Calories in Hummus: Nutritional facts (Carbs, Fiber, Protein, Fat) for Hummus Types

A 100g serving of classic hummus contains 166 calories. A 100g serving of roasted red pepper hummus contains 175 calories. One hundred grams (100g) of roasted garlic hummus contains 178 calories. One hundred grams (100g) of pine nut hummus contains 205 calories.

One cup (246g or 8.7 oz) of classic hummus contains 408 calories. One cup (246g) of roasted red pepper hummus contains 430 calories. One cup (246g) of roasted garlic hummus contains 438 calories. One cup (246g) of pine nut hummus contains 504 calories.

One half-cup (1/2 cup, 123g or 4.3 oz) of classic hummus contains 204 calories. One half-cup (123g) of roasted red pepper hummus contains 215 calories. One half-cup (123g) of roasted garlic hummus contains 219 calories. One half-cup (123g) of pine nut hummus contains 252 calories.

Benefits of hummus offers several nutritional profile derived from the primary ingredients, as listed here:

• Source of Dietary Fiber: Primarily from chickpeas, hummus provides dietary fiber which supports digestive health by promoting regular bowel movements and feeding beneficial gut bacteria. Fiber intake is also associated with improved glycemic control and satiety. (Anderson, J. W., et al., 2009. Dietary fiber: the forgotten nutrient.)
• Provides Plant-Based Protein: Chickpeas and tahini (sesame paste) contribute plant-based protein, important for building and repairing tissues, producing enzymes, and supporting overall bodily functions. Including plant-based protein sources contributes to dietary variety and nutrient intake. (Wallace, T. C., Murray, R., & Zelman, K. M., 2016. The Nutritional Value and Health Benefits of Chickpeas and Hummus.)
• Contains Heart-Healthy Fats: The tahini and often added olive oil in hummus are sources of monounsaturated and polyunsaturated fats. Replacing saturated fats with these unsaturated fats can contribute to improved blood cholesterol levels and support cardiovascular health. (Guasch-Ferré, M., et al., 2014. Olive oil intake and risk of cardiovascular disease and mortality in the PREDIMED Study.)
• Rich in Micronutrients: Hummus provides essential vitamins and minerals, including folate (important for cell growth), iron (for oxygen transport), phosphorus (bone health), magnesium (muscle and nerve function), manganese, and copper (involved in enzyme function and antioxidant defenses). (Wallace, T. C., et al., 2016. The Nutritional Value and Health Benefits of Chickpeas and Hummus.)

Hummus have potential downsides depending on preparation and individual factors, including:

• High Sodium Content: A lot of commercially prepared hummus brands contain significant amounts of sodium, primarily from added salt. High sodium intake is linked to increased blood pressure, a major risk factor for heart disease and stroke. Choosing low-sodium versions or making hummus at home allows for sodium control. (Appel, L. J., et al., 2011. Dietary approaches to prevent and treat hypertension: a scientific statement from the American Heart Association.) The Dietary Guidelines for Americans recommend consuming less than 2300 milligrams of sodium per day.
• Calorie Density: Hummus can be calorie-dense, especially options with high amounts of added oil or tahini. Consuming large portions, particularly with high-calorie dippers like pita chips, can contribute excess calories and potentially lead to weight gain if energy balance is not maintained. Portion control (sticking to servings like 2 tablespoons) and pairing with lower-calorie dippers like vegetables are useful strategies. (Rolls, B. J., 2017. Dietary energy density: Applying behavioural science to weight management.)
• Potential Allergen (Sesame): Tahini, a key ingredient in traditional hummus, is made from sesame seeds. Sesame is one of the major food allergens, and individuals with a sesame allergy must avoid hummus containing tahini. Tahini-free hummus recipes exist as an alternative. (Sicherer, S. H., & Sampson, H. A., 2014. Food allergy: Epidemiology, pathogenesis, diagnosis, and treatment. Journal of Allergy and Clinical Immunology.)

Yes, hummus is considered a healthy food choice when consumed as part of a balanced diet. The primary ingredients, chickpeas and tahini, provide beneficial nutrients including plant-based protein important for tissue repair, dietary fiber which supports digestive health and can aid in blood sugar management, and heart-healthy unsaturated fats from tahini and often added olive oil. Hummus also contributes essential micronutrients like folate, iron, magnesium, and manganese, supporting bodily functions. Studies suggest that consumption of chickpeas and hummus is associated with better nutrient intake and improved dietary quality (Wallace, T. C., et al., 2016. The Nutritional Value and Health Benefits of Chickpeas and Hummus.). 

Incorporating a serving or two of hummus per day (2 to 4 tbsps) can contribute fiber, protein, healthy fats, and micronutrients without excessively contributing calories or sodium, especially if choosing lower-sodium varieties. The inclusion of hummus should fit within overall daily calorie needs and align with recommendations from the Dietary Guidelines for Americans, which emphasize nutrient-dense foods and limiting sodium intake to less than 2300mg per day.

Sticking to moderate portions, such as up to 1/2 cup (about 123g) spread throughout the day as part of meals or snacks, allows enjoyment of hummus's benefits while minimizing risks associated with excessive calorie or sodium intake. Overconsumption of hummus can contribute significantly to daily calorie intake, particularly due to the fat content from tahini and oil, potentially hindering weight management goals. Exceeding daily sodium recommendations (less than 2300mg) is also a concern with many store-bought varieties if large quantities are eaten. Eating very large amounts of hummus might also cause digestive discomfort for some individuals due to the high fiber conten

Hummus calorie content is based on the amount of tahini (sesame paste) and added oil (like olive or soybean oil), as these contribute the most fat calories. Additions like pine nuts increase calories due to their high fat content, making Pine Nut Hummus one of the highest calorie options such as 200-300+ calories per 100g. Classic hummus calories vary widely by brand which is 160-250+ per 100g depending heavily on the oil/tahini ratio. Flavored options like Roasted Red Pepper or Roasted Garlic are often similar in calories to the classic version of the same brand, as the added vegetables contribute minimal calories compared to the base ingredients. Hummus made with fewer chickpeas and more fillers, or lower amounts of tahini/oil, will be lower in calories but also offer fewer nutritional benefits. Beet hummus might be slightly lower if beets partially replace higher-calorie ingredients.

No, traditional hummus does not contain dairy. The core ingredients in hummus are chickpeas, tahini (sesame paste), lemon juice, garlic, and often olive oil and salt. Hummus is naturally dairy-free and lactose-free, which makes it suitable for individuals with lactose intolerance or dairy allergies, and for vegan diets. Non-traditional options or commercially prepared products include dairy (e.g., a "creamy" version using yogurt or cheese), but this is uncommon and would deviate from the standard recipe. 

Hummus originated in the Levant region (modern-day Lebanon, Syria, Jordan, Palestine, and Israel) centuries ago. Written recipes resembling modern hummus bi tahini (hummus with tahini) appear in cookbooks from 13th-century Cairo, Egypt. Chickpeas, tahini (sesame paste), lemon, and garlic, the core ingredients, have been cultivated and consumed in the region for millennia. Hummus likely evolved as a simple, nutritious, and readily available dish made from these staple ingredients, and became a fundamental part of mezze platters (collections of small dishes served as appetizers) and a common accompaniment to meals throughout the Middle East. Different regions developed subtle variations in texture, proportions of ingredients (especially tahini and lemon), and garnishes (like olive oil, paprika, parsley, cumin, or whole chickpeas).