Hummus Calories Calculator
Calculate hummus calories, fats, fiber and serving size with healthier portion tips.
Hummus nutrition tips
Hummus is nutritious but calorie dense because of tahini and oil. Use a smaller bowl with vegetables for weight loss.
How to use this calculator
Enter the weight of the Hummus serving you actually ate, in grams. As a reference, a small dipping serving (2 tbsp) (~30g) comes to about ~50–60 kcal, while a side portion is closer to ~130–180 kcal. Restaurant servings usually run heavier on oil and portion than home cooking, so if you ate out, round your estimate up rather than down for a more realistic figure.
Best for fitness goals
For weight loss, control high-calorie sauces, oils and rice portions. For muscle gain, increase lean protein and use carbs around workout times. Use the Food Compare and Meal Planner tools to build a complete daily plan.
Hummus Calories Guide
Hummus is a Middle Eastern dip made primarily from cooked chickpeas, tahini (sesame paste), lemon juice, garlic, and olive oil. It is widely eaten in Pakistan, the UAE, Saudi Arabia, Lebanon, and increasingly across South Asia. Plain hummus is approximately 160–180 kcal per 100g — with primary calories from chickpeas and tahini. Restaurant portions with generous olive oil drizzle can reach 250–380 kcal for a single side serving.
Hummus Portion Size Table
| Serving | Approx. Weight | Est. Calories | Protein |
|---|---|---|---|
| Small dipping serving (2 tbsp) | ~30g | ~50–60 kcal | ~2–3g |
| Side portion | ~80–100g | ~130–180 kcal | ~6–9g |
| Restaurant plate (with oil drizzle) | ~150–200g | ~260–380 kcal | ~10–16g |
| With pita bread (2 pieces) | +100g pita | +260–300 kcal | +8–10g |
Hummus vs. Similar Middle Eastern Dips
| Dip / Side (per 100g) | Est. Calories | Protein | Main Ingredients |
|---|---|---|---|
| Hummus | ~160–180 kcal | ~7–8g | Chickpeas, tahini, olive oil |
| Labneh (strained yogurt) | ~130–160 kcal | ~7–10g | Yogurt, salt, olive oil |
| Baba Ghanoush | ~80–120 kcal | ~3–5g | Aubergine, tahini, lemon |
| Fattoush salad | ~60–90 kcal | ~2–3g | Vegetables, bread, lemon dressing |
Is Hummus Good for Weight Loss?
Hummus can be a useful part of a weight-loss diet in appropriate portions. Its fibre and healthy fats promote satiety compared to processed snacks. The best approach: use hummus as a dip for raw vegetables (cucumber, carrot, bell pepper) rather than pita or chips, saving 200–300 kcal per sitting. Limit to 80–100g per serving for weight management.
Is Hummus Good for Muscle Gain?
Hummus contributes plant protein (~7–8g per 100g) and useful carbohydrates. It is not a high-protein food on its own but works well as a protein supplement in a plant-based diet alongside other protein sources. Pair with grilled chicken, eggs, or fish for a complete high-protein meal.
Healthier Tips
- Dip with raw vegetables instead of pita to save 200–300 kcal
- Control the olive oil drizzle — 1 tablespoon adds 120 kcal
- Make hummus at home to control tahini and oil quantities
- Use a smaller plate or portion bowl to avoid unconscious overeating
- Choose light hummus varieties (less tahini and oil) for a lower-calorie option
Burn This Food
Approximate activity to burn a restaurant hummus serving (~150g with olive oil, ~280 kcal):
| Activity | Approx. Duration |
|---|---|
| Brisk walking | ~50–60 minutes |
| Jogging | ~25–30 minutes |
| Cycling (moderate) | ~30–35 minutes |
Related Pages
FAQs
How many calories in hummus?
Plain hummus contains approximately 160–180 calories per 100g. A small 2-tablespoon (30g) dipping serving has about 50–60 calories. Restaurant portions with olive oil can reach 250–380 calories for a side serving.
Is hummus high in protein?
Hummus has moderate protein — approximately 7–8g per 100g from chickpeas. It is not a high-protein food like chicken or eggs, but provides useful plant protein alongside fibre and healthy fats.
Can I eat hummus every day?
Yes, in reasonable portions. A 2–4 tablespoon serving (30–60g) as a snack or mezze side is nutritionally beneficial and within a sensible daily calorie budget for most adults.
Is hummus healthier than labneh?
Both are nutritious. Hummus provides fibre and plant protein from chickpeas. Labneh provides higher protein from concentrated yogurt and beneficial probiotics. Labneh is slightly lower in calories per 100g. They complement each other well in a mixed mezze.
What is the best way to eat hummus for weight loss?
Dip raw vegetables (cucumber, carrot, bell pepper) into hummus rather than pita or chips. Limit the portion to 80–100g. Skip or minimise the olive oil drizzle. This way hummus becomes a high-fibre, satisfying snack well under 200 kcal.
📊 Nutrition values are estimates. Actual calories depend on recipe, tahini amount and oil. See Data Sources and Methodology.