Nutrition Facts: How many calories are in 2 tablespoons of homemade hummus?

October 30, 2025 •

4 min read

According to USDA data, one tablespoon of standard hummus has approximately 39 calories, meaning a 2-tablespoon serving typically contains around 78 calories. However, the exact number for homemade hummus can vary based on the specific recipe and portion of ingredients like tahini and olive oil.

Quick Summary

The calorie count for homemade hummus ranges from approximately 70 to 90 calories per 2-tablespoon serving, depending on the amount of oil and tahini used. It offers a good source of fiber, protein, and healthy fats, making it a nutritious option for dips or spreads. Homemade versions give you control over ingredients and calorie content.

Key Points

Variable Calorie Count: The number of calories in homemade hummus typically falls between 70 and 90 for a 2-tablespoon serving, depending on the ingredients used.
Tahini and Olive Oil Impact: Calorie-dense tahini and olive oil are the main factors influencing the final calorie total; reducing their amounts is the primary way to create a lower-calorie dip.
Low-Calorie Modifications: To reduce calories, you can use less tahini, substitute it with low-fat yogurt, or blend with ice water to achieve a creamy texture with less fat.
Homemade vs. Store-Bought: Homemade hummus offers full control over ingredients, especially sodium and preservatives, compared to the fixed nutritional profile of store-bought versions.
Nutrient-Dense Dip: Hummus is a good source of fiber, plant-based protein, and heart-healthy fats, contributing to satiety and supporting digestive health.
Health Benefits: The combination of chickpeas, tahini, and olive oil provides a variety of vitamins and minerals, including manganese, copper, and iron.

Decoding the Calories in Your Homemade Hummus

Hummus, a staple of Middle Eastern cuisine, has gained global popularity as a healthy and flavorful dip. Made from a simple blend of chickpeas, tahini, olive oil, lemon juice, and garlic, its nutritional value can be surprisingly variable. The standard estimate for a 2-tablespoon serving of homemade hummus often falls within the 70-90 calorie range, but understanding how each ingredient contributes to the final total is key. By controlling the quantities of calorie-dense components like tahini and olive oil, you can easily customize your hummus to fit your dietary goals.

The Core Ingredients and Their Impact

To grasp the calorie count, it helps to break down the nutritional contribution of each main ingredient. The primary source of calories in traditional hummus comes from the fat-rich tahini and olive oil, while chickpeas provide a balance of fiber and protein.

Chickpeas (Garbanzo Beans): As the base of hummus, chickpeas provide a solid foundation of fiber, plant-based protein, and complex carbohydrates. They are relatively low in calories compared to the other main ingredients. For example, a 1-cup serving of homemade hummus contains a significant amount of dietary fiber and protein, both of which contribute to satiety.

Tahini (Sesame Paste): Tahini is a paste made from sesame seeds and is a major contributor to the creaminess and calorie density of hummus. One tablespoon of tahini contains around 89 calories, with a high fat content. Adjusting the amount of tahini can drastically alter the final calorie count of your homemade batch. For those aiming for a lower-calorie dip, reducing the tahini is one of the most effective strategies.

Olive Oil: Extra virgin olive oil adds richness, flavor, and heart-healthy monounsaturated fats to hummus. However, it is also highly calorie-dense, with one tablespoon containing approximately 80 calories. Many recipes call for a generous amount of olive oil, both in the blend and as a topping. Using less or substituting it with crushed ice water during blending can produce a creamy texture with fewer calories.

Lemon Juice and Spices: Ingredients like lemon juice, garlic, cumin, and salt add immense flavor without contributing any significant calories. They are essential for creating the signature taste of hummus and can be used liberally to enhance the dish.

How to Create a Lighter Homemade Hummus

If you are mindful of your calorie intake, there are several simple modifications you can make to your homemade hummus recipe. These substitutions can significantly reduce the calories per serving while maintaining a delicious flavor and creamy texture.

