Is Hummus Considered High in Calories? A Comprehensive Look at This Healthy Dip

October 30, 2025 •

3 min read

A typical two-tablespoon serving of store-bought hummus contains approximately 70-80 calories, a fact that often prompts people to question: Is hummus considered high in calories?. While its calorie count is moderate, the primary factor determining its role in your diet is the portion size, not the dip itself.

Quick Summary

Hummus has a moderate calorie count per serving, largely influenced by its tahini and olive oil content. When consumed in controlled portions, its high fiber and protein promote satiety, making it a beneficial component for weight management. Understanding its nutritional profile and mindful consumption are key to enjoying this healthy dip.

Key Points

Moderate Calorie Density: A standard 2-tablespoon serving of hummus contains around 70-80 calories, which is a moderate amount, not excessively high.
Source of Healthy Fats: The calories mainly come from healthy fats derived from olive oil and tahini, not unhealthy additives.
Portion Control is Crucial: Overconsumption is easy and can significantly increase your calorie intake, so measuring servings is key for weight management.
Nutrient-Dense Dip: Hummus is packed with beneficial nutrients like plant-based protein, dietary fiber, vitamins, and minerals.
Healthier than Alternatives: Compared to many creamy dips like ranch or sour cream, hummus offers more fiber and protein with a lower calorie count.
Homemade Offers Control: Making your own hummus allows you to reduce calories by limiting the amount of oil and tahini used.
Healthy Pairings Matter: Pairing hummus with raw vegetables instead of pita bread or chips helps maintain a healthy and balanced snack.

Demystifying the Calories in Hummus

Hummus is a popular and nutritious dip made from a blend of chickpeas, tahini (sesame seed paste), olive oil, lemon juice, and garlic. The primary ingredients contributing to its calories are the tahini and olive oil, which are both sources of healthy fats. While the word 'fat' sometimes raises red flags in a nutritional context, the fats in hummus are predominantly monounsaturated and polyunsaturated, which are beneficial for heart health. The question of whether it is "high" in calories is relative and depends heavily on serving size and the accompanying foods.

The Role of Portion Size in Calorie Intake

The most significant factor in managing hummus consumption is portion control. A standard serving size is typically 2 to 4 tablespoons. A typical 2-tablespoon portion has around 70-80 calories, while a ¼-cup serving can contain about 88 calories. The concern arises when people eat straight from the tub without measuring, as it is very easy to consume several servings in one sitting. A full cup of hummus, for instance, can contain over 400 calories. Paying close attention to the recommended serving size is crucial for anyone watching their calorie intake.

Hummus vs. Other Common Dips: A Comparison

To understand if hummus is high in calories, it helps to compare it with other popular dips. Hummus is often a more nutrient-dense choice than many creamier, fat-laden alternatives. The high protein and fiber content in hummus, thanks to the chickpeas, sets it apart, offering better satiety than many other options.


Dip Type	Approximate Calories per 2 Tbsp	Saturated Fat per 2 Tbsp	Protein per 2 Tbsp	Fiber per 2 Tbsp
Hummus (Store-bought)	70-80 kcal	~1 g	~2.5 g	~2 g
Ranch Dressing	~145 kcal	~15 g	<1 g	0 g
Cream Cheese Dip	>100 kcal	Varies	<1 g	0 g
Guacamole	Varies	Low	0 g	~1 g

This comparison highlights that hummus is a much healthier option, especially when considering protein and fiber content, which contribute to the feeling of fullness and support digestive health.

How to Enjoy Hummus While Watching Calories

For those mindful of their calorie intake, there are several strategies to enjoy hummus without overdoing it. A primary concern is what the hummus is paired with. Dipping high-calorie pita bread, crackers, or tortilla chips can quickly inflate your total calorie count. Instead, focus on healthier pairings.

Here are some tips for smarter hummus consumption:

Pair with Raw Vegetables: Use crunchy vegetables like carrots, cucumber, bell peppers, and celery sticks for dipping. This adds more fiber and nutrients while keeping calories low.
Use as a Sandwich Spread: Substitute mayonnaise or butter with a thin layer of hummus on your sandwiches or wraps. This adds flavor, protein, and fiber with fewer calories and saturated fat.
Make Your Own: Preparing hummus at home gives you complete control over the ingredients. You can reduce the amount of tahini and olive oil to lower the calorie content significantly. You can also experiment with lower-calorie bases like sweet potatoes or edamame.
Incorporate into Meals: Add a dollop of hummus to salad bowls, mix it into salad dressing, or use it as a base for roasted vegetables.
Measure Your Portions: Always measure out your serving rather than eating directly from the container. This simple step is the most effective way to manage intake.

The Nutritional Upside of Hummus

Beyond its moderate calorie count, hummus offers a wealth of nutritional benefits that make it a valuable addition to a healthy diet. It's a fantastic source of plant-based protein, dietary fiber, and healthy fats. It also contains essential vitamins and minerals, including folate, iron, magnesium, and copper. Regular consumption of hummus and chickpeas has been linked to improved gut health, blood sugar control, and weight management due to its satiating properties. The inclusion of olive oil and tahini provides healthy fats and anti-inflammatory antioxidants.

Conclusion

So, is hummus considered high in calories? Not inherently, when consumed in moderation. The calorie count of a standard serving is moderate, and its nutritional profile, rich in fiber and protein, makes it a superior and more satisfying choice compared to many other dips. The key to keeping hummus a healthy part of your diet lies in practicing portion control and choosing sensible pairings like fresh vegetables. By being mindful of how much you eat and what you eat it with, you can fully enjoy the flavor and health benefits of this delicious dip.

For more nutritional information on healthy foods, you can visit resources like Healthline.

Frequently Asked Questions

A standard serving of hummus is typically considered to be 2 to 4 tablespoons, providing a moderate number of calories and a good amount of fiber and protein.

Hummus's calories mainly come from the healthy fats in tahini (sesame seed paste) and olive oil, which are essential ingredients for its creamy texture and rich flavor.

Yes, hummus can support weight loss when consumed in moderation. Its high fiber and protein content from chickpeas help increase feelings of fullness, which can reduce overall calorie consumption.

Homemade hummus can be lower in calories because you can control the amount of tahini and olive oil you add. This allows for customization to fit specific dietary goals.

The healthiest pairings for hummus include raw, crunchy vegetables such as carrots, celery, cucumber, and bell peppers. This maximizes nutrient intake and minimizes extra calories from processed carbs.

Hummus is generally much lower in calories than ranch dressing. A typical two-tablespoon serving of hummus has about 70-80 calories, whereas the same amount of ranch dressing can have around 145 calories.

Hummus offers multiple nutritional benefits, including providing plant-based protein and dietary fiber for satiety and digestive health. It also contains healthy fats, folate, iron, and has anti-inflammatory properties.