Calorie comparison
Hummus vs Sunflower Seeds
Per 100 grams, hummus is the lighter choice by 418 calories, while sunflower seeds delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Hummus | Sunflower Seeds |
|---|---|---|
| Calories | 166 | 584 |
| Protein | 8 g | 21 g |
| Carbs | 14 g | 20 g |
| Fat | 10 g | 51 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🫛 Hummus
2 tbsp (30 g)
50 cal
2.4 g protein · 4.2 g carbs · 3 g fat
🌻 Sunflower Seeds
1 oz (28 g)
164 cal
5.9 g protein · 5.6 g carbs · 14.3 g fat
Frequently asked
Which has more calories, hummus or sunflower seeds?
Per 100 g, hummus has 166 calories and sunflower seeds has 584. Hummus is lower in calories.
Which has more protein, hummus or sunflower seeds?
Hummus has 8 g of protein per 100 g; sunflower seeds has 21 g. Sunflower Seeds wins on protein.
Is hummus or sunflower seeds better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward hummus — but portion size matters more than which food you pick.
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