How many calories are in Balila hummus?

December 29, 2025 •

4 min read

Based on a typical recipe, a standard cup of balila can contain between 267 and 333 calories, but this can vary significantly depending on the amount of oil used. Understanding exactly how many calories are in Balila hummus requires a look at its specific preparation and portion size.

Quick Summary

Balila is a warm Lebanese chickpea dish with a variable calorie count depending on the amount of olive oil and tahini used. Its rich nutritional profile includes fiber and protein, making it a healthy option when portion control is observed and ingredients are carefully selected.

Key Points

Varies by Recipe: A standard cup of balila can range from approximately 267 to over 330 calories, depending heavily on the amount of oil and optional tahini used.
Olive Oil is a Factor: The generous drizzle of olive oil, a cornerstone of balila's flavor, contributes a significant portion of its total calories.
Nutrient-Dense Dish: Made primarily from chickpeas, balila is naturally rich in dietary fiber and plant-based protein, promoting satiety and good digestion.
Different from Creamy Hummus: Unlike the smooth, blended dip, balila features warm, whole chickpeas in their dressing, offering a rustic texture and a different culinary experience.
Customizable for Calorie Control: By measuring olive oil, controlling portion sizes, and focusing on fresh ingredients, it is simple to create a healthier, lower-calorie version of balila at home.
Healthy Fat Source: The calories from olive oil primarily consist of healthy monounsaturated and polyunsaturated fats, which support heart and brain health.
High in Fiber: Chickpeas are a high-fiber food that aids digestion and can help regulate blood sugar levels, contributing to overall health.

Unpacking the Calorie Count of Balila Hummus

Balila, often referred to as 'hummus balila,' is a traditional Lebanese and Middle Eastern dish featuring warm whole chickpeas simmered and dressed simply. Unlike the smooth, blended hummus many are familiar with, balila is rustic and comforting. The precise calorie count is not universal, but rather depends on several key variables, with the amount of olive oil and optional tahini being the most significant caloric drivers. A typical cup-sized serving can range widely from approximately 267 to over 330 kcal, highlighting the importance of understanding the ingredients and preparation method.

The Core Components and Their Caloric Contributions

The calorie content of balila is a direct sum of its primary ingredients. The base is the most straightforward part:

Chickpeas: As the main component, chickpeas (or garbanzo beans) are the foundation of balila's nutritional profile. One cup of cooked chickpeas provides approximately 269 calories. They are a great source of plant-based protein and dietary fiber, which promotes satiety and digestive health.
Olive Oil: A generous drizzle of extra virgin olive oil is customary for balila, but it also adds a concentrated source of calories. A single tablespoon of olive oil contains around 120 calories. The final calorie count hinges heavily on how much oil is used for both cooking and as a finishing drizzle.
Lemon Juice and Garlic: These components contribute minimal calories but add immense flavor. The use of fresh garlic and lemon juice is key to the dish's distinct, bright taste.
Tahini (Optional): Some variations, like msabbaha, include tahini (sesame paste). Tahini adds a creamy texture and nutty flavor but also significantly increases the calorie and fat content. For example, a single tablespoon of tahini can add roughly 89 calories.
Spices: Cumin and other spices add flavor without adding calories.

How Preparation and Ingredients Affect Calories

The way balila is made directly impacts its nutritional value. Here are some examples of calorie variations based on different preparation styles and portion sizes found in nutrition databases and recipe sites:

Recipe 1 (High Oil): A recipe emphasizing rich flavor might call for ample olive oil, potentially pushing the total calories for a 1-cup serving toward the higher end of the spectrum, around 333 kcal.
Recipe 2 (Moderate Oil): A balanced approach using a more moderate amount of olive oil and possibly a small amount of tahini might result in a 1-cup serving with about 267 kcal.
Pre-Packaged Balila: Commercial or pre-packaged versions, like those found in some stores, may have different formulations. For instance, a ½-cup serving of a specific brand was noted at 160 calories. Always check the label for the most accurate information.
Homemade vs. Restaurant: Restaurant versions may use more oil to enhance flavor, leading to a higher calorie count than a mindfully prepared homemade dish.

