How Many Calories in Hummus? Nutrition Facts & Macros
A serving of hummus (30 g, 2 tablespoons) has 71 calories
Protein 2.3g · Carbs 4.5g · Fat 5.3g
Hummus is a creamy dip and spread originating from the Middle East, made from blended chickpeas, tahini (sesame paste), olive oil, lemon juice, and garlic. It is a staple in Mediterranean and Middle Eastern cuisines and has become one of the most popular healthy snacks worldwide. Per 100 g, hummus provides 7.78 g of protein and 17.82 g of fat, mostly from tahini and olive oil. Despite being relatively calorie-dense at 237 kcal per 100 g, hummus offers a good balance of plant protein, healthy unsaturated fats, and 5.5 g of fiber. Hummus is about 57% water.
992 kJ · per 100g · Water: 57.4 g
Calorie Calculator: Hummus
30 g Hummus contains 71 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 tablespoon (15g) | 36 kcal | 1.2g | 2.3g | 2.7g |
| 1 serving / 2 tablespoons (30g) | 71 kcal | 2.3g | 4.5g | 5.3g |
| 1 cup (246g) | 583 kcal | 19.1g | 36.9g | 43.8g |
| 100 grams | 237 kcal | 7.8g | 15g | 17.8g |
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Hummus — Nutrition Facts
| Hummus | per 100g |
|---|---|
| Calories | 237 kcal |
| Protein | 7.78 g |
| Fat | 17.82 g |
| Carbs | 15 g |
| Fiber | 5.5 g |
| Sugar | 0.5 g |
| Sodium | 426 mg |
| Potassium | 312 mg |
| Magnesium | 75 mg |
| Phosphorus | 181 mg |
| Vitamin C | 0 mg |
| Vitamin B6 | 0 mg |
| Folate | 0 mcg |
| Manganese | 0 mg |
| Water | 57.4 g |
Source: USDA FoodData Central (FDC ID: 174289) · Data verified April 2026
Variations
Hummus (classic / commercial)
237 kcal per 100g — the base version profiled on this page (USDA FDC 174289). Made from chickpeas, tahini, olive oil, garlic, and lemon juice. Protein 7.78 g, fat 17.82 g, carbs 15.0 g, fiber 5.5 g. The standard commercial recipe with a smooth, creamy texture and balanced flavor.
Roasted Red Pepper Hummus
About 240 kcal per 100g — very similar to classic hummus with the addition of roasted red peppers, which add sweetness and a slightly smoky flavor without significantly changing the macros. The peppers are mostly water, so calories and fat stay nearly identical. A popular flavored variety in supermarkets.
Garlic Hummus
About 240 kcal per 100g — essentially classic hummus with extra roasted or raw garlic, adding a stronger, more pungent flavor. The additional garlic contributes negligible calories and doesn't change the nutritional profile. Garlic provides trace amounts of allicin and other beneficial compounds. Popular among garlic lovers as a more intense dipping option.
Low-Fat Hummus
About 170 kcal per 100g — made with less tahini and olive oil, reducing the fat content significantly. The lower fat means fewer calories, but also a less creamy texture. Typically about 8–10 g fat per 100 g instead of ~18 g. A good option for calorie-conscious consumers who want the hummus flavor without the full fat content. Some brands compensate for the reduced creaminess by adding extra lemon or seasonings.
Dietary Perspectives
For Weight Loss
Hummus can be a helpful part of a weight-loss diet when portion size is controlled. At 237 kcal per 100 g, it is relatively calorie-dense for a dip — but a standard serving of 2 tablespoons (30 g, ~71 kcal) is quite manageable. The combination of protein (7.78 g per 100 g), fiber (5.5 g), and healthy unsaturated fats promotes satiety and helps keep you full between meals. The key is pairing it with low-calorie dippers like raw vegetables (carrots, cucumbers, celery) rather than pita bread or chips. Avoid eating directly from the container, as it is easy to consume much more than a single serving.
