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Calories in Hummus

Q: How many calories in hummus?

Hummus has 177 calories per 100g. 2 tablespoons (30g): 53 kcal. A 120g portion: 212 kcal.

Updated July 2026 · Source: USDA FoodData Central

177

kcal

per 100g

7.9

Protein

9.6

Fat

17.2

Carbs

4.0

Fiber

kcal per 2 tbsp (30g)

177

kcal per 100g

212

kcal per 120g portion

🫘Only 53 kcal per 2 tablespoon serving

💪7.9g protein per 100g

🌿4g fiber per 100g — prebiotic

😌GI ~6 — one of the lowest of any food

⚡Iron — 14% DV per 100g

⚠️379mg sodium — high in commercial versions

🍽 Calculate Calories for Any Amount of Hummus

Weight100g

Nutrition Facts

Per 100g hummus

* % Daily Value based on a 2,000 kcal diet.

Quick summary: Hummus contains 177 calories per 100g — 53 kcal per 2-tablespoon serving. A nutritious dip made from chickpeas, tahini, olive oil, and lemon. Good protein (7.9g/100g), fiber (4g/100g), iron, and folate. Glycemic index ~6 — one of the lowest of any food. Regular consumers have better dietary quality and lower BMI. High sodium in commercial versions (379mg/100g).

Vitamins & Minerals — per 100g

Nutrient	Amount	% Daily Value
Manganese	0.97mg	42%
Copper	0.34mg	38%
Folate	83µg	21%
Iron	2.4mg	14%
Phosphorus	176mg	14%
Sodium	379mg	16%
Zinc	1.48mg	13%
Magnesium	36mg	9%
Potassium	228mg	5%
Vitamin B6	0.20mg	12%

Calories in Hummus by Weight

Weight	Calories	Protein	Net Carbs	Fat

Macronutrient Breakdown — per 100g

Fat9.6g · 49% of calories

Protein7.9g · 18% of calories

Carbohydrates17.2g · 39% of calories

Fiber4.0g · Net carbs: 13.2g

Commercial hummus. Homemade: ~170 kcal/100g, ~100mg sodium. GI ~6. 2 tbsp = 30g = 53 kcal. Tahini adds healthy fat and calcium.

Key Nutrients

🌿

Fiber

4.0g

14% DV

Prebiotic from chickpeas

💪

Protein

7.9g

16% DV

From chickpeas — plant protein

⚡

Iron

2.4mg

14% DV

Non-haem iron

💊

Folate

83µg

21% DV

From chickpeas

⚡

Manganese

0.97mg

42% DV

Antioxidant enzymes

⚡

Copper

0.34mg

38% DV

Iron metabolism

Hummus Health Benefits

Glycemic Index ~6 — Extraordinary Blood Sugar Control

With a GI of approximately 6 — one of the lowest of any food tested — hummus produces virtually no blood sugar elevation. The combination of chickpea fiber, resistant starch, tahini fat, and olive oil completely blunts glucose absorption. Adding hummus to a meal with bread or crackers substantially reduces the overall glycemic response of that meal.

Chickpea and Tahini Synergy

Hummus combines nutritionally complementary ingredients: chickpeas (high in lysine, low in methionine) and sesame/tahini (higher in methionine, lower in lysine). The combination creates a more complete amino acid profile than either alone — a traditional example of complementary plant protein combining practiced long before modern nutrition science identified the rationale.

Dietary Quality Association

A 2016 Nutrients study found hummus and chickpea consumers had significantly better overall dietary quality: higher intake of fiber, vitamins, and minerals; lower intake of sugar and saturated fat; 53% lower obesity risk; and 49% lower waist circumference.

Tahini — Hidden Nutrition

Tahini in hummus contributes: calcium (182mg/100g), copper, zinc, and sesamin — a lignan with antioxidant properties. Sesame is also rich in phytosterols that reduce LDL cholesterol absorption. The tahini component provides approximately 30-40% of hummus's total nutritional value.

Compare Hummus Calories

Is Hummus Suitable for Your Diet?

✅

Weight loss

Yes — 53 kcal/2 tbsp, very satiating

⚠️

Keto

Small amounts — 5g net carbs/2 tbsp

✅

Paleo

Debated — chickpeas are a legume

✅

Gluten-free

Yes

✅

Diabetic

Excellent — GI ~6

✅

Vegan

Yes

✅

Vegetarian

Yes

✅

Heart health

Low GI, fiber, olive oil

Related Calculators

Frequently Asked Questions

How many calories in hummus?

Hummus has 177 calories per 100g. 2 tablespoons (30g): 53 kcal. A 120g portion: 212 kcal.

Is hummus healthy?

Yes — one of the most nutritious dips available. Good protein, fiber, iron, and folate from chickpeas; healthy fat from tahini and olive oil; very low GI (~6). Studies show regular hummus consumers have better dietary quality and lower BMI.

Is hummus good for weight loss?

Yes in moderate portions. Very low GI, fiber, and protein create excellent satiety per calorie. 2-4 tbsp with vegetables is ideal.

Is hummus keto?

In small portions — 17.2g carbs per 100g. 2 tablespoons (30g) has 5g net carbs — manageable in small amounts.

Homemade vs commercial hummus?

Homemade: ~170 kcal, ~100mg sodium. Commercial: 177 kcal, ~379mg sodium. Making at home reduces sodium by 75%.

What to dip in hummus?

Best: raw vegetables (carrots, celery, cucumber — ~10-20 kcal each), wholemeal pitta (~80 kcal/piece), rice cakes (35 kcal). Avoid: chips and crackers (100-150 kcal per handful).

Sources

Nutrition values from USDA FoodData Central. Not medical advice.