How Many Calories Are in 2 Tablespoons of Plain Hummus?

A 2-tablespoon serving of plain hummus typically contains between 50 and 80 calories, with exact figures varying based on the brand and preparation. This nutrient-dense dip, made from chickpeas, tahini, olive oil, and lemon, is a popular choice for health-conscious consumers looking for a flavorful, protein-rich snack.

Quick Summary

The calorie count for 2 tablespoons of plain hummus depends on the recipe and brand, typically falling between 50 and 80 calories. It is also rich in protein, fiber, and healthy fats, making it a satiating and nutritious choice for snacks or meals.

Key Points

• Calorie Range: A 2-tablespoon serving of plain hummus typically contains 50 to 80 calories, with variations based on brand and preparation.

• Source of Calories: The calories primarily come from healthy fats derived from tahini (sesame paste) and olive oil, along with carbohydrates from chickpeas.

• Nutrient-Dense: Beyond calories, hummus offers a balanced nutritional profile, including plant-based protein, dietary fiber, and various minerals like iron and magnesium.

• Satiety and Weight Management: The combination of protein and fiber helps promote feelings of fullness, making it a satisfying snack that can support weight management efforts.

• Healthy Alternative: Hummus is often a healthier, more nutrient-rich alternative to many high-fat, low-fiber commercial dips like ranch dressing.

• Portion Control is Key: To manage calorie intake, it is important to be mindful of serving sizes and pair hummus with low-calorie dippers like fresh vegetables.

• Homemade vs. Store-Bought: Creating homemade hummus allows for greater control over ingredients and calorie content, often enabling lower-fat versions.

Plain Hummus: The Calorie Breakdown

Determining the exact calorie count for 2 tablespoons of plain hummus is not a one-size-fits-all answer, as the nutritional content can fluctuate based on the specific ingredients and brand. Store-bought varieties, for example, often have a slightly different calorie profile than homemade versions. However, nutritional data from sources like Healthline indicate a range for a standard 2-tablespoon (about 30-gram) serving.

According to Healthline, a 2-tablespoon serving contains around 78 to 82 calories. Other sources report ranges from 50 to 70 calories per two tablespoons, highlighting the importance of checking the label for commercial products. The primary caloric sources in hummus are healthy fats from tahini (sesame paste) and olive oil, along with carbohydrates from chickpeas.

The Nutritional Value Beyond Calories

While the calorie count is a key factor for many, the full nutritional profile of plain hummus offers significant health benefits that are worth noting. It is more than just a dip; it is a nutrient-dense food packed with beneficial components.

Macronutrients:

• Protein: Provides 2 to 3 grams of plant-based protein per 2-tablespoon serving, which is crucial for muscle repair and satiety.
• Fiber: With 2 to 3 grams of dietary fiber per serving, hummus supports healthy digestion and helps you feel full for longer, which can aid in weight management.
• Healthy Fats: The fat content, mainly from olive oil and tahini, consists of heart-healthy monounsaturated and polyunsaturated fats.

Vitamins and Minerals:

• Hummus is a good source of essential minerals like manganese, magnesium, iron, phosphorus, and zinc.
• It also contains key vitamins, including B vitamins and folate.

Hummus vs. Other Dips: A Calorie Comparison

When choosing a dip, comparing hummus to other common alternatives can help you make an informed decision for your health goals. This table outlines the approximate nutritional information for a standard 2-tablespoon serving.

Dip/Spread	Approx. Calories (2 tbsp)	Protein (g)	Fiber (g)	Key Health Benefits
Plain Hummus	50-80	2-3	2-3	Plant-based protein, healthy fats, fiber, minerals
Ranch Dressing	120-150	<1	0	Creamy taste; high in calories and saturated fat
Guacamole	50-60	0-1	~3	Rich in monounsaturated fat, fiber; lower in protein
Salsa	10-20	<1	1-2	Very low calorie, but lacks protein and healthy fats

From the table, it's clear that plain hummus offers a balanced profile of macronutrients that many other dips lack, providing a combination of protein, fat, and fiber that promotes satiety.

How to Control Calories with Hummus

If you're watching your calorie intake, a few simple strategies can help you enjoy hummus without overdoing it.

• Mind your portion size: The biggest mistake people make is consuming more than the recommended 2-tablespoon serving. Use a measuring spoon or a pre-portioned container to keep track.
• Pair with low-calorie dippers: Instead of high-calorie pita chips, opt for fresh vegetables like carrots, cucumber slices, and bell peppers.
• Make it at home: A homemade recipe allows you to control the ingredients, especially the amount of olive oil and tahini, which are the main sources of calories. Many low-calorie recipes replace some oil with the chickpea liquid (aquafaba) or low-fat yogurt.
• Add flavor without calories: Enhance the taste with herbs and spices like paprika, cumin, or sumac instead of relying on high-fat add-ins.

Conclusion: Hummus as a Healthy, Mindful Snack

In summary, 2 tablespoons of plain hummus typically contain between 50 and 80 calories, providing a nutritious and satisfying addition to your diet. As with any food, moderation is key, and being mindful of portion sizes can help you manage calorie intake effectively. By paying attention to the ingredients, choosing low-calorie dippers, or even making your own, you can harness the benefits of this delicious dip for your health goals. For more nutritional comparisons and information on healthy eating, a resource like Consumer Reports can be highly informative.

This article is for informational purposes only and is not a substitute for professional medical advice. Always consult with a healthcare provider or registered dietitian for personalized nutrition guidance.

Frequently Asked Questions

What is the calorie count for 2 tablespoons of plain hummus?

A 2-tablespoon serving of plain hummus contains approximately 50 to 80 calories, with the exact number depending on the specific ingredients and brand.

Are all store-bought hummus brands the same in calories?

No, calorie counts can vary significantly between different store-bought brands. Factors like the amount of added oils and tahini, as well as serving size definitions, can alter the total calories. Always check the nutrition label for the most accurate information.

Is hummus a good option for weight loss?

Yes, hummus can be a beneficial part of a weight loss plan due to its high fiber and protein content, which promote satiety and help control appetite. Pairing it with vegetables is a great way to create a low-calorie, filling snack.

How can I reduce the calories in homemade hummus?

To make lower-calorie homemade hummus, you can reduce the amount of olive oil and tahini. Some recipes suggest substituting these with aquafaba (chickpea liquid) or low-fat plain yogurt to maintain a creamy texture.

How does hummus compare to other dips in terms of calories?

Compared to other popular dips, hummus is often a healthier choice. For instance, it has significantly fewer calories than a serving of ranch dressing while providing more protein and fiber.

What are the main ingredients in plain hummus?

Plain hummus is typically made from a blend of chickpeas, tahini (sesame paste), olive oil, fresh lemon juice, and garlic.

Does the tahini in hummus add many calories?

Yes, tahini is a significant source of calories and healthy fats in hummus. Its sesame seed base contributes to the creamy texture and rich flavor, but also adds to the overall calorie count.