Calories in Hummus: Nutrition Facts & Serving Sizes
Per 1 cup (246g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Hummus contains 237 calories per 100g and 36 calories per tablespoon (15g), making it a moderate-calorie dip packed with nutrients. Made from blended chickpeas, tahini, olive oil, lemon, and garlic, hummus provides 7.8g of protein and 5.5g of fiber per 100g. The fat content (17.8g per 100g) comes largely from tahini and olive oil, delivering a healthy ratio of unsaturated fats. Hummus is a standout plant-based protein source with a complete amino acid profile when combined with other foods. It is also rich in iron (2.5mg per 100g), magnesium (75mg per 100g), and folate (48mcg per 100g), making it genuinely nutritious beyond just macros. A tablespoon delivers solid nutrition for minimal calories.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 tbsp (15g) | 35.6 | 1.2g | 2.3g | 2.7g | 0.8g |
| 1 cup (246g) | 583 | 19.2g | 36.9g | 43.8g | 13.5g |
| 100g | 237 | 7.8g | 15g | 17.8g | 5.5g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 237 | 12% |
| Protein | 7.8g | 16% |
| Total Fat | 17.8g | 23% |
| Saturated Fat | 2.6g | 13% |
| Total Carbohydrates | 15g | 5% |
| Dietary Fiber | 5.5g | 20% |
| Sugars | 0.6g | 1% |
| Sodium | 426mg | 19% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 2.6g | 1% |
| Calcium | 47mg | 4% |
| Iron | 2.5mg | 14% |
| Potassium | 312mg | 7% |
| Vitamin A | 1mcg | 0% |
| Vitamin B6 | 0.1mg | 6% |
| Magnesium | 75mg | 18% |
| Phosphorus | 181mg | 14% |
| Zinc | 1.4mg | 13% |
| Selenium | 4.7mcg | 9% |
| Folate | 48mcg | 12% |
| Thiamin (B1) | 0.2mg | 17% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 1mg | 6% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Hummus
Hummus is one of the most nutrient-dense dips you can eat. The chickpea base delivers plant protein and a substantial fiber hit (5.5g per 100g), which slows digestion, blunts blood sugar spikes, and keeps you fuller longer. This makes hummus a smart pre-workout snack or between-meal option when you need sustained energy without a sugar crash.
The magnesium content (75mg per 100g) is particularly valuable for athletes and active individuals. Magnesium supports muscle contraction, protein synthesis, and sleep quality, all critical for recovery and performance. Iron (2.5mg per 100g) supports oxygen transport in the blood, and folate (48mcg per 100g) plays a role in cell repair and DNA synthesis.
The fat in hummus comes primarily from polyunsaturated (8.8g) and monounsaturated (5.3g) sources via tahini and olive oil. These healthy fats support heart health, reduce inflammation, and help absorb fat-soluble vitamins. For those managing their weight, the fiber and fat combination makes hummus genuinely satisfying, helping control overall calorie intake when used as a dip with vegetables instead of high-calorie alternatives.
Dietary Considerations
Hummus is naturally vegan, vegetarian, dairy-free, and gluten-free, making it one of the most broadly compatible foods available. For weight loss, it works well as a vegetable dip, replacing calorie-dense options like ranch dressing (475 calories per 100g) or sour cream. However, portion control matters since the calories add up quickly when used generously. For keto, hummus is borderline: 15g net carbs per 100g means one cup (246g) has about 36g of carbs, so limit portions to 1-2 tablespoons if strict keto is your goal. It is a go-to for plant-based and Mediterranean-style eating.
Daily Intake (100g)
100g of hummus provides 12% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in hummus?
Hummus has 237 calories per 100g and about 36 calories per tablespoon (15g). A standard single-serve container (about 57g) contains roughly 135 calories.
Is hummus good for weight loss?
Hummus can support weight loss when portioned correctly. The fiber (5.5g per 100g) and protein (7.8g per 100g) help keep you full. Use it as a dip for vegetables instead of high-calorie dressings, but watch portion sizes as the calories add up quickly.
How much protein is in hummus?
Hummus contains 7.8g of protein per 100g. A tablespoon provides 1.2g of protein. A cup of hummus (246g) delivers 19.2g of protein, making it a meaningful plant-based protein source.
Is hummus keto-friendly?
Hummus is not ideal for strict keto. It contains 15g of carbs per 100g (about 9.5g net carbs after fiber). Stick to 1-2 tablespoons maximum if you are following a keto diet to keep carb intake in check.
Is hummus vegan?
Yes, traditional hummus is 100% vegan. It is made from chickpeas, tahini (ground sesame seeds), olive oil, lemon juice, and garlic, all plant-based ingredients.
Is hummus high in fat?
Hummus contains 17.8g of fat per 100g, which is moderate. The fat comes primarily from tahini and olive oil, both sources of healthy unsaturated fats. Only 2.6g per 100g is saturated fat.
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