Hummus
Checked by us One serving: 30 g · 71 kcal
Some omega-3: ALA.
Worth knowing: Salmonella. Nothing else to watch for most people.
Worth knowing for some people: Listeria.
Good for
How we counted this
What one serving (30 g) gives you.
Your body needs enough of each of these. Past enough, more doesn’t help. Amounts are what the food databases list, not what your body absorbs, unless a row says it was measured.
The words: “A lot” means one serving gives 20% or more of Health Canada’s daily amount, “Some” 10% to 19%, “A little” 2% to 9%, “Almost none” under 2%. Strongest word first; within a word, protein and fibre lead, then the biggest share. ?
A milligram (mg) is a thousandth of a gram, and a microgram (µg) a thousandth of a milligram: 1,000 µg make 1 mg.
- Some
Omega-3: ALA
The one omega-3 your body can’t make: it must come from food. Your cells build it into their membranes and burn it for energy.
Learn more
218 mg in one serving: 14% of the 1,600 mg a day men need, 20% of the 1,100 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
21 more nutrients at a little or less
- A little
Vitamin K1
Your blood needs it to clot.
Learn more
6.84 µg in one serving: 6% of the 120 µg a day men need, 8% of the 90 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin K fact sheet for health professionals
- A little
Magnesium
Your muscles and nerves need it to work.
Learn more
22.5 mg in one serving: 6% of the 400 mg a day men need, 7% of the 310 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, magnesium fact sheet for health professionals
- A little
Niacin (B3, niacin equivalents)
More than 400 of your enzymes need it to work.
Learn more
0.74 mg in one serving: 5% of the 16 mg a day men need, 5% of the 14 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, niacin fact sheet for health professionals
- A little
Fibre
Keeps your gut moving.
Learn more
1.65 g in one serving: 4% of the 38 g a day men need, 7% of the 25 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- A little
Iron
Carries oxygen in your blood.
Learn more
0.76 mg in one serving: 10% of the 8 mg a day men need, 4% of the 18 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, iron fact sheet for health professionals
- A little
Protein
Your muscles, and every other tissue, are built and repaired from it.
Learn more
2.33 g in one serving: 4% of the 56 g a day men need, 5% of the 46 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- A little
Thiamin (B1)
Your cells use it to get energy from food, and so to grow and work.
Learn more
0.05 mg in one serving: 4% of the 1.2 mg a day men need, 5% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, thiamin fact sheet for health professionals
- A little
Zinc
Your immune system and healing wounds depend on it.
Learn more
0.43 mg in one serving: 4% of the 11 mg a day men need, 5% of the 8 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, zinc fact sheet for health professionals
- A little
Folate
Your body needs it to make DNA and to divide new cells.
Learn more
14.4 µg in one serving: 4% of the 400 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, folate fact sheet for health professionals
- A little
Vitamin B6
Helps you use protein, and your brain needs it to make its chemical messengers.
Learn more
0.04 mg in one serving: 3% of the 1.3 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B6 fact sheet for health professionals
- A little
Vitamin E
Shields the fats in your cells from damage; your immune system uses it too.
Learn more
0.46 mg in one serving: 3% of the 15 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin E fact sheet for health professionals
- A little
Riboflavin (B2)
Your cells use it to make energy and handle fats. It also helps turn tryptophan into niacin and activate vitamin B6.
Learn more
0.04 mg in one serving: 3% of the 1.3 mg a day men need, 4% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, riboflavin fact sheet for health professionals
- A little
Potassium
Your nerves, muscles and kidneys need it to work.
Learn more
93.6 mg in one serving: 3% of the 3,400 mg a day men need, 4% of the 2,600 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, potassium fact sheet for health professionals
- A little
Selenium
Your thyroid uses it to make its hormones.
Learn more
1.41 µg in one serving: 3% of the 55 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, selenium fact sheet for health professionals
- A little
Choline
Your cells need it for their membranes, and to make acetylcholine, a messenger for memory, mood and muscle control.
Learn more
14 mg in one serving: 3% of the 550 mg a day men need, 3% of the 425 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, choline fact sheet for health professionals
- Almost none
Calcium
Builds your bones and teeth.
