How much potassium is in hummus?
Hummus has 94 mg of potassium per 2 tbsp (30 g) — about 2% of the 4,700 mg Daily Value. That's 312 mg per 100 g, roughly 0.2× a medium banana (~422 mg).
USDA FoodData Central · commercial · FDC 174289
Potassium by portion
| Portion | Potassium | % DV | Sodium | Calories |
|---|---|---|---|---|
| 2 tbsp (30 g) | 94 mg | 2% | 128 mg | 71 |
| 100 g | 312 mg | 7% | 426 mg | 237 |
| 1 oz (28 g) | 88 mg | 2% | 121 mg | 67 |
% DV against the FDA Daily Value of 4,700 mg of potassium. Whole foods are naturally potassium-rich and low in sodium — the ratio heart guidelines (like DASH) favor. Values from USDA per-100 g data (FDC 174289, SR Legacy). commercial.
Potassium usually gets filed under fruits and vegetables, so a chickpea dip rarely comes to mind — but hummus carries a real amount, with the same portion catch that follows it everywhere. A 2 tbsp serving (30 g) brings about 94 mg of potassium, which is 312 mg per 100 g and only about 2% of the 4,700 mg Daily Value. By the scoop, that’s minor — roughly 0.2× a medium banana (~422 mg). But the serving is small, and that’s the whole story with hummus: scale up to a real portion and the potassium climbs into territory people actually associate with the fruit they reach for first.
Why portion changes the verdict
The math that undersells hummus’s protein by the spoonful does the same to its potassium. At 94 mg per 2 tbsp a thin dip barely registers, but a 1/2 cup (about 123 g) brings roughly 384 mg — about 8% of the Daily Value and right around a whole banana. A full cup pushes past 760 mg, more than a banana and a half. So whether hummus “has potassium” depends entirely on how much you eat: as a flavor smear it’s a footnote, while as a genuine portion on a grain bowl or wrap it’s a legitimate plant source of the mineral. The potassium itself comes from the chickpeas and tahini at the dip’s base, carried through the blending — the same legume-and-seed foundation that makes hummus a fiber and plant-protein food.
Potassium and sodium, roughly in step
Potassium is the blood-pressure mineral. It works against sodium to help relax blood-vessel walls, which is why potassium-rich, lower-sodium patterns like DASH are tied to healthier blood pressure, and why most people are told to get more of it. With hummus there’s a balance worth naming: commercial tubs carry sodium too, about 426 mg per 100 g, so potassium and sodium roughly track each other rather than potassium running far ahead. That makes hummus neither a standout for the favorable sodium-to-potassium ratio nor a problem — it’s middling, and the brand matters. A lower-sodium hummus tilts the balance the right way, while a saltier tub flattens the potassium advantage, so the label is worth a glance if blood pressure is the reason you’re counting. (This is general nutrition information, not medical advice.) Either way, the potassium is real and scales with portion, so the move is the same one hummus always rewards: eat a proper serving rather than a thin layer.
For the protein-and-fiber side of the same dip, see protein in hummus.
Packaged hummus options, graded
Prefer something off the shelf? Here are the best-graded hummus in our catalog — each scored on our transparent Labelgrade.
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Labelgrade 75/100 · 2 g protein
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Labelgrade 72/100 · 4 g protein
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Frequently Asked Questions
How much potassium is in a 2 tbsp serving of hummus?
About 94 mg of potassium in a 2 tbsp serving (30 g), which is 312 mg per 100 g (USDA FDC 174289). That's a small amount from a dip-sized scoop — but because the serving is so small, the potassium climbs quickly when you eat a real portion.
What percent of the daily value for potassium is that?
About 2% of the FDA Daily Value of 4,700 mg per 2 tbsp serving. It scales with portion: a 1/2 cup (~123 g) brings roughly 384 mg, about 8% of the DV and close to a banana — so the potassium you actually get depends entirely on how much you eat.
How does hummus's potassium compare to a banana?
By the 2 tbsp scoop it's minor — about 94 mg, roughly 0.2× a medium banana (~422 mg). But a 1/2 cup of hummus carries about 384 mg, which lands right around a whole banana. So as a dip it's a small contributor, while as a real portion it's genuinely banana-league for potassium.
Is hummus a good source of potassium?
In a proper portion, it's a solid plant source. At 312 mg per 100 g, hummus carries respectable potassium from its chickpeas and tahini — below dedicated potassium foods like potatoes and beans, but well ahead of most dips. The limiter is the serving: 2 tbsp gives little, so you need a real scoop for it to count.
Why does potassium matter, and does hummus's sodium offset it?
Potassium is the blood-pressure mineral — it counterbalances sodium and helps relax blood-vessel walls, which is why most people are told to get more of it. Hummus brings potassium but commercial tubs also carry sodium (about 426 mg per 100 g), so the two roughly track each other; a lower-sodium brand tilts the balance more favorably. This is general nutrition information, not medical advice.
When was this data last verified?
2026-06-18, against USDA FoodData Central FDC 174289 (Hummus, commercial). We re-verify reference pages periodically and update when USDA revises its data.
Whole-food values are USDA reference data, not a Labelgrade (that score is for branded packaged products). High-potassium diets aren't for everyone — people with kidney disease are often told to limit it; this is reference data, not medical advice. See our methodology.