Sabra hummus calories come to 78 for a 2-tablespoon (34 g) serving and 229 per 100 g, based on the USDA row for plain commercial hummus. The number to notice is fat: it supplies 63% of the calories. Scooping from the tub instead of measuring moves the total fast, up to 583 for a full cup.
78kcal
1 2-tablespoon serving · 33 g, commercial, plain
12%protein
2.5 gProtein
5 gCarbs
5.8 gFat
How to burn off 78 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Commercial, plain · per 33 g
Calories
78 kcal
Protein
2.5 g
Carbohydrate
5.1 g
Fat
5.8 g
Saturated fat
0.8 g
Sodium
148 mg
Potassium
98 mg
Iron
0.8 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: 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
2 tablespoons (34 g)
78
2.5 g
5.1 g
5.8 g
148 mg
4%
1 oz scoop (28 g)
64
2.1 g
4.2 g
4.8 g
123 mg
3%
100 g
229
7.4 g
14.9 g
17.1 g
438 mg
11%
1 cup (246 g)
583
19.1 g
36.9 g
43.8 g
1,048 mg
29%
3 × 2 tablespoons (34 g)
233
7.5 g
445 mg
5 × 2 tablespoons (34 g)
388
12.5 g
742 mg
Two tablespoons is 78 calories, a cup is 583
The label serving is 2 tablespoons, about 34 g, and it lands at 78 calories with 2.5 g of protein and 1.8 g of fiber. That is 4% of a daily value of calories, which makes a measured serving one of the lighter dips you can put on a plate. A smaller 1 oz scoop (28 g) drops it to 64 calories.
The trouble is that few people stop at one measured serving. Double it to 68 g and you are at 155 calories. Three servings, about 102 g, come to 233, roughly the same as a 100 g portion at 229. Five servings, or 170 g, reach 388 calories, which is more than a small meal for some people.
A full cup (246 g) holds 583 calories and 43.8 g of fat, or 29% of the daily calorie value in one bowl. If you dip straight from the container, portion it into a small dish first. Hummus is dense enough that eyeballing works poorly, and the gap between 78 and 388 is just a few extra passes with a pita chip.
Fat supplies nearly two thirds of the calories
Hummus has a reputation as a bean dish, but the calorie split tells a different story. Fat provides 63% of the calories, carbs 25% and protein just 12%. Per 100 g that works out to 17.1 g of fat, 14.9 g of carbs and 7.4 g of protein.
Most of that fat comes from the sesame paste and oil that give commercial hummus its smooth texture. Saturated fat stays modest at 2.2 g per 100 g, so the bulk of the fat is the unsaturated kind. Still, fat carries the calorie load, which is why a few extra spoonfuls add up faster than the chickpea base suggests.
Fiber is the quiet strength here. At 5.4 g per 100 g and 1.8 g per 2-tablespoon serving, hummus brings more fiber than most dips and spreads. Protein is real but small per serving: 2.5 g in 2 tablespoons covers 5% of the daily value. Treat hummus as a flavorful fat and fiber source, not as a protein anchor.
Sodium is the row to watch in bigger portions
Plain commercial hummus carries 438 mg of sodium per 100 g. A single 2-tablespoon serving holds 148 mg, which is 6% of the daily value and unremarkable on its own. The 1 oz scoop is lower still at 123 mg.
The picture changes with portion size. Two servings bring 297 mg, three bring 445 mg, and five servings deliver 742 mg. A full cup reaches 1,048 mg, or 46% of the daily value, before you count the chips, crackers or pita that usually come with it, which add salt of their own.
If you watch sodium, the measured serving is the version that fits easily. Pairing hummus with raw vegetables instead of salty crackers keeps the total closer to the dip's own number. Flavored varieties such as spicy or jalapeno blends can differ from plain, so check the label on the tub you actually buy.
Pair it with crunch that adds volume, not salt
Hummus works best as the flavor in a snack rather than the bulk of it. Carrot sticks, cucumber, bell pepper and snap peas add crunch and volume for very few calories, so a 78-calorie serving of dip stretches into a plate that feels substantial. Pita and chips work too, but they raise both calories and sodium.
It also earns a place as a spread. A thin layer on a sandwich or wrap can stand in for mayonnaise or a creamy sauce and brings fiber along with it. Paired with eggs, chicken, tuna or beans, it fills the protein gap that hummus leaves on its own.
Brands vary a little in recipe, from Sabra to store labels like Signature Select or Lidl Original Hummus, but plain versions sit in a similar range. If you want to track how much you really scoop, BodyPal can log hummus from a photo of your plate.
How does hummus compare?
Here is how hummus stacks up against three other dips and sauces, per 100 g and per usual serving.
Verdict: For the fewest calories per spoonful, ketchup wins at 17 per tablespoon and 101 per 100 g, while hummus is the densest of the four at 229 per 100 g. For a dip that brings real protein and fiber with far less sodium than cocktail sauce at 1,262 mg per 100 g, pick hummus and measure the portion.
6Samira's Homemade Jalapeno Hummus2 oz · 57 g184 kcal
7Strauss Achla Hummus1 oz · 28 g214 kcal
8Strauss Achla Spicy Hummus1 oz · 28 g214 kcal
Every tub is the same ready-to-eat dip, so the spread between labels comes from how much oil and tahini each recipe uses, not from a raw versus cooked weight. Source: manufacturer labels / USDA FoodData Central.
Hummus FAQs
How many calories are in Sabra hummus?
Store-bought hummus runs about 229 calories per 100 g, so the standard 2-tablespoon serving (34 g) is 78 calories and a 1 oz scoop is 64 calories.
Is hummus good for weight loss?
A 2-tablespoon serving is 78 calories with 2.5 g protein and 1.8 g fiber. It adds up quickly by the tub, since a full cup is 583 calories.
How much protein is in hummus?
Hummus has 7.4 g protein per 100 g, which is 2.5 g in a 2-tablespoon serving and 2.1 g in a 1 oz scoop.
How much fat and sodium are in hummus?
Per 100 g hummus has 17.1 g fat (2.2 g saturated) and 438 mg sodium. A 2-tablespoon serving is 5.8 g fat and 148 mg sodium.
How many calories are in 2 tablespoons of hummus?
Two tablespoons of plain commercial hummus (34 g) have 78 calories. That serving also gives 5.8 g of fat, 5.1 g of carbs and 2.5 g of protein, about 4% of the daily calorie value.
How much protein is in 2 tablespoons of Sabra hummus?
A 2-tablespoon serving has 2.5 g of protein, which is 5% of the daily value. Per 100 g it rises to 7.4 g, but protein still supplies only 12% of hummus calories.
How many calories are in a tub of hummus?
A full cup (246 g) of hummus has 583 calories, and every 100 g adds 229. Check the net weight on your tub and use the per 100 g figure to get the total for the whole container.
What are the nutrition facts for Sabra hummus?
Per 2 tablespoons, hummus has 78 calories, 5.8 g fat, 5.1 g carbs, 2.5 g protein, 1.8 g fiber and 148 mg sodium. These are USDA values for plain commercial hummus.