Learn more
14.1 mg in one serving: 1% of the 1,000 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, calcium fact sheet for health professionals
- Almost none
Vitamin A
Your eyes need it to see in dim light.
Learn more
Getting enough matters; more than enough doesn’t sharpen your sight.
0.3 µg in one serving: under 1% of the 900 µg a day men need, under 1% of the 700 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin A fact sheet for health professionals
- Almost none
Omega-3: EPA + DHA
Long-chain omega-3s, built into your cell membranes. DHA is concentrated in your brain and retinas.
Learn more
0 mg in one serving: under 1% of the 250 mg a day.
Health Canada sets no daily amount for these fats, so the daily figure here is the European Food Safety Authority’s.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- Almost none
Vitamin B12
Your body needs it to make red blood cells and keep nerves working.
Learn more
0 µg in one serving: under 1% of the 2.4 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B12 fact sheet for health professionals
- Almost none
Vitamin C
Your body makes collagen with it, which wounds need to heal. It also helps you absorb iron from plants.
Learn more
0 mg in one serving: under 1% of the 90 mg a day men need, under 1% of the 75 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin C fact sheet for health professionals
- Almost none
Vitamin D
Your body needs it to absorb calcium and keep your bones hard.
Learn more
Your skin also makes it in sunlight, so food is only one of its sources.
0 µg in one serving: under 1% of the 15 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin D fact sheet for health professionals
How to handle it
Flagged for tahini-based dips: Salmonella in contaminated tahini can survive in hummus through its shelf life (CFIA). Health Canada's 2026 study counts tahini in 20 outbreaks since 1995 (over 1,600 cases) and finds growth in water-based sauces (6 log in 24 h at 22 °C), suppressed by 50% lemon juice and 4 °C. The share of tahini in hummus is not sourced.
Watch out
How we counted this
Checked for cadmium, glyphosate residues and lead: fine at normal amounts.
Cadmium
Nothing to watchYou’d need more than 100 servings a day, every day, of this food alone to use up what an average adult’s intake leaves under the limit.
Learn more
One serving carries 0.04 µg (30 g × 1.3 µg/kg; chickpea part only)
How we got this
A serving a day adds 0.2% to what an average adult already takes in: a share of that intake, not of the limit. With that serving every day, an average adult would be at about 71% of the limit.
An average adult already takes in about 71% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 130,000 g a week would reach the limit.
Why this rating: Eating it daily comes to 210 g a week, which stays within the 39,000 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
A daily serving adds 0.22% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap.
US FDA, Total Diet Study FY2018–FY2020 Elements Report Supplement · grade B
Glyphosate residues
Nothing to watchYou’d need more than 100 servings in a day of this food alone to reach the limit.
Learn more
One serving carries 6.5 µg (30 g × 0.2164 µg/g)
How we got this
160,000 g a day reaches the limit
The dataset’s rating: Nothing to watch: under the limit
No cap: EFSA's 2023 acceptable daily intake for glyphosate is 0.5 mg/kg body weight/day, 35,000 µg/day for 70 kg. CFIA's category figure for chickpea products (not hummus itself; 51 samples, 31 detected) is 0.2164 µg/g at the lower bound, so about 161,700 g a day, eaten alone, would reach it; a 30 g serving carries 6.5 µg, 0.02% of the limit.
Lead
Nothing to watchA serving a day adds 0% to the lead an average adult already gets from all food. No dose is known to be safe, so we’d flag a food only if a daily serving doubled that intake.
Learn more
A serving a day adds 0% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 0 µg (30 g × 0 µg/kg; chickpea part only)
How we got this
The dataset’s rating: Nothing to watch: doesn’t double average intake
No cap: no safe level of lead is set. The only measured part is the chickpea (1 FDA sample of canned chickpeas, not detected), so it adds nothing to a 30 g serving on that evidence. Tahini lead (30 µg/kg, quantifiable samples only) is not scaled because the tahini share is unsourced; even a serving that was all tahini would add 0.9 µg, 2.6% of the average adult's 35 µg/day.
