Hummus: Calories, Nutrition and Health Benefits
Mediterranean superfood packed with plant protein, fiber, and iron—perfect for heart health, blood sugar control, and sustained energy.
Quick Nutrition Facts
Per 100g (Commercial Hummus)
| Nutrient | Amount |
|---|---|
| Calories | 166 kcal |
| Protein | 7.9g |
| Carbohydrates | 20g |
| Fiber | 6g |
| Sugars | 0.3g |
| Fat | 9g |
| Iron | 2.4mg |
| Folate | 59mcg |
| Magnesium | 71mg |
| Potassium | 228mg |
Serving Size: 2 tablespoons (28g) = 47 calories
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Hummus delivers 7.9g of plant-based protein per 100g plus 6g fiber for sustained fullness. The combination of chickpeas and tahini provides complete amino acids, making it an excellent meat alternative.
Myth Busters
MYTH #1: Hummus Is Too High in Calories for Weight Loss
TRUTH: While hummus has 166 calories per 100g, studies show hummus consumers have lower body weight and better diet quality. The high fiber (6g) and protein (7.9g) promote satiety, helping you eat less overall. Just 2 tablespoons (47 calories) as a snack prevents overeating at meals.
MYTH #2: Hummus Spikes Blood Sugar
TRUTH: Hummus has an extremely low glycemic index of 6-10, one of the lowest among all foods. Research confirms hummus causes minimal blood sugar response and actually improves glucose regulation when consumed regularly. The fiber and protein content slow carbohydrate absorption significantly.
MYTH #3: Hummus Is Just Empty Calories from Fat
TRUTH: The 9g of fat per 100g comes from heart-healthy monounsaturated and polyunsaturated fats from tahini and olive oil. Hummus consumers have better nutrient intakes of fiber, folate, magnesium, and iron compared to non-consumers. These are nutrient-dense, not empty calories.
MYTH #4: You Need Meat for Complete Protein
TRUTH: While chickpeas alone are slightly low in methionine, combining hummus with whole grain pita bread creates a complete protein with all essential amino acids. The 7.9g protein per 100g is substantial for a plant food and supports muscle maintenance effectively.
MYTH #5: Store-Bought Hummus Is Unhealthy
TRUTH: Commercial hummus is just as nutritious as homemade if you choose brands with simple ingredients (chickpeas, tahini, olive oil, lemon, garlic, salt). Check labels for added oils or preservatives, but plain store-bought hummus offers the same health benefits with greater convenience.
MYTH #6: Hummus Is Too High in Sodium
TRUTH: Plain hummus contains only 242mg sodium per 100g (7% daily value), which is moderate. Compare this to cheese (600-1500mg), deli meat (800-1200mg), or crackers (300-500mg). Choose low-sodium versions if needed, or make your own with minimal salt.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | High protein (7.9g) and fiber (6g) promote fullness with only 166 cal/100g. Reduces snacking and supports calorie deficit. |
| Muscle Gain |  | Provides 7.9g plant protein per 100g. Pair with pita for complete amino acids post-workout. |
| Diabetes Management | | Extremely low GI (6-10), high fiber slows glucose absorption. Excellent blood sugar control. |
| PCOS Management | | Low glycemic load improves insulin sensitivity. Healthy fats support hormone balance. |
| Pregnancy Nutrition | | Rich in folate (59mcg) and iron (2.4mg) essential for fetal development. Plant protein supports baby growth. |
| Viral/Flu Recovery | | Easy to digest, high protein for immune function, iron supports energy. Gentle on sensitive stomachs. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Hummus
Understanding how hummus affects your blood glucose can help you make informed decisions about when and how to eat it.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
How to Optimize Blood Sugar Control
Pairing hummus with vegetables or whole grains creates an ideal low-glycemic snack that prevents blood sugar spikes:
- 🥕 Raw vegetables (carrots, bell peppers, cucumbers) - Adds more fiber and crunch
- 🥒 Celery and cherry tomatoes - Low-calorie, high-volume snacking
- 🫓 Whole grain pita or crackers - Complete protein and sustained energy
- 🥗 As salad dressing - Thin with lemon juice for creamy, protein-rich dressing
The extremely low GI of hummus (6-10) means it causes minimal blood sugar response even without pairings, making it one of the safest snacks for blood sugar management.
Cultural Significance
Hummus is one of the oldest prepared foods in human history, dating back to 13th century Egypt, though chickpeas have been cultivated in the Middle East for over 7,000 years.
