Is hummus a good low-carb snack? Decoding the carb count for your diet

October 6, 2025 •

4 min read

According to USDA data, a single cup of cooked chickpeas, the primary ingredient in traditional hummus, contains approximately 45 grams of total carbohydrates. This raises the critical question for those watching their carb intake: is hummus a good low-carb snack? The answer depends largely on portion size and your specific dietary goals.

Quick Summary

Traditional hummus made with chickpeas is not strictly low-carb due to its main ingredient's carbohydrate content, but it can be incorporated in small, carefully measured portions. Lower-carb hummus variations using substitutes like cauliflower or zucchini are also viable options for stricter diets, paired with appropriate dippers.

Key Points

Moderate Carbs: Traditional hummus is not strictly low-carb due to its chickpea base, but a 2-tablespoon serving can fit into moderate low-carb diets.
Portion Control is Key: For stricter diets like keto, limiting intake to small, measured portions (1–2 tablespoons) is crucial to stay within daily net carb limits.
Carb-Heavy Dippers: High-carb pairings like pita bread or chips can negate the low-carb potential of hummus and should be avoided.
Excellent Low-Carb Alternatives: Options like cauliflower, zucchini, or black soybean hummus offer a similar creamy texture with significantly fewer net carbs.
Nutrient-Dense: Despite its carb content, traditional hummus provides healthy fats, fiber, protein, and essential micronutrients like manganese and folate.
Mindful Pairing: Pairing hummus with non-starchy vegetables like cucumber or bell peppers is the best low-carb strategy.

Hummus and Your Low-Carb Diet

Hummus has long been hailed as a healthy dip, celebrated for its rich, creamy texture and nutritional benefits. Made from chickpeas, tahini, olive oil, lemon juice, and garlic, it is a staple of Mediterranean cuisine. However, the rising popularity of low-carb diets, including ketogenic plans, has led many to scrutinize the carb count of their favorite foods. The primary concern for low-carb dieters is the chickpea, a legume with a relatively high carbohydrate load. While a single serving of traditional hummus might seem low in carbs, the numbers can add up quickly, especially when portion sizes are not carefully managed.

The Nutritional Breakdown of Traditional Hummus

Understanding the carb content of traditional hummus is the first step in determining if it fits into your low-carb lifestyle. A standard 2-tablespoon serving of plain hummus typically contains about 6 grams of total carbohydrates and 4 grams of net carbs (total carbs minus fiber). Chickpeas are a good source of fiber, which helps lower the overall glycemic impact, but the net carb value is still relevant for those with strict daily limits.

Common Ingredients in Traditional Hummus:

Chickpeas: The base ingredient, contributing the majority of carbohydrates.
Tahini: A sesame seed paste that adds healthy fats, protein, and creamy texture.
Olive Oil: A source of heart-healthy monounsaturated fats that are compatible with low-carb diets.
Lemon Juice & Garlic: These add flavor with minimal impact on carbs.

Can You Eat Hummus on a Low-Carb or Keto Diet?

Yes, you can eat hummus on a low-carb diet, but strict adherence to portion control is essential. For individuals on a ketogenic diet, where daily net carb intake is often limited to 20–50 grams, a single serving of traditional hummus can consume a significant portion of that budget. The key is to be mindful of how much you consume and what you pair it with. Consider using it more as a garnish for meals rather than as a primary dip.

Low-Carb Alternatives to Traditional Hummus

For those who find the carb count of traditional hummus too high, there are several delicious and creamy alternatives that replace the chickpea base with a low-carb vegetable or legume.

Cauliflower Hummus: A popular alternative, roasted or steamed cauliflower florets can be blended with tahini, olive oil, and seasonings to create a creamy dip with a very low net carb count.
Zucchini Hummus: Raw zucchini provides a similar texture and is extremely low in carbs, making it an excellent base for a homemade low-carb hummus.
Avocado Hummus: Combining avocado with traditional hummus ingredients (excluding chickpeas) results in a high-fat, low-carb dip perfect for keto followers.
Black Soybean Hummus: Black soybeans are significantly lower in net carbs than chickpeas, offering a fantastic and tasty alternative.
Lupini Bean Hummus: Lupini beans are known for being high in fiber and very low in net carbs, allowing for a zero-net-carb hummus.

How to Enjoy Hummus on a Low-Carb Diet

Beyond finding a low-carb alternative, the way you eat hummus can also impact your overall carb intake. The most common pairing for traditional hummus is pita bread or chips, which are high in carbs and should be avoided on a low-carb plan.

Low-Carb Dippers & Pairings:

Non-Starchy Vegetables: Cucumber slices, celery sticks, bell pepper strips, and broccoli florets are perfect for dipping.
Low-Carb Crackers or Chips: Look for keto-friendly crackers made from ingredients like almond flour or cheese crisps.
As a Spread: Use a thin layer of hummus on low-carb wraps or lettuce wraps.
In Salads or Bowls: Add a dollop of hummus to salads or protein bowls for a creamy flavor boost.

Comparison Table: Traditional vs. Low-Carb Hummus (per 2 Tbsp serving)


Feature	Traditional Hummus	Cauliflower Hummus (Approx.)
Net Carbs	~4 grams	<1 gram
Primary Ingredient	Chickpeas	Roasted Cauliflower
Fat Source	Olive oil, Tahini	Olive oil, Tahini
Protein Content	~2 grams	Similar (varies)
Fiber Content	~2 grams	Similar (varies)

Conclusion: A Mindful Approach is Best

So, is hummus a good low-carb snack? The definitive answer is that traditional hummus is a healthy but not inherently low-carb snack. For individuals on a standard low-carb diet, it can be enjoyed in small, controlled portions. However, for those on a strict ketogenic diet, the carbs can quickly add up, making portion control challenging. Fortunately, the versatility of hummus means there are numerous low-carb alternatives, like cauliflower or zucchini hummus, which allow you to enjoy the flavor and texture without the carb load. Ultimately, the best approach is to be mindful of your portion size and choose the version that best aligns with your specific nutritional goals.

For more information on the nutritional components of different foods, you can refer to the USDA FoodData Central database.

Frequently Asked Questions

A typical 2-tablespoon serving of traditional hummus contains about 4 grams of net carbs (total carbs minus fiber).

Chickpeas, being a legume, are higher in carbohydrates compared to many other vegetables favored on very low-carb diets like keto. This can quickly exhaust a daily carb budget.

Not necessarily. Store-bought hummus typically contains a moderate amount of carbohydrates, and the exact count can vary by brand and flavor. Always check the nutrition label carefully.

Great low-carb dippers include fresh vegetables like cucumber slices, bell pepper strips, celery sticks, and broccoli florets. Low-carb crackers or cheese crisps are also good choices.

Yes, you can easily make a low-carb hummus by replacing the chickpeas with roasted cauliflower, zucchini, or black soybeans while keeping the other ingredients like tahini and olive oil.

Yes, hummus is often recommended for individuals with diabetes due to its low glycemic index and high fiber content, which help stabilize blood sugar levels.

Yes, portion size is critical. While a single small serving might be manageable, it is very easy to overeat hummus, which can significantly increase your carb intake and exceed your daily limit.