US FDA, Total Diet Study FY2018–FY2020 Elements Report Supplement · grade B
For some people
Flagged for pregnancy and other vulnerable groups: Listeria grew in refrigerated hummus in an FDA laboratory study, fastest in chickpeas (a 1 log increase in 0.5 days), so chilled hummus kept past its date or above 4 °C is the exposure. This is a handling matter, not a dose, so there is no grams figure.
Worth knowing
No limit applies, so none is rated.
Sugar
0.2 g of sugar in a 30 g serving, natural and added together.
Learn more
Shown, not rated. The food tables we read give total sugar, and few give added sugar, so the site can’t yet tell sugar added in making a food from the sugar in fruit or milk.
Also checked (nothing to act on) · 4
Noted for context, or not measured in this food yet.
Chickpea is not on Health Canada's priority allergen list; no agency source naming chickpea or legume cross-reactivity was found
Shown as context, not rated: ochratoxin A has no safe level (EFSA 2020 benchmark dose lower limit (BMDL10) 14.5 µg/kg body weight/day, a margin-of-exposure reference). CFIA tested 22 hummus samples: 8 detected, mean 0.07477 ng/g counting non-detects as zero (maximum 0.65), so a 30 g serving carries about 2.2 ng. No share of average intake is calculated.
Context, not a rating. Health Canada's lectin cooking advice is written for dry red kidney beans, and its statement that canning heat destroys the lectins is about canned red kidney beans ("in canned red kidney beans, which do not require further cooking"), not canned legumes in general. Chickpeas are not named: Foodtopsy raises no lectin flag for boiled or canned chickpeas, but the agency page does not itself clear them.
Context, not rated. A 30 g serving carries 128 mg sodium on the USDA listing (131 mg on USDA's Foundation sample), 5.6% of the 2,300 mg/day chronic disease risk reduction intake (Health Canada DRI); cooked chickpeas carry a few mg.
Better options
How we counted this
“Better” here always means better at something the row names: more of one nutrient, more nutrients per serving, or the goal you pick. It never means better in every way.
Every amount below is for the same weight, 30 g, the size of one serving of this food, so a swap compares like with like. A serving of another food can be bigger or smaller.
A food is listed only if it gives clearly more: at least a fifth more than this food, and at least 10% of the daily amount more.
More of what it’s good for
More omega-3: ALA
Walnuts, raw2,724 mg in 30 g (this food: 218 mg)
Amounts as listed, not adjusted for how much gets in.
More nutrients per serving, counted together
The other snacks we’ve checked with more nutrients per serving than this one, counting at most 100 kcal. One score ranks them all, so the same few often lead.
Pumpkin seeds- More magnesium (150 mg vs 22.5 mg)
- More niacin (4.38 mg vs 0.74 mg)
- More zinc (1.9 mg vs 0.43 mg)
- Less omega-3: ALA (36 mg vs 218 mg)
Carrots, raw- More vitamin A (251 µg vs 0.3 µg)
- Less omega-3: ALA (0.6 mg vs 218 mg)
- Walnuts, raw
- More omega-3: ALA (2,724 mg vs 218 mg)
- More vitamin B6 (0.2 mg vs 0.04 mg)
Where the calcium card measured that less calcium gets in than from milk, calcium counts for less; everything else is as listed.
Your goal
Your goal changes only this list, not what the food gives you or what to watch.
Losing weight: fewer calories, and more nutrients, protein and fibre for each calorie.
Celery, raw- 4 kcal in 30 g (this food: 71)
- Less omega-3: ALA (0 mg vs 218 mg)
- Carrots, raw
- 13 kcal in 30 g (this food: 71)
- More vitamin A (251 µg vs 0.3 µg)
- Less omega-3: ALA (0.6 mg vs 218 mg)
- Pumpkin seeds
- More magnesium (150 mg vs 22.5 mg)
- More niacin (4.38 mg vs 0.74 mg)
- More zinc (1.9 mg vs 0.43 mg)
- Less omega-3: ALA (36 mg vs 218 mg)
Building muscle: more protein and more calories, per 100 g.
- Pumpkin seeds29.9 g protein · 515 kcal per 100 g
Cashews, raw17.4 g protein · 533 kcal per 100 g- Walnuts, raw14.6 g protein · 679 kcal per 100 g
Why some foods aren’t suggested
Left out: Edamame, cooked (not tested for contaminants yet).
