Hummus is one of those foods where portion size matters more than the label “healthy” or “unhealthy.” The nutrition profile can support a high-quality diet, but calories, carbohydrates, sodium, or fat can change the role it plays on your plate.
The numbers below use common USDA FoodData Central references and standard U.S. serving sizes. Branded foods and restaurant portions can differ, so use the package label when you have one.
Hummus nutrition facts (2 tbsp hummus (about 30g))
| Nutrient | Amount |
|---|---|
| Calories | 70 kcal |
| Protein | 2 g |
| Carbohydrates | 5 g |
| Dietary fiber | 1-2 g |
| Total fat | 5 g |
| Sodium | 100-160 mg |
| Iron | 0.7 mg |
Why hummus can be a smart choice
- Combines chickpeas, tahini, olive oil, lemon, and garlic in a Mediterranean-style spread.
- Makes raw vegetables more satisfying, which can increase fiber intake at snack time.
- Works as a mayo replacement in wraps and sandwiches with more fiber and unsaturated fat.
Best ways to eat it
Use hummus as part of a complete meal rather than eating it alone. A reliable plate structure is:
- Protein: eggs, tofu, fish, chicken, Greek yogurt, cottage cheese, beans, or a measured protein powder
- High-fiber plants: leafy greens, broccoli, berries, peppers, tomatoes, or other vegetables
- Measured energy source: hummus, whole grains, legumes, nuts, oil, or avocado depending on the meal
This structure helps LeanEat estimate the meal more accurately because the camera can identify each component and the app can separate the calorie-dense items from the high-volume foods.
When to be careful
The serving size is small. Scooping from a tub can turn 70 calories into 250+ calories quickly, especially with pita chips.
Tracking tip
For photo-based calorie tracking, include the full plate, avoid extreme close-ups, and add a short note when the portion is hidden. LeanEat can recognize the food category from the image, but depth and hidden ingredients are easier to estimate when the plate is visible.
Bottom line
Hummus can fit a strong nutrition plan when the portion matches your goal. Track the serving, pair it with protein and plants, and use brand labels when sodium, sugar, or added fat matters.
Frequently asked questions
How many calories are in hummus?
A standard 2 tbsp serving has about 70 calories. Restaurant portions are often much larger, so estimate by tablespoons or grams.
Is hummus good for weight loss?
It can help when used as a measured dip for vegetables. It is less helpful when paired with large amounts of chips or bread.
Is hummus high in protein?
Not especially. It has about 2g protein per 2 tbsp, so treat it as a flavorful fiber-and-fat dip rather than a main protein.
Is hummus healthy for diabetics?
Plain hummus can fit because chickpeas add fiber and the portion is moderate. Pair it with vegetables and check sodium.
What is the best way to track hummus?
Use tablespoons or grams. A photo helps LeanEat identify hummus, but portion depth in a bowl is hard to infer without context.