Is Hummus Zero Carb? A Definitive Look at Its Nutritional Profile

December 5, 2025 •

2 min read

According to the USDA, a standard two-tablespoon serving of commercial hummus contains approximately 6 grams of carbohydrates. This fact immediately confirms that hummus is not a zero-carb food and, in fact, contains a moderate amount of carbohydrates.

Quick Summary

Hummus is not zero-carb because its main ingredient, chickpeas, is a legume rich in carbohydrates. A small serving contains a few grams of net carbs, which must be carefully tracked on a low-carb diet. Portion control is essential, and several delicious low-carb alternatives exist.

Key Points

Not Zero-Carb: Traditional hummus is made from chickpeas, a legume that contains carbohydrates.
Chickpeas Provide the Carbs: The bulk of hummus's carbohydrate content comes directly from the chickpeas used as its base.
Net Carbs are Moderate: A typical 2-tablespoon serving has about 3-4 grams of net carbs, which is manageable with portion control.
Pair with Low-Carb Dippers: To fit hummus into a low-carb diet, pair it with non-starchy vegetables instead of pita or crackers.
Keto Alternatives are Available: For strict low-carb diets, use alternatives like cauliflower, black soybeans, or avocado to make a hummus-like dip.
Portion Control is Key: Measuring your serving size is critical to avoid consuming too many carbs on a restricted diet.
Read Store-Bought Labels: Carb counts can vary between brands due to added ingredients, so checking the nutrition label is advised.

Why Traditional Hummus Contains Carbs

Traditional hummus is primarily made from chickpeas. As a legume, chickpeas naturally contain carbohydrates. Other standard ingredients like tahini, olive oil, and lemon juice contribute flavor and texture, but the chickpeas are the main source of carbs.

The Breakdown of Carbs in Hummus

The carbohydrate content of hummus includes both total carbs and dietary fiber. Net carbs, which are total carbs minus fiber, are what most low-carb dieters track. A typical two-tablespoon serving of commercial hummus contains about 6 grams of total carbohydrates and 2 grams of fiber, resulting in approximately 4 grams of net carbs.

This moderate net carb value means hummus isn't zero-carb but can potentially fit into a low-carb diet with careful management. For strict ketogenic diets, where daily net carb limits are low (often 20-25 grams), even a small serving can use a significant portion of the allowance.

Incorporating Hummus into a Low-Carb Lifestyle

To include hummus in a low-carb diet, practicing portion control is essential. Measure your servings and choose appropriate pairings.

Tips for Enjoying Hummus on a Low-Carb Diet

Measure your serving: Limit yourself to 1-2 tablespoons per serving to manage net carbs.
Choose low-carb dippers: Pair hummus with vegetables like celery, cucumber, or bell peppers instead of high-carb options like pita bread or crackers.
Use as a garnish: A small dollop can add flavor to salads or grilled dishes.
Check the label: Always review the nutrition facts for store-bought hummus, as carb counts can vary.

Low-Carb and Keto-Friendly Hummus Alternatives

For those needing stricter carb limits or wanting more flexibility, alternatives that replace chickpeas are available.

Table of Traditional Hummus vs. Low-Carb Alternatives (Per 2 Tbsp Serving)


Dip Type	Main Ingredient	Net Carbs (approx.)	Keto-Friendliness	Note
Traditional Hummus	Chickpeas	3–4g	Fits in moderation	Portion control required
Cauliflower Hummus	Cauliflower	<4g	High	Excellent chickpea replacement
Black Soybean Hummus	Black Soybeans	1–2g	High	Very high fiber content
Avocado Hummus	Avocado	~1g	Highest	Also high in healthy fats
Baba Ganoush	Eggplant	~3g	High	Naturally low-carb dip

Popular Low-Carb Hummus Alternative Recipes

Cauliflower Hummus: Roasted or steamed cauliflower can be blended with tahini and seasonings to mimic hummus texture and flavor with fewer carbs.
Black Soybean Hummus: Black soybeans are a high-fiber, low-net-carb base that works well as a chickpea substitute.
Avocado Hummus: Using avocado as the base creates a creamy, low-carb dip rich in healthy fats.
Baba Ganoush: This eggplant-based dip is a naturally low-carb alternative with similar Mediterranean flavors.

Conclusion

In summary, traditional hummus is not zero-carb because of its chickpea content. However, its moderate net carb count allows for inclusion in many low-carb diets with careful portion control. For stricter diets, excellent low-carb alternatives exist using ingredients like cauliflower, black soybeans, or avocado. Always check nutrition labels and measure servings to meet your dietary needs.

For more detailed nutritional information, consult the USDA's FoodData Central: FoodData Central

Frequently Asked Questions

A standard two-tablespoon serving of traditional hummus typically contains 3-4 grams of net carbs, which is the total carbohydrate count minus dietary fiber.

Yes, but only in strict moderation and with careful portion control. One or two tablespoons can fit within most people's daily carb limits, but it's best treated as an occasional food rather than a daily staple.

Hummus is primarily made from chickpeas, which are legumes containing a significant amount of carbohydrates and dietary fiber.

No, traditional hummus is never zero-carb due to the chickpeas. However, there are low-carb substitutes that use ingredients like cauliflower or black soybeans instead of chickpeas.

Popular keto-friendly alternatives include hummus made from roasted cauliflower, black soybeans, or avocado.

Yes, but with caution. Some commercial brands may contain added sugars or other ingredients that increase the carb count, so always check the nutrition label carefully.

To lower the carbs in homemade hummus, you can replace the chickpeas with a low-carb alternative like cauliflower or black soybeans while keeping the other standard ingredients.