Left out: Peanut butter, smooth (Aflatoxins: go easy).
Bring a tracker export or describe your usual week. The same rules check all of it.
The numbers
Open every value
Name in the database: Hummus, commercial
How the serving was set: 30 g (Health Canada TRA R.2, 'Vegetable, legume or dairy-based dips, spreads and tapenades', reference amount 30 g; about 2 tbsp)
Listed nutrients, per 100 g
For each nutrient, the value this page uses is marked “used”. A row marked “second database” is another database’s figure for a matching food, kept so you can see how far databases disagree (they can differ in the samples analysed, lab methods and rounding). Its own cells are worked out from it, but none of the page’s words or scores are.
| Nutrient | Per serving | Per 100 calories | How | Source | Grade | |
|---|---|---|---|---|---|---|
| Omega-3: ALA | 0.725 g | 0.22 g | 0.31 g | listed used | US food database (USDA SR Legacy) #174289 | C |
| Calcium | 47 mg | 14.1 mg | 19.83 mg | listed used | US food database (USDA SR Legacy) #174289 | C |
| 47 mg | 14.1 mg | 19.83 mg | copy of USDA · not used | Canadian Nutrient File 2026 #4870 | C | |
| Carbohydrate | 15 g | 4.5 g | 6.33 g | listed used | US food database (USDA SR Legacy) #174289 | C |
| Choline | 46.6 mg | 13.98 mg | 19.66 mg | listed used | US food database (USDA Foundation Foods) #321358 | C |
| Energy | 237 kcal | 71.1 kcal | – | FDC Energy (kcal) used | US food database (USDA SR Legacy) | – |
| Omega-3: EPA + DHA | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174289 | C |
| Fat | 17.82 g | 5.35 g | 7.52 g | listed used | US food database (USDA SR Legacy) #174289 | C |
| Cholesterol | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #174289 | C |
| Fatty acids, total saturated | 2.562 g | 0.77 g | 1.08 g | listed used | US food database (USDA SR Legacy) #174289 | C |
| Fibre | 5.5 g | 1.65 g | 2.32 g | listed used | US food database (USDA SR Legacy) #174289 | C |
| Folate | 48 µg | 14.4 µg | 20.25 µg | listed used | US food database (USDA SR Legacy) #174289 | C |
| Iron | 2.54 mg | 0.76 mg | 1.07 mg | listed used | US food database (USDA SR Legacy) #174289 | C |
| Magnesium | 75 mg | 22.5 mg | 31.65 mg | listed used | US food database (USDA SR Legacy) #174289 | C |
| Niacin (B3, niacin equivalents) | 2.45 mg | 0.74 mg | 1.03 mg | listed used | Canadian Nutrient File 2026 #4870 | C |
| Phosphorus | 181 mg | 54.3 mg | 76.37 mg | listed used | US food database (USDA SR Legacy) #174289 | C |
| Potassium | 312 mg | 93.6 mg | 131.65 mg | listed used | US food database (USDA SR Legacy) #174289 | C |
| Protein | 7.78 g | 2.33 g | 3.28 g | listed used | US food database (USDA SR Legacy) #174289 | C |
| Riboflavin (B2) | 0.127 mg | 0.04 mg | 0.05 mg | listed used | US food database (USDA SR Legacy) #174289 | C |
| Selenium | 4.7 µg | 1.41 µg | 1.98 µg | listed used | US food database (USDA SR Legacy) #174289 | C |
| Sodium | 426 mg | 127.8 mg | 179.75 mg | listed used | US food database (USDA SR Legacy) #174289 | C |
| Sugars | 0.62 g | 0.19 g | 0.26 g | listed used | US food database (USDA SR Legacy) #174289 | C |
| Thiamin (B1) | 0.16 mg | 0.05 mg | 0.07 mg | listed used | US food database (USDA SR Legacy) #174289 | C |
| Vitamin A | 1 µg | 0.3 µg | 0.42 µg | listed used | US food database (USDA SR Legacy) #174289 | C |
| Vitamin B12 | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #174289 | C |
| Vitamin B6 | 0.146 mg | 0.04 mg | 0.06 mg | listed used | US food database (USDA SR Legacy) #174289 | C |
| Vitamin C | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #174289 | C |
| Vitamin D | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #174289 | C |
| Vitamin E | 1.54 mg | 0.46 mg | 0.65 mg | listed used | US food database (USDA SR Legacy) #174289 | C |
| Vitamin K1 | 22.8 µg | 6.84 µg | 9.62 µg | listed used | US food database (USDA SR Legacy) #174289 | C |
| Water | 57.4 g | 17.22 g | 24.22 g | listed used | US food database (USDA SR Legacy) #174289 | C |
| Zinc | 1.44 mg | 0.43 mg | 0.61 mg | listed used | US food database (USDA SR Legacy) #174289 | C |
| Nutrient | Per 100 g | Per serving | Per 100 calories | How | Source | Grade |
|---|---|---|---|---|---|---|
