Hummus Nutrition Facts

When incorporating this dip into your daily diet, a common question arises: how many calories does hummus have in a typical serving? While 100 grams of commercial hummus contains 166 calories, most people consume it in smaller portions. A single tablespoon (approx. 15 grams) contains about 25 calories, while a standard 2-tablespoon serving (30 grams) contains approximately 50 calories. Understanding these portion sizes is essential for tracking daily energy intake. Victura community meal logs indicate that hummus is most frequently used as a vegetable dip, a spread for wraps and sandwiches, or a protein-boosting addition to grain bowls. Users tracking weight loss goals often pair hummus with low-calorie, high-volume vegetables like cucumbers, celery, bell peppers, and carrots rather than pita chips or crackers. This strategy allows them to enjoy the rich, creamy texture of hummus while keeping the overall meal volume high and the calorie density low. For active individuals and fitness enthusiasts, hummus serves as a versatile pre-workout or post-workout snack. The combination of complex carbohydrates from chickpeas provides a sustained release of energy, while the healthy fats and protein help maintain satiety. However, because of its high fiber content (6.0g per 100g), some individuals with sensitive digestive systems prefer to consume hummus at least 60 to 90 minutes before intense exercise to avoid gastrointestinal discomfort during training. In culinary applications, homemade hummus allows for direct control over the calorie density. By adjusting the ratio of tahini and olive oil, or by incorporating ingredients like roasted red peppers, spinach, or beetroot, you can modify both the flavor profile and the macronutrient distribution to better align with specific dietary preferences, such as lower-fat or lower-calorie variations.

People also ask

• Is hummus healthy?

  Yes — hummus is a whole food with measurable nutrients. Healthiness depends on overall diet, portions, and your goals. Estimated GI is 6.

• Can I eat hummus every day?

  Most people can include hummus daily as part of a balanced diet, as long as total calories and carbs fit their plan.

• Are hummus good for weight loss?

  Hummus can fit a calorie-controlled diet when portions are measured.

• How many calories are in hummus?

  A typical medium serving of hummus has about 166 calories, while 100g contains about 166 calories (USDA reference).

• Are hummus good before a workout?

  Hummus can work before activity when you want easy carbs; pair hummus with protein if your session is long.

• Are hummus high in sugar?

  Hummus contain about 0.0g sugar per 100g — mostly natural sugars when whole.

• Is hummus healthy to eat every day?

  Yes, hummus is highly healthy to eat every day in moderation. It provides a rich source of plant-based protein (7.9g per 100g), dietary fiber (6.0g), heart-healthy monounsaturated fats, and essential minerals like iron. Daily consumption can support cardiovascular health, improve digestion, and help maintain stable blood sugar levels. However, because it is relatively energy-dense (166 calories per 100g), it is important to monitor portion sizes to ensure it fits within your daily caloric needs.

• Is hummus good for weight loss?

  Hummus can be an excellent addition to a weight loss diet due to its high fiber (6.0g per 100g) and protein (7.9g per 100g) content, which promote satiety and help curb cravings. However, because of its moderate calorie density, portion control is crucial. Pairing a measured 2-tablespoon serving of hummus with raw vegetables instead of refined crackers or pita bread is an effective way to enjoy its nutritional benefits while maintaining a calorie deficit.

• How many calories does hummus have in a typical serving?

  A typical 2-tablespoon serving of commercial hummus (approximately 30 grams) contains about 50 calories. In contrast, a larger 100-gram portion contains 166 calories. Knowing how many calories hummus has per serving helps you accurately track your daily energy intake and manage your weight effectively.

• Is hummus high in sugar?

  No, hummus is not high in sugar. Standard commercial hummus contains 0.0 grams of sugar per 100g. Its carbohydrates consist almost entirely of complex starches and dietary fiber, resulting in an exceptionally low glycemic index of 6. This makes it an ideal food choice for individuals managing diabetes or those looking to avoid blood sugar spikes.

• Can I eat hummus before a workout?

  Yes, hummus makes a great pre-workout snack when consumed in moderation. The complex carbohydrates in chickpeas provide a steady, slow-burning source of energy, while the healthy fats help sustain stamina. To prevent digestive heaviness or cramping during exercise due to its high fiber content, it is best to eat hummus about 1 to 2 hours before your workout session.

• Is hummus keto-friendly?

  Hummus is generally not considered keto-friendly. With 14.29g of total carbohydrates and 6.0g of fiber per 100g, it contains approximately 8.29g of net carbs per 100g. A standard 2-tablespoon serving contains about 2.5g of net carbs, which can fit into some liberal low-carb diets, but larger portions can easily exceed the strict daily carbohydrate limits of a standard ketogenic diet.