Hummus is a beloved Middle Eastern dip made from chickpeas, tahini, olive oil, and lemon juice. Beyond its creamy texture and savory flavor, hummus is a surprisingly good source of potassium — a mineral that supports healthy blood pressure, muscle function, and fluid balance. This calculator helps you estimate the potassium content in your hummus based on the amount you eat and the type of hummus you choose.
Whether you're tracking potassium for kidney health, managing hypertension, or simply curious about your nutrient intake, this tool gives you a quick, reliable estimate. You can enter your serving size in grams, ounces, or cups, and select from classic, roasted red pepper, garlic, or low-sodium varieties. The calculator also shows how your serving compares to the recommended daily intake and to a banana, a common potassium benchmark.
Use the preset buttons for common serving sizes, or type in your own amount. The result includes a step-by-step breakdown so you can see exactly how the numbers are calculated. Perfect for meal planning, diet tracking, and nutrition education.
🥣 Hummus Potassium Calculator
📊 Results
How to Use This Tool
Enter the amount of hummus you plan to eat, choose the unit (grams, ounces, or cups), and select the hummus type. The calculator uses average potassium values from USDA food composition data. You can also adjust your daily potassium target — the default is 3500 mg, which is the recommended intake for most adults. Click Calculate to see your potassium total, the percentage of your daily target, and how it compares to a medium banana (about 422 mg).
Use the preset buttons for quick common servings: 30 g (about 2 tablespoons), 60 g (¼ cup), 100 g, ½ cup, or 1 cup. If you have a specific recipe, you can enter the exact weight in grams for the most accurate estimate.
How It Works
The potassium content is calculated by multiplying the weight of hummus (in grams) by the potassium density of the selected type. The densities are based on USDA FoodData Central entries:
- Classic hummus: ~138 mg per 100 g (1.38 mg/g)
- Roasted red pepper hummus: ~145 mg per 100 g (1.45 mg/g)
- Garlic hummus: ~130 mg per 100 g (1.30 mg/g)
- Low-sodium hummus: ~138 mg per 100 g (1.38 mg/g)
For ounces, we convert using 1 oz = 28.3495 g. For cups, we use 1 cup = 246 g (based on the average density of hummus). The percentage of daily value is calculated by dividing the potassium by your target and multiplying by 100.
Worked Examples
Example 1: You eat ½ cup of classic hummus. ½ cup = 123 g. 123 g × 1.38 mg/g = 169.7 mg potassium. That's about 4.8% of a 3500 mg target.
Example 2: You have 2 oz of roasted red pepper hummus. 2 oz = 56.7 g. 56.7 g × 1.45 mg/g = 82.2 mg potassium. That's about 2.3% of your daily target.
Example 3: You eat 100 g of garlic hummus. 100 g × 1.30 mg/g = 130 mg potassium. That's about 3.7% of your daily target.
Tips & Best Practices
- For the most accurate results, weigh your hummus on a kitchen scale rather than using volume measurements, especially if you're tracking potassium for medical reasons.
- Hummus potassium can vary by brand and recipe. Check the nutrition label if you have it — the label value is more precise than this estimate.
- If you're on a potassium-restricted diet (e.g., for kidney disease), always consult your healthcare provider or dietitian before making changes.
- Pair hummus with high-potassium veggies like celery or carrots for a bigger potassium boost.
Factors Affecting Accuracy
The values used here are averages from commercial hummus products. Homemade hummus may have different potassium levels depending on the amount of tahini, lemon juice, and added salt. Tahini is made from sesame seeds, which are rich in potassium, so a higher tahini content can increase the potassium. Also, the water content of the hummus affects its density — a thicker hummus will have more potassium per cup than a thinner one.
For medical or clinical purposes, always use the nutrition facts label on the specific product you consume. This calculator is for educational and general planning purposes only.
Frequently Asked Questions
Is hummus a good source of potassium? Yes, hummus provides a moderate amount of potassium — about 138 mg per 100 g. While not as high as bananas or potatoes, it contributes to your daily intake, especially when eaten in typical serving sizes.
How much potassium do I need per day? The recommended daily intake for most adults is 3500 mg, but this can vary based on age, sex, and health conditions. The National Institutes of Health provides detailed guidelines.
Can I use this calculator for other dips? No, this calculator is specific to hummus. For other foods, you can use our other nutrition calculators, such as the almond iron calculator or the salmon potassium calculator.
Why does the potassium value differ from the label? The label reflects the exact product formulation. Our calculator uses average values, so there can be small differences. Always trust the label for precise tracking.
Reference Data
| Hummus Type | Potassium (mg per 100 g) |
|---|---|
| Classic | 138 |
| Roasted red pepper | 145 |
| Garlic | 130 |
| Low-sodium | 138 |
Data source: USDA FoodData Central. For more detailed nutrient information, visit the USDA FoodData Central website.