| Beta-carotene | 12 µg | 3.6 µg | 5.06 µg | listed used | US food database (USDA SR Legacy) #174289 | C |
| Copper | 0.377 mg | 0.11 mg | 0.16 mg | listed used | US food database (USDA SR Legacy) #174289 | C |
| Ash | 2 g | 0.6 g | 0.84 g | listed used | US food database (USDA SR Legacy) #174289 | C |
| Starch | 8.08 g | 2.42 g | 3.41 g | listed used | US food database (USDA SR Legacy) #174289 | C |
| Sucrose | 0.34 g | 0.1 g | 0.14 g | listed used | US food database (USDA SR Legacy) #174289 | C |
| Glucose | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174289 | C |
| Fructose | 0.28 g | 0.08 g | 0.12 g | listed used | US food database (USDA SR Legacy) #174289 | C |
| Maltose | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174289 | C |
| Alcohol, ethyl | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174289 | C |
| Caffeine | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #174289 | C |
| Theobromine | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #174289 | C |
| Energy | 992 kj | 297.6 kj | 418.57 kj | listed used | US food database (USDA SR Legacy) #174289 | C |
| Galactose | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174289 | C |
| Vitamin A, IU | 23 iu | 6.9 iu | 9.7 iu | listed used | US food database (USDA SR Legacy) #174289 | C |
| Carotene, alpha | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #174289 | C |
| Vitamin D (D2 + D3), International Units | 0 iu | 0 iu | 0 iu | listed used | US food database (USDA SR Legacy) #174289 | C |
| Cryptoxanthin, beta | 3 µg | 0.9 µg | 1.27 µg | listed used | US food database (USDA SR Legacy) #174289 | C |
| Lycopene | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #174289 | C |
| Tocopherol, beta | 0.34 mg | 0.1 mg | 0.14 mg | listed used | US food database (USDA SR Legacy) #174289 | C |
| Tocopherol, gamma | 11.02 mg | 3.31 mg | 4.65 mg | listed used | US food database (USDA SR Legacy) #174289 | C |
| Tocopherol, delta | 2.08 mg | 0.62 mg | 0.88 mg | listed used | US food database (USDA SR Legacy) #174289 | C |
| Tocotrienol, alpha | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #174289 | C |
| Tocotrienol, beta | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #174289 | C |
| Tocotrienol, gamma | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #174289 | C |
| Tocotrienol, delta | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #174289 | C |
| Vitamin K (Menaquinone-4) | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #174289 | C |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #174289 | C |
| Folic acid | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #174289 | C |
| Folate, food | 48 µg | 14.4 µg | 20.25 µg | listed used | US food database (USDA SR Legacy) #174289 | C |
| Folate, DFE | 48 µg | 14.4 µg | 20.25 µg | listed used | US food database (USDA SR Legacy) #174289 | C |
| Vitamin E, added | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #174289 | C |
| Vitamin B-12, added | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #174289 | C |
| Fatty acids, total trans | 0.019 g | 0.01 g | 0.01 g | listed used | US food database (USDA SR Legacy) #174289 | C |
| SFA 4:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174289 | C |
| SFA 6:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174289 | C |
| SFA 8:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174289 | C |
| SFA 10:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174289 | C |
| SFA 12:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174289 | C |
| SFA 14:0 | 0.009 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174289 | C |
| SFA 16:0 | 1.662 g | 0.5 g | 0.7 g | listed used | US food database (USDA SR Legacy) #174289 | C |
| SFA 18:0 | 0.727 g | 0.22 g | 0.31 g | listed used | US food database (USDA SR Legacy) #174289 | C |
| SFA 20:0 | 0.075 g | 0.02 g | 0.03 g | listed used | US food database (USDA SR Legacy) #174289 | C |
| MUFA 18:1 | 5.258 g | 1.58 g | 2.22 g | listed used | US food database (USDA SR Legacy) #174289 | C |
| PUFA 18:2 | 8.077 g | 2.42 g | 3.41 g | listed used | US food database (USDA SR Legacy) #174289 | C |
| PUFA 18:3 | 0.725 g | 0.22 g | 0.31 g | listed used | US food database (USDA SR Legacy) #174289 | C |
