Calories in Hummus: Full Nutrition Breakdown

Hummus is a creamy dip and spread made from blended chickpeas, tahini, lemon juice, garlic, and olive oil. It is a staple of Middle Eastern cuisine and has become popular worldwide as a healthy snack and condiment. Hummus provides a good balance of plant-based protein, healthy fats, and fiber. Here is a complete breakdown of hummus nutrition by serving size.

Calories by serving size:

Hummus is also a good source of iron, phosphorus, folate, and B vitamins. The tahini (sesame paste) contributes calcium and healthy monounsaturated fats, while the chickpea base provides slow-digesting complex carbohydrates.

Frequently Asked Questions (FAQ)

Is hummus healthy?

Hummus is widely considered a healthy food due to its combination of plant-based protein, fiber, and heart-healthy unsaturated fats from tahini and olive oil. A standard 2-tablespoon serving provides a satisfying snack at only 50 calories. It is also naturally free of cholesterol and added sugars, making it a nutrient-dense option for dipping vegetables or spreading on whole grain bread.

How does hummus compare to guacamole?

Hummus and guacamole are both popular dips, but their nutritional profiles differ. Per 2-tablespoon serving, hummus has about 50 calories with 2.4 grams of protein, while guacamole has around 45 calories with less than 1 gram of protein. Guacamole is higher in monounsaturated fat and potassium from avocados, while hummus provides more protein, fiber, and iron from chickpeas and tahini.

How much protein does hummus have per serving?

A typical 2-tablespoon serving of hummus contains about 2.4 grams of protein, while a quarter-cup serving provides roughly 4.9 grams. While this is moderate compared to meat or dairy, hummus offers a complete amino acid profile when the chickpeas are combined with the sesame in tahini. Eating hummus with whole wheat pita further boosts the protein quality of the meal.

How does homemade hummus compare to store-bought?

Homemade hummus allows full control over ingredients, typically resulting in a fresher flavor and the ability to adjust oil, salt, and tahini to taste. Store-bought hummus is convenient and consistent but often contains added oils, preservatives like potassium sorbate, and higher sodium levels. Calorie-wise, they are generally comparable, though homemade versions tend to have a simpler, cleaner ingredient list.

Is hummus good for weight loss?

Hummus can support weight loss when consumed in moderate portions. Its combination of protein, fiber, and healthy fats promotes satiety, which can help reduce overall calorie intake. The key is portion control, as the calories add up quickly when eating large amounts. Pairing 2 tablespoons of hummus with raw vegetables like carrots, cucumbers, and bell peppers makes a filling, low-calorie snack under 100 calories.