Hummus Macros: Complete Nutrition Facts & Calories

Hummus is the healthy dip that actually delivers—plant protein, healthy fats, and satisfying flavor in a versatile package. At 70 calories per 2 tablespoons, hummus adds nutrition to snacks without the guilt of ranch or cheese dips.

This guide covers hummus macros so you can enjoy this Mediterranean staple while tracking accurately.

Hummus Macros: Quick Reference

Here’s the nutrition breakdown for hummus:

Serving	Calories	Protein	Carbs	Fiber	Net Carbs	Fat
2 tbsp (30g)	70	2g	4g	1g	3g	5g
1/4 cup (60g)	140	4g	8g	2g	6g	10g
1/2 cup (120g)	280	8g	16g	4g	12g	20g
100g	233	7g	13g	3g	10g	17g

Key insight: Hummus serving sizes (2 tbsp) are smaller than most people realize. Track carefully.

Hummus Varieties Compared

Variety (2 tbsp)	Calories	Net Carbs	Fat
Classic/Original	70	3g	5g
Roasted garlic	70	3g	5g
Red pepper	70	4g	5g
Pine nut	80	3g	6g
Olive	75	3g	6g
Chocolate	80	7g	5g
Low-fat	50	4g	2g

Most varieties have similar macros. Flavored hummus may have slightly more calories from added ingredients.

Understanding Macronutrients

Hummus provides a balance of all three macros. To understand how they work together, learn about what macronutrients are.

Hummus vs. Other Dips

Dip (2 tbsp)	Calories	Net Carbs	Protein
Hummus	70	3g	2g
Ranch	140	2g	0g
Guacamole	50	2g	1g
Cheese dip	80	2g	2g
Greek yogurt dip	25	2g	3g
Baba ganoush	50	3g	1g

Hummus is middle-of-the-road for calories but offers better nutrition than most dips.

How Hummus Fits Different Diets

Keto and Low-Carb

Hummus is borderline for keto:

• 2 tbsp = 3g net carbs (fits)
• 1/4 cup = 6g net carbs (significant)
• Easy to overeat at 3g carbs per scoop

Keto tip: Measure hummus carefully or choose guacamole (lower carb) as your dip.

Calorie Deficit / Weight Loss

Hummus supports weight loss:

• 70 cal/2 tbsp is moderate
• Protein and fiber increase satiety
• Healthier than most dip alternatives
• Pairs well with vegetables

Watch for: Eating hummus with pita chips or crackers adds significant calories.

Plant-Based/Vegan

Hummus is a plant-based protein staple:

• Chickpeas provide complete protein when combined with tahini
• Good source of iron and fiber
• Versatile in many dishes

Flexible Dieting

Hummus fits flexible dieting well—track it accurately and enjoy. Measure your portions until you can eyeball 2 tablespoons.

Best Dippers for Hummus

Dipper + 2 tbsp Hummus	Total Calories	Total Carbs
1 cup carrots	122	11g
1 cup bell peppers	100	7g
1 cup celery	84	4g
1 cup cucumber	86	6g
10 pretzels	134	17g
1 oz pita chips	200	25g

Lowest calorie: Celery and cucumbers. Watch out for: Pita chips and crackers.

Meal Ideas with Hummus

Veggie Snack Plate (200 cal, 6g protein, 18g carbs, 12g fat)

• 3 tbsp hummus
• 1 cup mixed vegetables (carrots, bell peppers, celery)

Mediterranean Bowl (450 cal, 28g protein, 40g carbs, 20g fat)

• 4 tbsp hummus
• 4 oz grilled chicken
• 1/2 cup quinoa
• Cucumber, tomato, olives
• Feta cheese

Hummus Wrap (380 cal, 15g protein, 45g carbs, 16g fat)

• 2 tbsp hummus (spread)
• 1 large tortilla
• Vegetables
• Feta or chicken optional

High-Protein Lunch (350 cal, 35g protein, 20g carbs, 14g fat)

• 3 tbsp hummus
• 4 oz grilled salmon
• Large salad
• Lemon dressing

Calculate Your Macros

Use our macro calculator to determine your daily targets, then fit hummus into your snack or meal plan.

Homemade vs. Store-Bought

Factor	Homemade	Store-Bought
Macros	You control	Standard
Ingredients	Full control	Check label
Cost	Cheaper	Convenient
Freshness	Best	Good
Time	10 minutes	None

Basic Hummus Recipe

• 1 can chickpeas (drained)
• 2 tbsp tahini
• 2 tbsp lemon juice
• 1 clove garlic
• 2 tbsp olive oil
• Salt to taste
• Blend until smooth

Homemade lets you reduce oil for fewer calories.

Common Hummus Questions

Is Hummus Actually Healthy?

Yes. Hummus provides:

• Plant protein (chickpeas)
• Healthy fats (olive oil, tahini)
• Fiber
• Iron, folate, B vitamins

It’s one of the healthier dips available.

Why Is My Portion Always More Than 2 Tbsp?

Standard servings are small—2 tablespoons is less than you think. Most people eat 4-6 tablespoons when dipping (140-210 calories). Measure to calibrate.

Can I Eat Hummus Every Day?

Yes. Hummus is nutritious and safe for daily consumption. Watch portions if tracking calories—it’s easy to eat significant amounts.

Does Hummus Go Bad?

• Unopened: 1-2 weeks past “best by”
• Opened: 5-7 days refrigerated
• Homemade: 3-5 days refrigerated
• Signs of spoilage: Sour smell, mold, off taste

Is Hummus High in Sodium?

Store-bought hummus has 100-150mg sodium per 2 tbsp (5-7% daily value). Moderate, not high. Homemade can be lower.

Final Thoughts

Hummus is a nutritious, versatile dip that fits most diets:

• 70 calories per 2 tbsp—moderate, manageable
• 3g net carbs—works for low-carb in small portions
• Balanced macros—protein, carbs, and healthy fats
• Healthier than alternatives—beats ranch, cheese dips

The key is accurate portioning. Two tablespoons disappears fast when dipping. Measure until you can eyeball correctly, pair with vegetables over chips, and hummus becomes a reliable macro-friendly staple.