How many calories does hummus have? A comprehensive guide

November 5, 2025 •

3 min read

A 2-tablespoon serving of commercial hummus typically contains around 70 calories, though this can vary significantly by brand and recipe. Traditional hummus is a delicious and nutritious dip made from chickpeas, tahini, olive oil, lemon juice, and garlic, but its calorie count depends heavily on its ingredients and portion size.

Quick Summary

This guide provides a detailed breakdown of hummus calories per serving size and per 100 grams. It also compares the caloric content across popular brands, discusses nutritional benefits, and offers tips for making healthier, lower-calorie choices.

Key Points

Serving Size Matters: A standard 2-tablespoon serving of commercial hummus contains about 70-80 calories, but portion size can easily lead to a higher intake.
Ingredients Drive Caloric Content: The amount of tahini and olive oil are the primary factors affecting how many calories hummus has. Less of these ingredients means fewer calories.
Homemade Offers Control: Making hummus at home allows you to control ingredient quantities, potentially creating a lower-calorie version by reducing oil and tahini.
Satiating Nutrients: Despite its calorie density, hummus is rich in fiber and protein, which help promote feelings of fullness and can assist with weight management.
Healthy Pairing Choices: The calories in your snack depend heavily on what you dip in hummus. Opting for fresh vegetables over high-fat crackers helps maintain a healthy balance.
Varies by Brand: Commercial brands differ in their formulations, leading to variations in calorie counts. Always check the nutrition label for specifics.

Understanding the Calorie Count of Hummus

Hummus is a staple of Mediterranean cuisine known for its creamy texture and rich flavor. However, since it contains ingredients like tahini (sesame paste) and olive oil, the calorie density can be higher than many people expect. A standard commercial serving of two tablespoons (around 30g) generally falls in the 70 to 80 calorie range, though homemade and low-fat versions can have fewer. It's the tahini and olive oil that contribute the bulk of the calories, with the chickpeas providing protein and fiber.

Calorie Variations by Serving Size

To effectively manage your intake, it's crucial to understand how calories scale with portion size. What might seem like a small amount can quickly add up. A standard 2-tablespoon serving is often much smaller than what people actually scoop out with a cracker or vegetable stick. The difference in a single serving can be substantial, making portion control a key aspect of including hummus in a calorie-conscious diet.

Per tablespoon: A single tablespoon of commercially prepared hummus can range from 25 to 40 calories. Homemade versions can vary more widely depending on the amount of oil used.
Per 100 grams: For a more standardized measure, 100 grams of hummus contains approximately 166 to 170 calories, with some sources listing slightly higher values.
Per cup: A full cup of hummus contains a significant amount of calories, with some reports citing over 400 calories. This highlights why monitoring portion size is so important.

Nutritional Breakdown Beyond Calories

Beyond the calorie count, hummus is a good source of several important nutrients. The chickpeas provide plant-based protein and dietary fiber, which help promote fullness and aid digestion. The tahini and olive oil contribute healthy mono- and polyunsaturated fats, which are beneficial for heart health. Hummus also contains micronutrients like folate, iron, and magnesium.

How Different Ingredients Affect Calories

Variations in ingredients directly impact the caloric density. For example, traditional recipes often use a generous amount of tahini and olive oil, resulting in a richer, higher-calorie dip. In contrast, a low-fat recipe might use less tahini or oil and more water or a low-fat dairy alternative, significantly lowering the total calories. Flavored hummus varieties can also have different calorie counts depending on the additions, such as roasted vegetables, spices, or sugars.

Hummus Calorie Comparison Table

Here is a comparison of typical calorie counts for different types and portions of hummus:


Hummus Type / Serving Size	Calories (approx.)	Key Factors Affecting Calories
2 tbsp, Classic Commercial	70-80	Contains olive oil, chickpeas, tahini, may contain soybean oil.
2 tbsp, Homemade Low-Fat	40-50	Less tahini or oil, may use yogurt or aquafaba.
2 tbsp, Homemade Classic	60-80	Varies based on amount of tahini and olive oil used.
2 tbsp, Flavored Commercial	50-80+	Flavors like roasted pine nut or red pepper can add calories.
100 grams	166-170	Standardized measure for comparing products.

Is Hummus Good for Weight Management?

Despite not being a low-calorie food, hummus can be an excellent addition to a weight management plan due to its high fiber and protein content. These nutrients promote satiety, helping you feel full for longer and reducing overall calorie consumption. Pairing hummus with fresh vegetables like carrots, cucumbers, or bell peppers instead of high-calorie crackers is a great strategy to maximize the health benefits and minimize calories.

Choosing and Making Healthier Hummus

When purchasing store-bought hummus, always check the nutrition label. Some brands are significantly lower in fat and sodium than others. For the most control, making hummus at home is the best option. You can adjust the amount of tahini and oil, or even replace some of the tahini with yogurt to create a lower-calorie version. You can also use aquafaba (the liquid from a can of chickpeas) to achieve a creamy consistency without extra fat. For flavor, rely on fresh lemon juice, garlic, and spices like cumin and paprika instead of calorie-dense additives.

Conclusion

While the answer to "how many calories does hummus have?" isn't a single number, understanding the factors that influence its caloric content is straightforward. A standard 2-tablespoon serving is around 70 calories, but homemade and low-fat recipes can be lighter. Because it is rich in satiating fiber and protein, hummus can be a valuable part of a balanced diet, particularly for weight management, as long as portions are controlled and healthy dipping options are chosen. By being mindful of ingredients and serving sizes, you can enjoy this versatile and nutritious dip without derailing your health goals. For more in-depth nutritional data and research, consult reliable sources like the USDA's FoodData Central.

Frequently Asked Questions

100 grams of commercially prepared hummus contains approximately 166 to 170 calories, although this can vary slightly based on the recipe and brand.

Hummus is not necessarily a low-calorie food, mainly due to the fat content from tahini and olive oil. However, it can be part of a healthy diet, especially when consumed in moderation with proper portion control.

To make a lower-calorie version, you can reduce the amount of tahini and olive oil, and use a portion of the aquafaba (chickpea liquid) or a bit of low-fat yogurt to achieve a creamy texture instead.

The main ingredients contributing to the calorie count are tahini (sesame paste) and olive oil, as they are both sources of healthy fats.

Yes, hummus can be beneficial for weight loss. Its high fiber and protein content promotes satiety and can reduce overall calorie consumption, provided portion sizes are managed.

Calorie counts for flavored hummus can vary. While some flavor additions like spices might not alter the count, ingredients like roasted pine nuts can increase it. It's best to check the specific product label.

For a healthier snack, pair hummus with fresh vegetable sticks like carrots, cucumber, celery, or bell peppers. Whole-grain pita bread or crackers are also a better choice than fried chips.