| PUFA 20:4 | 0.006 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174289 | C |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174289 | C |
| SFA 22:0 | 0.045 g | 0.01 g | 0.02 g | listed used | US food database (USDA SR Legacy) #174289 | C |
| MUFA 14:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174289 | C |
| MUFA 16:1 | 0.017 g | 0.01 g | 0.01 g | listed used | US food database (USDA SR Legacy) #174289 | C |
| PUFA 18:4 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174289 | C |
| MUFA 20:1 | 0.055 g | 0.02 g | 0.02 g | listed used | US food database (USDA SR Legacy) #174289 | C |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174289 | C |
| MUFA 22:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174289 | C |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174289 | C |
| Fatty acids, total monounsaturated | 5.34 g | 1.6 g | 2.25 g | listed used | US food database (USDA SR Legacy) #174289 | C |
| Fatty acids, total polyunsaturated | 8.812 g | 2.64 g | 3.72 g | listed used | US food database (USDA SR Legacy) #174289 | C |
| SFA 15:0 | 0.003 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174289 | C |
| SFA 17:0 | 0.012 g | 0 g | 0.01 g | listed used | US food database (USDA SR Legacy) #174289 | C |
| SFA 24:0 | 0.028 g | 0.01 g | 0.01 g | listed used | US food database (USDA SR Legacy) #174289 | C |
| TFA 16:1 t | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174289 | C |
| TFA 18:1 t | 0.006 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174289 | C |
| TFA 22:1 t | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174289 | C |
| TFA 18:2 t not further defined | 0.012 g | 0 g | 0.01 g | listed used | US food database (USDA SR Legacy) #174289 | C |
| PUFA 18:2 CLAs | 0.003 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174289 | C |
| MUFA 24:1 c | 0.001 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174289 | C |
| PUFA 20:2 n-6 c,c | 0.004 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174289 | C |
| MUFA 16:1 c | 0.017 g | 0.01 g | 0.01 g | listed used | US food database (USDA SR Legacy) #174289 | C |
| MUFA 18:1 c | 5.252 g | 1.58 g | 2.22 g | listed used | US food database (USDA SR Legacy) #174289 | C |
| PUFA 18:2 n-6 c,c | 8.062 g | 2.42 g | 3.4 g | listed used | US food database (USDA SR Legacy) #174289 | C |
| MUFA 22:1 c | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174289 | C |
| PUFA 18:3 n-6 c,c,c | 0.014 g | 0 g | 0.01 g | listed used | US food database (USDA SR Legacy) #174289 | C |
| MUFA 17:1 | 0.008 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174289 | C |
| PUFA 20:3 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174289 | C |
| Fatty acids, total trans-monoenoic | 0.006 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174289 | C |
| Fatty acids, total trans-polyenoic | 0.012 g | 0 g | 0.01 g | listed used | US food database (USDA SR Legacy) #174289 | C |
| MUFA 15:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174289 | C |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.711 g | 0.21 g | 0.3 g | listed used | US food database (USDA SR Legacy) #174289 | C |
| PUFA 20:3 n-3 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174289 | C |
| PUFA 20:3 n-6 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174289 | C |
| PUFA 18:3i | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174289 | C |
| PUFA 22:4 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174289 | C |
| Lactose | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174289 | C |
| Lutein + zeaxanthin | 258 µg | 77.4 µg | 108.86 µg | listed used | US food database (USDA SR Legacy) #174289 | C |
| Manganese | 1.155 mg | 0.35 mg | 0.49 mg | listed used | US food database (USDA SR Legacy) #174289 | C |
| Niacin (B3, preformed) | 1.024 mg | 0.31 mg | 0.43 mg | listed used | US food database (USDA SR Legacy) #174289 | C |
| Pantothenic acid (B5) | 0.346 mg | 0.1 mg | 0.15 mg | listed used | US food database (USDA SR Legacy) #174289 | C |
| Retinol | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #174289 | C |
Change the amount to rescale the first column. Nutrients a database doesn't list are missing, not zero.
