How many calories in a mini traditional hummus?

December 11, 2025 •

3 min read

According to nutritional data from various brands, a single mini traditional hummus cup (around 57g) typically contains between 120 and 130 calories. This guide explains how many calories are in a mini traditional hummus, breaks down its nutritional profile, and compares store-bought options.

Quick Summary

A mini traditional hummus serving generally contains 120-130 calories. The calorie content is derived from chickpeas, tahini, and olive oil, with variations based on brand and ingredient ratios. It offers a moderate calorie, high-fat profile balanced with protein and fiber.

Key Points

Standard Calorie Range: A single mini traditional hummus serving typically contains between 120 and 130 calories.
Calorie Source: Calories primarily come from the healthy fats found in tahini and olive oil, with added protein and fiber from chickpeas.
Brand Variations: Calorie counts can differ between brands due to variations in the amount of tahini and oil used in the recipe.
Homemade Advantage: Making hummus at home allows for calorie control by reducing the amount of added oil and tahini.
Mindful Pairing: Pairing hummus with low-calorie vegetables like carrots and cucumbers instead of pita chips is key for a healthier snack.
Portion Control is Crucial: While nutritious, hummus is calorie-dense, so sticking to a controlled mini-cup portion is important for managing intake.
Nutritional Benefits: Hummus provides valuable fiber, plant-based protein, and heart-healthy fats, contributing to a balanced diet.

Deciphering the Calorie Count of Mini Traditional Hummus

Understanding the calorie content of a mini traditional hummus is key for mindful snacking and effective diet management. The standard mini-cup, typically around 57 grams (2 ounces), is a convenient, portion-controlled option. However, the exact calorie count can fluctuate between brands due to slight differences in ingredients and proportions, particularly the amount of olive oil and tahini used.

What Influences the Calories in Hummus?

Hummus's primary ingredients—chickpeas, tahini (sesame paste), olive oil, lemon juice, and garlic—all contribute to its caloric density. While chickpeas are a source of protein and fiber, tahini and olive oil are the main contributors to the dip's calorie count due to their fat content. Variations in these ingredients are what cause the calorie differences across brands and between homemade and store-bought versions.

Comparing Popular Mini Traditional Hummus Brands

To illustrate the variations, here is a comparison of the calorie and macronutrient profiles of several popular mini traditional hummus brands. Note that serving sizes and recipes can differ, so always check the label for the most accurate information. All figures are approximations for a single-serve mini-cup (around 57g).


Brand	Approximate Calories	Protein (g)	Fat (g)	Carbs (g)
Fontaine Santé	130	4	10	9
Your Fresh Market	120	5	9	8
Park Street Deli	120	5	11	8
President's Choice	150	5	N/A	N/A

Navigating Store-Bought Hummus vs. Homemade Hummus

Opting for a store-bought mini hummus offers convenience, but making it at home provides greater control over the ingredients and nutritional content. A homemade version can be modified to reduce calories, typically by controlling the amount of added fats.

Reasons to choose store-bought:

Convenience: Pre-packaged portions are perfect for on-the-go snacking and require no preparation.
Consistency: The flavor and texture are reliable, following a consistent recipe.
Controlled Portions: The mini-cups help prevent overconsumption by providing a measured amount.

Reasons to choose homemade:

Customization: You can adjust the amount of tahini and olive oil to lower the overall fat and calorie count.
Freshness: Homemade hummus contains no preservatives or artificial ingredients.
Cost-Effective: Making a larger batch at home is often cheaper per serving than buying individual mini-cups.

Making Smart Snack Choices with Hummus

While hummus is a nutritious snack, being mindful of your dippers is crucial for managing overall calorie intake. Paired with high-calorie pita chips, the snack can quickly become calorie-dense. Switching to low-calorie alternatives can significantly improve the health benefits.

Here are some healthy dipper suggestions:

Fresh vegetables: Cucumber slices, carrot sticks, and bell pepper strips are low in calories and add a satisfying crunch.
Whole-grain crackers: Look for high-fiber, low-sodium crackers to pair with your hummus.
Toasted whole wheat pita: Toasting pita bread at home can minimize the oil content and provide a warm, sturdy dipper.
As a spread: Use a small amount of hummus as a sandwich spread instead of mayonnaise for a protein boost.

The Health Benefits of Hummus

Beyond its calorie count, hummus offers several health benefits due to its wholesome ingredients:

High in Fiber: The chickpeas provide a substantial amount of dietary fiber, promoting digestive health and making you feel full longer.
Plant-Based Protein: A good source of plant protein, making it an excellent component of vegetarian and vegan diets.
Heart-Healthy Fats: The fat content from tahini and olive oil consists of monounsaturated and polyunsaturated fats, which can benefit heart health.
Rich in Micronutrients: Hummus is a source of essential nutrients like magnesium, iron, and folate.

Conclusion

In summary, a mini traditional hummus cup contains approximately 120 to 130 calories, with slight variations across different brands. The bulk of these calories comes from the healthy fats in tahini and olive oil. To make the most of this nutritious snack, practice portion control and pair it with low-calorie vegetables instead of high-calorie chips. Whether you opt for a convenient store-bought mini-cup or a customized homemade batch, hummus remains a beneficial addition to a balanced diet. Remember to always check the nutritional label for the most precise calorie information based on the specific brand you are consuming.

Frequently Asked Questions

No, calorie counts can vary slightly between different brands. Factors like the amount of tahini and olive oil used can cause the calorie total to range from 120 to 150 calories per mini-cup, depending on the manufacturer.

The majority of the calories come from the healthy fats found in tahini (sesame paste) and olive oil. The chickpeas provide additional calories, along with protein and carbohydrates.

Yes, when consumed in moderation and paired with low-calorie dippers like vegetables. The protein and fiber content can help you feel full and satisfied, but mindful portion control is essential due to its caloric density.

You can reduce calories by making homemade hummus and controlling the amount of olive oil and tahini. For store-bought options, choose reduced-fat versions or simply eat less of it. Opting for veggie dippers over high-calorie crackers also helps.

A mini traditional hummus cup is typically a single-serving portion, often weighing around 57 grams or 2 ounces.

Homemade hummus often has a similar or slightly lower calorie count per serving if you control the oil. However, homemade allows you to customize ingredients and make a batch with fewer fats, which is harder with pre-packaged versions.

It depends on the specific flavoring. Flavors with added ingredients like roasted red peppers or garlic may not significantly increase calories. However, sweet flavors or those with additional oil or cheese could have a higher calorie count, so it's always best to check the label.