Hummus dip calories come to 36 for one tablespoon (15 g) and 237 per 100 g of the commercial, ready-to-eat dip. Fat supplies 64% of those calories. The real swing is portion size: one spoonful barely registers, but a full cup (246 g) reaches 583 calories and 1,048 mg of sodium.
36kcal
1 tablespoon · 15 g, commercial, ready to eat
12%protein
1.2 gProtein
2 gCarbs
2.7 gFat
How to burn off 36 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
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Nutrition facts
Commercial, ready to eat · per 15 g
Calories
36 kcal
Protein
1.2 g
Carbohydrate
2.2 g
Fat
2.7 g
Saturated fat
0.4 g
Cholesterol
0 mg
Sodium
64 mg
Potassium
47 mg
Iron
0.4 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Hummus dip: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 tbsp (15 g)
36
1.2 g
2.3 g
2.7 g
64 mg
2%
Homemade (15 g)
27
0.7 g
3 g
1.3 g
36 mg
1%
100 g
237
7.8 g
15 g
17.8 g
426 mg
12%
1 cup (246 g)
583
19.1 g
36.9 g
43.8 g
1,048 mg
29%
3 × 1 tbsp (15 g)
107
3.5 g
192 mg
5 × 1 tbsp (15 g)
178
5.8 g
320 mg
One tablespoon is 36 calories, five is 178
A single tablespoon (15 g) of commercial hummus dip carries 36 calories, 1.2 g of protein and 2.7 g of fat. That is 2% of the daily value for calories, small enough to ignore. The catch is that almost nobody stops at one tablespoon.
Two tablespoons (30 g) come to 71 calories, three (45 g) to 107, and five (75 g) to 178. Five tablespoons is a realistic scoop for a snack plate with pita or vegetables. The cup is where things change: 246 g holds 583 calories, 29% of the daily value, plus 43.8 g of fat. A shared tub on a party table drifts toward that number without anyone noticing.
If you track what you eat, spoon a portion into a small bowl instead of dipping straight from the container. BodyPal can also log the plate from a photo. Homemade hummus can come in lower: the homemade row lists 27 calories for 15 g against 36 for the commercial dip, with 1.3 g of fat instead of 2.7 g. How much oil and tahini go into the bowl makes most of that difference.
Fat supplies nearly two thirds of the calories
Per 100 g, hummus dip has 237 calories, 17.8 g of fat, 15 g of carbs and 7.8 g of protein. By calories, fat supplies 64%, carbs 24% and protein 12%. That split surprises people who think of hummus as a bean dish. The chickpeas are there, but the tahini and oil set the calorie count.
The fat is mostly unsaturated, with 2.6 g of saturated fat per 100 g, and cholesterol is 0. Sugars are very low at 0.6 g per 100 g. Fiber is a real plus: 5.5 g per 100 g, or 0.8 g in a tablespoon.
Protein is modest. A tablespoon gives 1.2 g and five tablespoons give 5.8 g. Even a full cup tops out at 19.1 g, 38% of the daily value, at a cost of 583 calories. Treat hummus dip as a flavorful fat-and-fiber spread that brings some protein along, not as a protein food.
Sodium is the row to watch in big portions
Commercial hummus dip has 426 mg of sodium per 100 g, which is 19% of the daily value. At the tablespoon level it hardly matters: 64 mg, or 3% of the daily value. Portions are again the story.
Two tablespoons bring 128 mg, three bring 192 mg and five bring 320 mg. A full cup reaches 1,048 mg, 46% of the daily value in one bowl, before you count salted chips or crackers. If you watch sodium, the portion you scoop matters more than the brand you buy.
Making it at home gives you control. The homemade row shows 36 mg of sodium per 15 g against 64 mg for the commercial dip. Flavored tubs such as Rojo's Mango & Chipotle Hummus Dip or Herr's Roasted Red Pepper Hummus Dip can differ from the plain USDA row, so read the label on the one you buy. On the plus side, hummus dip also supplies 312 mg of potassium per 100 g.
What you dip with decides the total
The dip is only half of the snack. Raw vegetables like carrots, cucumber, bell pepper and celery add crunch and volume for very few calories, so a plate of them with a few tablespoons of hummus stays light. Pita chips, crackers and bread add their own calories and sodium on top of the dip.
Hummus also works as a spread. A thin layer on a sandwich or wrap can replace mayonnaise or butter and bring fiber along with it. One or two tablespoons is enough flavor for most sandwiches, and that keeps the dip to 36 or 71 calories.
If you want the snack to hold you longer, pair the dip with a protein food such as eggs, chicken or Greek yogurt rather than counting on the hummus alone. Its fat and fiber help with fullness, but the protein per portion stays small.
How does hummus dip compare?
Here is how commercial hummus dip stacks up against store-bought hummus, homemade hummus and ranch dip, per 100 g and per usual serving.
Verdict: For the fewest calories pick homemade hummus at 177 per 100 g; ranch dip, at 432 per 100 g with 718 mg of sodium, is the one to limit. Store-bought hummus at 229 per 100 g is essentially the same choice as this dip, so choose by flavor.
Most popular hummus dip brands in the United States
Most tubs are flavored with peppers or vegetables, so their labels read below the 237 calories per 100 g of plain commercial hummus. Source: manufacturer labels / USDA FoodData Central.
Hummus dip FAQs
How many calories are in hummus dip?
One tablespoon (15 g) is about 36 calories and two tablespoons about 71. A full cup (246 g) comes to 583 calories.
Is hummus dip good for weight loss?
Two tablespoons (30 g) hold 71 calories, 5.3 g of fat and 1.7 g of fiber. Homemade hummus is lighter at 177 calories per 100 g against 237 for the commercial kind.
Hummus dip or ranch dip: which has fewer calories?
Hummus dip has 237 calories per 100 g and ranch dip 432, a gap of 195 calories per 100 g.
How much protein is in hummus dip?
7.8 g per 100 g, so one tablespoon (15 g) has 1.2 g and two tablespoons 2.3 g.
How many calories are in 2 tablespoons of hummus dip?
Two tablespoons (30 g) of commercial hummus dip have 71 calories. That portion also brings 2.3 g of protein and 128 mg of sodium, so it fits easily into a snack.
How many calories are in a cup of hummus dip?
A full cup (246 g) of hummus dip has 583 calories, 29% of the daily value. It also holds 43.8 g of fat and 1,048 mg of sodium, so a cup is better shared than eaten alone.
How much sodium is in hummus dip?
Hummus dip has 64 mg of sodium per tablespoon and 426 mg per 100 g, which is 19% of the daily value. A full cup reaches 1,048 mg, or 46% of the daily value.
Is homemade hummus lower in calories than store-bought dip?
Usually, yes. The homemade row lists 27 calories for 15 g against 36 for commercial hummus dip, mainly because it has 1.3 g of fat instead of 2.7 g.
How much fiber is in hummus dip?
One tablespoon of hummus dip has 0.8 g of fiber, and 100 g has 5.5 g. A full cup provides 13.5 g, which comes from the chickpeas.
Is hummus dip high in fat?
Yes, by calories. Hummus dip has 17.8 g of fat per 100 g, and fat supplies 64% of its calories. Only 2.6 g of that is saturated fat.