Hazard rows as the dataset rates them
- Cadmium · Nothing to watch: under the limit · A daily serving adds 0.22% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap. · US FDA Total Diet Study (2018–2020) · B
- Chickpea allergy · Context · Chickpea is not on Health Canada's priority allergen list; no agency source naming chickpea or legume cross-reactivity was found · Health Canada, priority allergens · A
- Glyphosate residues · Nothing to watch: under the limit · No cap: EFSA's 2023 acceptable daily intake for glyphosate is 0.5 mg/kg body weight/day, 35,000 µg/day for 70 kg. CFIA's category figure for chickpea products (not hummus itself; 51 samples, 31 detected) is 0.2164 µg/g at the lower bound, so about 161,700 g a day, eaten alone, would reach it; a 30 g serving carries 6.5 µg, 0.02% of the limit. · CFIA chemical residue monitoring (2016–2023) · B
- Lead · Nothing to watch: doesn’t double average intake · No cap: no safe level of lead is set. The only measured part is the chickpea (1 FDA sample of canned chickpeas, not detected), so it adds nothing to a 30 g serving on that evidence. Tahini lead (30 µg/kg, quantifiable samples only) is not scaled because the tahini share is unsourced; even a serving that was all tahini would add 0.9 µg, 2.6% of the average adult's 35 µg/day. · US FDA Total Diet Study (2018–2020) · B
- Listeria · Worth knowing · Flagged for pregnancy and other vulnerable groups: Listeria grew in refrigerated hummus in an FDA laboratory study, fastest in chickpeas (a 1 log increase in 0.5 days), so chilled hummus kept past its date or above 4 °C is the exposure. This is a handling matter, not a dose, so there is no grams figure. · PubMed 32603372 · B
- Ochratoxin A · Context · Shown as context, not rated: ochratoxin A has no safe level (EFSA 2020 benchmark dose lower limit (BMDL10) 14.5 µg/kg body weight/day, a margin-of-exposure reference). CFIA tested 22 hummus samples: 8 detected, mean 0.07477 ng/g counting non-detects as zero (maximum 0.65), so a 30 g serving carries about 2.2 ng. No share of average intake is calculated. · CFIA ochratoxin A survey (2012–2022) · B
- Phytohaemagglutinin (raw bean lectins) · Context · Context, not a rating. Health Canada's lectin cooking advice is written for dry red kidney beans, and its statement that canning heat destroys the lectins is about canned red kidney beans ("in canned red kidney beans, which do not require further cooking"), not canned legumes in general. Chickpeas are not named: Foodtopsy raises no lectin flag for boiled or canned chickpeas, but the agency page does not itself clear them. · Health Canada, Lectins in Dry Legumes · B
- Salmonella · Worth knowing · Flagged for tahini-based dips: Salmonella in contaminated tahini can survive in hummus through its shelf life (CFIA). Health Canada's 2026 study counts tahini in 20 outbreaks since 1995 (over 1,600 cases) and finds growth in water-based sauces (6 log in 24 h at 22 °C), suppressed by 50% lemon juice and 4 °C. The share of tahini in hummus is not sourced. · CFIA 2011–2012 · A
- Sesame allergy · Worth knowing · Flag for people allergic to sesame: hummus contains tahini (ground sesame) in every traditional recipe; sesame is a Health Canada priority allergen. The tahini share is unsourced, so the amount of sesame protein per serving is unknown; the flag does not depend on it. · Health Canada, priority allergens · A
- Sodium · Context · Context, not rated. A 30 g serving carries 128 mg sodium on the USDA listing (131 mg on USDA's Foundation sample), 5.6% of the 2,300 mg/day chronic disease risk reduction intake (Health Canada DRI); cooked chickpeas carry a few mg. · US food database (USDA SR Legacy) · C
