Hummus is a creamy Middle Eastern dip made primarily from chickpeas, tahini, lemon juice, olive oil and garlic. It’s widely popular as a spread, dip or side dish, often served with vegetables, crackers, bread or in wraps. While it's generally considered a healthy food, hummus is also relatively calorie-dense due to its combination of legumes and healthy fats. Understanding the calorie content of hummus depends on how much you eat and the ingredients used.

Calories in Hummus by Portion Size and Style

A standard serving of hummus is usually considered to be around two tablespoons, or roughly 40 grams. This portion typically contains between 100 and 120 calories. The exact calorie count varies slightly depending on the brand or recipe, especially if extra oil or flavourings are added.

Larger servings, such as those found in wraps or restaurant platters, can contain 150 to 300 calories or more, especially when hummus is used generously as a spread or base. Flavoured hummus varieties, such as roasted red pepper, caramelised onion, or olive tapenade, may include slightly more calories depending on the ingredients used, though most stay within a similar range.

Homemade hummus gives you more control over calorie content. Reducing the amount of oil or tahini will lower the total, though it may affect the texture and taste.

Nutritional Breakdown of Hummus

Hummus offers a balanced mix of macronutrients. In a 40-gram serving, you’ll typically get around six grams of fat, three to four grams of protein, and five to seven grams of carbohydrates. Much of the fat comes from tahini and olive oil, which are sources of healthy unsaturated fats.

Chickpeas are the primary source of protein and fibre in hummus. Each serving contains around two grams of fibre, which supports digestion and helps maintain steady blood sugar levels. Hummus also contains important micronutrients like iron, folate, phosphorus, magnesium and B vitamins. The presence of garlic and lemon juice adds flavour and small amounts of vitamin C and antioxidants.

Benefits of Eating Hummus

Hummus is a nutrient-rich food that provides plant-based protein, healthy fats and complex carbohydrates in one simple dish. It supports satiety, helps regulate blood sugar and delivers a wide range of essential vitamins and minerals. The combination of chickpeas and tahini creates a complete protein, making hummus a valuable food for vegetarians and vegans.

Its healthy fat content, especially from olive oil, contributes to heart health by reducing inflammation and supporting cholesterol balance. The fibre in hummus aids digestion and may help with weight management by keeping you fuller for longer. It’s also naturally gluten-free and dairy-free, making it suitable for a wide variety of dietary needs.

Downsides of Eating Hummus

While hummus is healthy in moderation, it’s easy to overeat due to its creamy texture and versatility. Because it’s calorie-dense, large portions can add up quickly, especially when paired with high-calorie dippers like pita chips or crackers. Some store-bought versions may contain preservatives, stabilisers or more oil than necessary, raising both calorie and fat content.

For individuals with sesame allergies, tahini—a key ingredient in hummus—can be a concern. Some people may also find chickpeas difficult to digest in large amounts, leading to bloating or gas. Sodium content in packaged hummus can also be quite high, so it’s worth checking the label if you’re monitoring salt intake.

How Hummus Fits Into Your Diet

Hummus can be an excellent addition to a balanced diet when portioned appropriately. It works well as a dip for raw vegetables, a spread for sandwiches or wraps, or a topping for grain bowls and salads. Its combination of protein, fat and fibre helps to stabilise appetite and support blood sugar control, especially when paired with other whole foods.

For those managing calories, sticking to a couple of tablespoons per serving is a smart way to enjoy the benefits without overdoing it. Making your own hummus allows you to fine-tune the recipe to your nutritional needs, whether that’s reducing oil or adding more lemon for brightness.

Glycaemic Index of Hummus

Hummus has a low glycaemic index, usually estimated around 15 to 25. This means it has a minimal effect on blood sugar when eaten in reasonable portions. The presence of fat, protein and fibre helps to slow the digestion of carbohydrates, making hummus an excellent option for people managing diabetes or insulin sensitivity.

When paired with high-GI foods like white bread or crackers, the overall glycaemic load of the meal may still increase. Using hummus with low-GI dippers like raw vegetables or wholegrain bread helps maintain a steady energy release and keeps the overall impact on blood sugar low.

How Hummus Is Made and What It Contains

Traditional hummus is made by blending cooked chickpeas with tahini, lemon juice, garlic, olive oil and salt. Some recipes include a splash of cold water to loosen the mixture and create a smoother texture. The flavour and texture of hummus can be adjusted by changing the ratios or adding ingredients like cumin, roasted peppers or herbs.

Store-bought hummus often contains similar base ingredients but may include stabilisers, preservatives or extra oils for shelf life and consistency. Always check the ingredients if you're buying pre-packaged hummus, especially if you're trying to avoid additives or control sodium levels.

Healthy Alternatives to Traditional Hummus

If you're looking to reduce calories, you can make hummus with less oil or tahini and bulk it out with vegetables such as courgette or roasted peppers. Some variations use Greek yoghurt or cottage cheese for a creamier, higher-protein result with fewer fats. For a completely different approach, white bean or black bean dips offer a similar texture and nutritional profile with a twist in flavour.

Another option is to try beetroot or avocado hummus, both of which offer additional vitamins and colour while still delivering the core benefits of a chickpea-based dip.

Summary

Hummus contains roughly 100 to 120 calories per two-tablespoon serving, depending on the recipe and ingredients used. It delivers a nutritious blend of healthy fats, plant-based protein, complex carbohydrates and fibre. With a low glycaemic index and high nutrient density, it supports heart health, satiety and blood sugar balance. While calorie-dense, it can easily fit into a healthy diet when eaten in moderation and paired with whole foods. Whether homemade or shop-bought, hummus is a versatile and satisfying option for anyone looking to eat well without sacrificing flavour.

0 comments