Reduce the Tahini: The easiest way to cut calories is to use less tahini. You can still get a hint of its nutty flavor with a smaller amount or even omit it entirely for a much lower-calorie version.
Substitute with Low-Fat Yogurt: Some recipes replace a portion of the tahini with low-fat Greek yogurt or quark cheese to maintain a creamy consistency without the high calorie count.
Use Ice Water: Blending chickpeas with a few tablespoons of ice water can help achieve an exceptionally light and fluffy texture, reducing the need for excess oil.
Flavor with Spices: Rely more on flavorful additions like roasted garlic, smoked paprika, or fresh herbs instead of extra oil and tahini to elevate the taste.
Increase the Fiber: While the calorie count will change based on the amount, you can also experiment with using a higher ratio of chickpeas to other ingredients. The added fiber will also increase satiety.

Homemade vs. Store-Bought Hummus: A Nutritional Look

Choosing between homemade and store-bought hummus often comes down to convenience versus control. While both offer similar nutritional benefits, key differences exist, primarily regarding ingredients and calorie density. Homemade hummus allows for complete customization, especially concerning fat and sodium levels.


Feature	Homemade Hummus	Store-Bought Hummus
Calorie Control	High. You can adjust the amount of oil and tahini for a lighter version.	Limited. Calorie and fat content are fixed per brand.
Ingredients	Fresh, simple ingredients with no preservatives.	May contain preservatives and lower-quality oils to prolong shelf life.
Sodium Content	Fully customizable. You control the salt to your preference.	Varies widely by brand. Some can be high in sodium.
Preparation Time	Approximately 10 minutes from scratch.	None. A convenient, ready-to-eat option.
Cost	Generally more expensive upfront, but often cheaper per serving over time.	Cheaper for a single container, but can be more costly over time.

The Health Benefits of Hummus

Beyond its varying calorie count, hummus offers a range of health benefits that make it a worthy addition to a balanced diet.

Rich in Fiber: The chickpeas in hummus provide significant dietary fiber, which aids digestion and promotes a healthy gut microbiome.
Source of Plant-Based Protein: As a vegetarian and vegan-friendly option, hummus contains plant-based protein, which helps keep you feeling full and satisfied.
Heart-Healthy Fats: The olive oil and tahini contribute monounsaturated fats that have been linked to a reduced risk of heart disease.
Loaded with Nutrients: Hummus is a great source of minerals such as manganese, copper, and iron, which are important for overall health.
Supports Blood Sugar Management: Hummus has a low glycemic index, which helps regulate blood sugar levels, preventing sharp spikes and crashes.

Conclusion

Ultimately, how many calories are in 2 tablespoons of homemade hummus? is a question with a flexible answer, hovering around 70-90 calories for a typical recipe. The beauty of making your own is the power of customization—you can increase or decrease the calorie count by adjusting the amount of tahini and olive oil. Choosing a homemade version also allows for a fresher dip with full control over ingredients and sodium content. By making simple adjustments, you can enjoy this versatile and nutritious spread as part of a healthy eating plan. For those seeking a creamy, lower-calorie version, following a recipe that uses ice water or less oil is a great strategy. Skinnytaste provides a recipe for creamy hummus with less oil.

Frequently Asked Questions

The primary factor is the amount of tahini and olive oil used. Both are high in fat and significantly increase the calorie count of the final product.

You can make a lower-calorie version by reducing the amount of olive oil and tahini. Some recipes suggest replacing tahini with low-fat Greek yogurt or using ice water to help achieve a creamy texture.

Not necessarily. The calorie count depends entirely on your recipe. However, making hummus at home gives you complete control to use less oil and tahini, which can result in a lower-calorie dip than many store-bought options.

No, chickpeas are relatively low in calories and high in fiber and protein compared to the fats from tahini and olive oil. They form the base of the dip and provide valuable nutrients.

For a lower-calorie alternative, you can omit tahini entirely or replace it with a small amount of low-fat Greek yogurt to maintain a creamy texture. Using a high-speed blender can also produce a smooth consistency without extra fat.

Homemade hummus is often considered healthier because you control all the ingredients. You can avoid the preservatives and excess sodium sometimes found in commercial brands.

In addition to healthy fats, hummus is a good source of dietary fiber and plant-based protein. It also contains important minerals like manganese, copper, iron, and folate.