Hummus Calories & Nutrition Facts
Chickpea dip with tahini, olive oil, very low GI, packed with fiber and plant protein.
Quick answer
How many calories are in Hummus?
Hummus has 177 calories per 100g. A 1 oz (28g) has about 50 calories. It is a moderate-calorie food, with most calories coming from fat.
Practical Portion Guide for Hummus
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 1 oz (28g) | 50 kcal | 2.2g | 3.9g | 2.2g | 2.8g |
| 50g snack portion | 89 kcal | 4.0g | 7.0g | 4.0g | 5.0g |
| 100g reference | 177 kcal | 7.9g | 14.0g | 8.0g | 10.0g |
| 200g larger portion | 354 kcal | 15.8g | 28.0g | 16.0g | 20.0g |
Small measuring differences matter for calorie-dense foods. Weighing the portion is more reliable than estimating by handfuls or spoons.
Serving Size Calculator
Macros Breakdown (per 100g)
Diet Suitability
Glycemic Index: 6 (Low)
How Hummus Fits Into a Diet
Hummus is a moderate-calorie option that can add flavor, fats, and texture without a large food volume.
Pair with a higher-volume food such as fruit, vegetables, yogurt, or oats when you want the flavor without overshooting calories.
Roasting method, added oils, salt, sweeteners, and brand formulas can change calories and sodium compared with the reference value.
Plan Around Hummus
Compare Hummus With Similar Snacks
Use this comparison when choosing a serving. Calories alone do not tell the full story: protein, fiber, fat, sodium, and realistic portion size determine whether a food fits your plan.
| Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Hummus | 177 kcal | 7.9g | 14g | 10g | 6g |
| Dark Chocolate (70-85%) | 598 kcal | 7.8g | 46g | 43g | 10.9g |
| Potato Chips | 536 kcal | 7g | 53g | 35g | 4.8g |
| Popcorn (Air-popped) | 375 kcal | 12g | 74g | 4.5g | 15g |
| Pretzels | 381 kcal | 9.3g | 80g | 3.1g | 2.9g |
| Rice Cakes (Plain) | 387 kcal | 8.2g | 81g | 3.5g | 1.7g |
All comparison values use each food's 100-unit reference so foods can be compared on the same basis.
Vitamins & Minerals
Vitamins
Minerals
Complete Nutrition Facts (per 100g)
Methodology & Nutrition Data Sources
How we calculate nutrition data for Hummus: Our calorie and macronutrient data integrates multiple authoritative federal nutrition databases. Values shown reflect standard serving sizes unless specified, based on USDA laboratory analysis of raw and prepared food samples.
- Calorie and macronutrient data sourced from the USDA FoodData Central — the comprehensive federal nutrition database covering 1M+ food items with full nutrient profiles.
- Daily Value percentages (% DV) based on FDA Daily Value reference amounts for a 2,000 calorie diet, as established under 21 CFR 101.9.
- Dietary reference intakes (DRI) for vitamins and minerals from the NIH Dietary Reference Intake tables — the gold standard for nutrient adequacy assessment.
- Glycemic index values cross-referenced with Harvard Health Glycemic Index Reference and University of Sydney GI database.
- Dietary guidelines context from the HHS/USDA Dietary Guidelines for Americans 2020–2025 — the federal evidence-based nutrition guidance.
Authoritative nutrition data sources:
- USDA FoodData Central — comprehensive food composition database
- FDA Nutrition Facts Label rules — % Daily Value methodology
- NIH Office of Dietary Supplements — vitamin and mineral research
- CDC Nutrition — Public Health Guidance — chronic disease and diet
- HHS/USDA Dietary Guidelines 2020–2025 — federal nutrition recommendations
- Harvard T.H. Chan School of Public Health — The Nutrition Source — evidence-based dietary guidance
Nutrition Disclaimer: Calorie and nutrient values are based on standard USDA reference data and may vary by brand, preparation method, ripeness, and cooking technique. These values are for informational purposes only and should not replace personalized dietary advice from a registered dietitian. Individuals with medical conditions should consult a healthcare provider before making significant dietary changes.
Reviewed by Brazora Monk · Last updated May 17, 2026 · USDA FoodData Central & FDA Nutrition data current as of latest release
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Frequently Asked Questions
How many calories are in Hummus?
Hummus contains 177 calories per 100g serving. This includes 32 calories from protein, 56 calories from carbohydrates, and 90 calories from fat.
Is Hummus good for weight loss?
Hummus can be part of a weight loss diet with 177 calories per 100g. Monitor portion sizes and balance it with other low-calorie foods throughout the day.
How much protein is in Hummus?
Hummus contains 7.9g of protein per 100g. This is a relatively low protein food; consider pairing it with higher protein sources.
What serving size should I track for Hummus?
Track Hummus by grams when precision matters. A practical starting point is 1 oz (28g), which is about 50 calories. For packaged, restaurant, fried, sauced, or sweetened versions, use the product label because brand formulas can differ from the plain reference.
Is Hummus keto-friendly?
Hummus is not ideal for strict keto diets due to its 14g of carbohydrates per 100g. Small portions may fit if your daily carb limit allows.
Is Hummus good for diabetics?
Hummus is generally suitable for people with diabetes with a glycemic index of 6. Its carbohydrate content and fiber help support stable blood sugar levels. Always consult your healthcare provider for personalized advice.
What vitamins and minerals are in Hummus?
Hummus is a good source of vitamins Folate, B6, B1, C and minerals including Manganese, Copper, Iron, Magnesium, Phosphorus, Zinc. These nutrients support various bodily functions from energy metabolism to immune health.
Where does Calorique get nutrition data for Hummus?
Calorique standardizes Hummus nutrition values per 100g using USDA FoodData Central reference fields where available, then scales the data into realistic serving sizes. FDA Nutrition Facts methodology and authoritative nutrition references are used for context. This page was last reviewed May 17, 2026.
Related Calculators
Dark Chocolate (70-85%)
598 cal · 7.8g protein per 100g
Potato Chips
536 cal · 7g protein per 100g
Popcorn (Air-popped)
375 cal · 12g protein per 100g
Pretzels
381 cal · 9.3g protein per 100g
Rice Cakes (Plain)
387 cal · 8.2g protein per 100g
Granola Bar
471 cal · 8.3g protein per 100g
Trail Mix (Nuts & Dried Fruit)
462 cal · 12g protein per 100g
Peanut Butter (Natural)
598 cal · 25g protein per 100g