower in saturated fat.

Which has more sodium, Hummus or Peanut Butter?

Hummus contains 121.3mg of sodium versus 0mg in Peanut Butter. Hummus is higher in sodium.

Which has more fiber, Hummus or Peanut Butter?

Hummus has 1.9g of fiber and Peanut Butter has 0g. Hummus provides more fiber.