For Keto
Hummus is not ideal for strict keto but can fit in small portions. Per 100 g, it has 15.0 g total carbs minus 5.5 g fiber = 9.5 g net carbs. A single serving (2 tablespoons, 30 g) has about 2.85 g net carbs, which is manageable within a 20–50 g daily keto allowance — but only if you strictly control the portion. The fat content (17.82 g per 100 g) is good for keto, but the carb-to-fat ratio is less favorable than pure fat-based dips. For a truly keto-friendly dip, consider guacamole (~2 g net carbs per 30 g serving) or a cheese-based spread. If you do eat hummus on keto, measure your portion carefully and pair it with low-carb vegetables.
Frequently Asked Questions
How many calories are in hummus?
A standard serving of hummus (2 tablespoons, 30 g) contains about 71 calories. Per 100 g, commercial hummus has 237 kcal (991 kJ). One cup (246 g) has approximately 583 kcal. Most of the calories come from fat (17.82 g per 100 g), primarily from tahini and olive oil. Homemade versions can vary depending on how much oil and tahini you use.
How much protein is in hummus?
Hummus contains 7.78 g of protein per 100 g. A 2-tablespoon serving (30 g) provides about 2.3 g of protein. While not as protein-dense as pure chickpeas (8.86 g per 100 g when cooked), hummus still offers a decent plant-based protein alongside healthy fats. Combined with whole-grain pita or vegetables, it makes a well-rounded snack. Per calorie, peanut butter (598 kcal, 22.21 g protein per 100 g) provides more protein but also significantly more calories.
Is hummus good for weight loss?
Hummus can support weight loss when eaten in controlled portions. At 237 kcal per 100 g, it is relatively calorie-dense for a dip, so portion control is key. A 2-tablespoon serving (30 g, ~71 kcal) is a satisfying portion thanks to the combination of protein (2.3 g), fiber (1.7 g), and healthy fats (5.3 g). The fiber and protein promote satiety, helping you feel full longer. Pair it with raw vegetables instead of pita or chips to keep the total calorie count lower.
How much fat is in hummus?
Hummus contains 17.82 g of fat per 100 g, mostly from tahini and olive oil. A 2-tablespoon serving (30 g) has about 5.3 g of fat. The majority of this fat is unsaturated — both monounsaturated (from olive oil) and polyunsaturated (from sesame in tahini). These are considered heart-healthy fats. Compared to mayonnaise (74.85 g fat per 100 g) or cream cheese (34.44 g fat per 100 g), hummus is a lower-fat option with more nutritional value.
Is hummus keto-friendly?
Hummus is not ideal for strict keto. Per 100 g, it has 15.0 g total carbs minus 5.5 g fiber = 9.5 g net carbs. A 2-tablespoon serving (30 g) has about 2.85 g net carbs, which can fit into a keto diet if you strictly limit your portion. However, it is easy to eat more than 30 g at a time, and the carbs add up quickly. For a keto-friendly dip, consider guacamole (~2 g net carbs per 30 g) or a cheese-based dip.
Hummus vs peanut butter — what is the nutritional difference?
Hummus: 237 kcal, 7.78 g protein, 15.0 g carbs, 17.82 g fat per 100 g. Peanut butter: 598 kcal, 22.21 g protein, 22.31 g carbs, 51.36 g fat per 100 g. Peanut butter has more than double the calories and nearly triple the fat. It is significantly higher in protein but also much more calorie-dense. Hummus is a lighter option with less fat and fewer calories per serving, making it better suited as a snack dip. Peanut butter is more of a concentrated energy source.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Hummus | 237 | 7.78g | 15g | 17.82g |
| Chickpeas (Cooked) | 164 | 8.86g | 27.42g | 2.59g |
| Peanut Butter | 598 | 22.21g | 22.31g | 51.36g |
| Mayonnaise | 680 | 0.96g | 0.57g | 74.85g |
| Cream Cheese | 350 | 6.15g | 5.52g | 34.44g |
per 100g
Per 100 g, hummus has 237 kcal with 7.78 g of plant protein and 17.82 g of fat, mostly healthy unsaturated fats from tahini and olive oil. With 5.5 g of fiber and only 0.5 g of sugar, it is a nutrient-dense dip — but portion control matters, as a typical 2-tablespoon serving (30 g) already packs 71 kcal.
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