In the Middle East:
- Staple food across Lebanon, Israel, Palestine, Syria, Jordan, and Turkey
- Traditional breakfast food served with olive oil, pita, and pickles
- Each region has unique variations: Lebanese (extra garlic), Israeli (smooth texture), Palestinian (chunky chickpeas)
- Cultural symbol of hospitality and shared meals
In India:
- Chickpeas (chana) are fundamental to Indian cuisine for millennia
- Hummus adopted in urban areas, blending Mediterranean and Indian flavors
- Often spiced with cumin, coriander, and chili for Indian palates
- Vegetarian protein source aligns with traditional plant-based diets
Global Impact:
- Became mainstream in Western countries in the 1990s-2000s
- Now found in 25% of US households (up from 5% in 2005)
- Part of the Mediterranean Diet, recognized for heart health benefits
- Sustainable protein source with lower environmental impact than meat
Compare & Substitute
Hummus vs Similar Dips & Spreads (Per 100g)
| Nutrient | 🧆 Hummus | 🥜 Peanut Butter | 🧀 Greek Yogurt (Plain) | 🍆 Baba Ganoush | 🫘 Refried Beans |
|---|---|---|---|---|---|
| Calories | 166 kcal | 588 kcal | 59 kcal | 90 kcal | 91 kcal |
| Carbs | 20g | 20g | 3.6g | 13g | 15g |
| Fiber | 6g | 8g | 0g | 4g | 5g |
| Protein | 7.9g | 25g | 10g | 2g | 5.5g |
| Fat | 9g | 50g | 0.4g | 5g | 1.4g |
| Iron | 2.4mg | 1.7mg | 0.04mg | 0.4mg | 1.7mg |
| Folate | 59mcg | 92mcg | 7mcg | 18mcg | 23mcg |
| Sodium | 242mg | 476mg | 36mg | 210mg | 381mg |
| Best For | Diabetes, heart health, GI | High protein, calorie gain | Low-cal, high protein | Mediterranean flavor, low | Mexican cuisine, fiber |
Frequently Asked Questions
Is hummus good for weight loss?
Yes, hummus supports weight loss when eaten in moderation. Just 2 tablespoons provide 47 calories with 2.2g protein and 1.7g fiber that promotes fullness.
Best practices: Limit to 2-4 tablespoons per day (100-190 calories), use with raw vegetables instead of chips, enjoy as afternoon snack to prevent dinner overeating, measure portions to avoid mindless eating.
Research shows hummus consumers have lower body weight and smaller waist circumference despite the calorie content, likely due to improved satiety and diet quality.
Can diabetics eat hummus?
Yes, hummus is one of the best snacks for diabetics. With an extremely low glycemic index of 6-10, hummus causes minimal blood sugar spikes.
Tips for diabetics: Pair with non-starchy vegetables (carrots, bell peppers, cucumbers), limit to 2-3 tablespoons per serving (9-13g carbs), enjoy as mid-morning or afternoon snack, avoid eating with high-GI foods like white pita.
The high fiber (6g per 100g) and protein (7.9g) content slows glucose absorption significantly, making hummus an ideal addition to diabetic meal plans. Always monitor your individual blood sugar response.
How much protein is in hummus?
Hummus contains 7.9g of protein per 100g (2.2g per 2 tablespoons). While not as protein-dense as meat (20-25g per 100g), it's an excellent plant-based protein source.
For optimal protein intake, combine hummus with whole grain pita bread to create a complete protein with all essential amino acids. The combination of chickpeas (low in methionine) and whole grains (low in lysine) provides complementary proteins.
What are the main health benefits of hummus?
Key Benefits:
- Heart Health: Monounsaturated fats and fiber reduce LDL cholesterol and cardiovascular disease risk
- Blood Sugar Control: Extremely low GI (6-10) prevents glucose spikes and improves insulin sensitivity
- Digestive Health: 6g fiber per 100g supports regular bowel movements and gut microbiome
- Pregnancy Support: High folate (59mcg) and iron (2.4mg) support fetal development
- Weight Management: High satiety from protein and fiber helps control appetite
- Plant-Based Nutrition: Complete protein when paired with whole grains, B vitamins, minerals
Is hummus high in calories?
Hummus contains 166 calories per 100g, which is moderately calorie-dense but not excessively high. The key is portion control.
Calorie comparison:
- 2 tablespoons (28g) = 47 calories (appropriate snack portion)
- 1/4 cup (60g) = 100 calories (light meal component)
- 1/2 cup (120g) = 200 calories (substantial meal)
The calories come from healthy fats (tahini, olive oil) and protein-rich chickpeas, not empty calories. The high fiber and protein content means small portions are very satisfying, so you naturally eat less overall.
What's the best time to eat hummus?
Depends on your goal:
- Weight Loss: Afternoon snack (3-4 PM) to prevent dinner overeating. Pair with vegetables, not chips.
- Muscle Gain: Post-workout with whole grain pita (complete protein). Or as protein-rich breakfast spread.
- Diabetes: Mid-morning (10 AM) or afternoon (3 PM) with vegetables. Avoid before bed (slows digestion).
- Pregnancy: Anytime as folate and iron-rich snack. Great for first trimester nausea (bland, protein-rich).
Hummus is stable at room temperature for 2 hours, making it convenient for packed lunches and on-the-go snacking.
How long does hummus last in the fridge?
Store-bought hummus lasts 7-10 days after opening when refrigerated at 40°F (4°C). Homemade hummus lasts 4-6 days.
Storage tips: Keep in airtight container, pour thin layer of olive oil on top to prevent drying, smell before eating (sour smell = spoiled), freeze for up to 4 months (texture may change slightly).
Signs of spoilage: Sour smell, mold growth, watery separation, pink or dark discoloration, fizzy texture.
Can I eat hummus every day?
Yes, eating hummus daily can be part of a healthy diet. Aim for 2-4 tablespoons (28-56g) per day to get benefits without excessive calories.
Daily benefits: Consistent fiber intake for digestive health, steady plant protein for muscle maintenance, heart-healthy fats for cardiovascular protection, blood sugar control from low GI.
Moderation: More than 1/2 cup daily may provide too many calories (200+) and sodium (242mg per 100g). Rotate with other legumes (lentils, black beans) for nutritional variety.
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