Comparison Table: Caloric Differences in Chickpea Dishes


Dish	Main Ingredients	Calories (Approx.)	Key Difference	Serving Size Assumption
Balila	Whole chickpeas, olive oil, lemon juice, garlic, cumin	267-333 kcal	Warm, whole chickpeas; rustic texture	1 cup
Traditional Hummus	Blended chickpeas, tahini, olive oil, lemon juice	82 kcal	Smooth, creamy dip; blended consistency	2 tbsp (30g)
Msabbaha	Whole chickpeas, tahini sauce, olive oil, seasonings	Higher than balila (due to tahini)	Whole chickpeas in tahini sauce; `deconstructed hummus`	Variable (often served like balila)

Tips for a Healthier, Lower-Calorie Balila

For those watching their calorie intake, several modifications can be made without sacrificing flavor:

Control the Oil: Extra virgin olive oil is a healthy fat, but its calories add up quickly. Reduce the finishing drizzle or measure it carefully.
Go Easy on the Tahini: If your recipe includes tahini, reducing the amount or omitting it entirely will lower the calorie count. Balila is often enjoyed without tahini.
Use Fresh Ingredients: Opting for fresh lemon juice and garlic enhances the flavor, allowing you to use less oil and salt for seasoning.
Homemade is Best: Preparing balila from scratch gives you full control over every ingredient, including the sodium level, especially if using canned chickpeas.
Load Up on Veggies: Serve balila as a topping for a large salad with fresh parsley, mint, cucumbers, and tomatoes to increase volume and nutrients without excess calories.

Conclusion

Determining how many calories are in Balila hummus is not a single-number answer, but rather a calculation influenced by the recipe, portion size, and specific ingredients. While a standard serving can range from the upper 200s to over 300 kcal, it remains a nutritious dish rich in protein and fiber from its chickpea base. By being mindful of the amount of olive oil and optional tahini, and by focusing on fresh, flavorful additions, you can enjoy a delicious and healthy version of this classic Lebanese dish. For more nutritional information on chickpeas, a key component, you can visit Healthline's detailed breakdown.

Important Dietary Considerations

While balila is a healthy food, it is important to be aware of some potential dietary concerns, such as sodium intake, particularly with canned chickpeas. Soaking dried chickpeas overnight can also help mitigate gas and bloating associated with some legumes. As with any food, moderation and portion control are key to fitting balila into a balanced diet.

Frequently Asked Questions

The amount of olive oil used is the primary factor influencing the calorie count. Since olive oil is calorie-dense, a generous drizzle can substantially increase the total calories of the dish.

The calorie count for canned vs. cooked dried chickpeas is generally similar per cup. However, canned chickpeas can be higher in sodium, so using a low-sodium variety or rinsing them can be beneficial.

To reduce calories, measure your olive oil carefully and use less of it. You can also omit tahini and add more fresh vegetables and herbs, like parsley or tomatoes, for extra volume and flavor without extra calories.

Yes, balila can be a good option for weight management due to its high fiber and protein content from chickpeas, which helps increase feelings of fullness. However, controlling the portion size and the amount of added olive oil is important.

While both are chickpea-based, balila uses whole, warm chickpeas and is often dressed more simply with oil, lemon, and spices. Traditional hummus is blended and typically includes tahini, leading to different textures and potentially varied macronutrient ratios, though both are nutrient-dense.

A typical serving size for balila is about 1 cup, though it can be served as a smaller side dish or a larger entree. Being mindful of your portion size is important due to the calorie density of the olive oil.

Individuals with IBS may be sensitive to the FODMAPs in chickpeas, which can cause bloating. Soaking dried chickpeas can help reduce this. Those on certain blood pressure medications should also be mindful of potassium levels, which can be high in chickpeas.