Sources
- CFIA, National Chemical Residue Monitoring Program, Annex B results summaries 2016-17 to 2022-23, Table B-1 domestic and B-2 imported (open.canada.ca datasets 95a14ca0, c87af563, a2ea8989, 9e5211c8, a5cb7c3c, 6567ac46, cf149850); positives-only means, no detection limits stated; pooled by us
cfia-ncrmp-annex-b-2016-2023· dataset · Government of Canada terms (Crown copyright) - CFIA, Food Safety Action Plan Targeted Survey - Ochratoxin A in Selected Foods, 2012-2018 and 2019-2022
cfia-ota-2012-2022· dataset · Open Government Licence - Canada 2.0 (as for the other CFIA datasets; not checked on this page) - CFIA, 2011-2012 Salmonella and Generic E. coli in Tahini and Sesame Seeds
cfia-salmonella-sesame-tahini-2011-2012· page · Government of Canada terms (not checked) - Health Canada, Canadian Nutrient File 2026 (14th edition)
cnf-2026· dataset · Open Government Licence – Canada 2.0 - US FDA, Total Diet Study FY2018–FY2020 Elements Report Supplement
fda-tds-fy2018-2020· dataset · US government work (17 USC 105), public domain - USDA FoodData Central, Foundation Foods, release 2026-04-30
fdc-foundation-2026-04-30· dataset · CC0 1.0 (public domain) - USDA FoodData Central, SR Legacy, 2018-04
fdc-sr-legacy-2018-04· dataset · CC0 1.0 (public domain) - Health Canada, Lectins in Dry Legumes (page details date 2017-05-04)
hc-lectins-legumes· page · Government of Canada terms - Health Canada, Common food allergens (priority allergens list)
hc-priority-allergens· page · Government of Canada terms (Crown copyright; not OGL) - Salazar JK, Natarajan V, Stewart D, Fay M, Gonsalves LJ, Mhetras T, Sule C, Tortorello ML. Listeria monocytogenes growth kinetics in refrigerated ready-to-eat dips and dip components. PLoS One 2020;15(6):e0235472 · doi:10.1371/journal.pone.0235472 · PMID 32603372
pmid:32603372· abstract only · CC0 (Europe PMC licence field, PMC7326230)
Body map 2026-10-25.1: each nutrient’s job comes from an agency fact sheet, linked beside it under Good for.
The plain words: “a lot” means one serving (100 g when the food has no serving size) gives at least 20% of the daily amount (the reference intake), “some” at least 10%, “a little” at least 2% (the cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source” and applied to Health Canada’s daily amount, whereas Health Canada’s own shopper rule says 15%; provisional: they may change in a later method version). The daily amount is Health Canada’s Dietary Reference Intake for adults 19–30; where men and women need different amounts we use the higher one (protein: 56 g for men, 46 g for women). The percentage printed under each nutrient is the printed amount as a share of that daily amount, rounded to the nearest whole number, and the word is read from that percentage, so the amount, the percentage and the word always agree. Calcium with a measured absorption is scaled by how well it gets in compared with milk.
The scale: “Nothing to watch” means a serving a day stays under the limit at ordinary amounts; “Go easy” means a serving a day can push past the limit for adults who already take in the most, or fewer than 2 servings reach it; “Limit it” means once a week or less. The dataset’s own rating is under “How we got this”. Provisional: the scale may change in a later method version.
Measured absorption under Good for: grade-A studies in adults that tested this preparation of this food, as a share of the listed amount (the share digested, for protein), quoted once each source has passed our evidence check; animal studies and other variants stay in the table above. Provisional: this screen may change in a later method version.