Hummus calories come to 78 for 2 tablespoons (34 g) and 229 per 100 g of plain commercial hummus. The number to notice is how fast that climbs. Few people stop at the label serving, a full cup reaches 583 calories, and fat supplies 63% of the energy in every spoonful.
78kcal
1 2 tablespoons · 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%
Snack cup (70 g)
170
5.1 g
10.4 g
12 g
307 mg
9%
1 cup (246 g)
583
19.1 g
36.9 g
43.8 g
1,048 mg
29%
100 g
229
7.4 g
14.9 g
17.1 g
438 mg
11%
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 carries 78 calories, 2.5 g of protein and 1.8 g of fiber. That is only 4% of the daily calorie value. On paper, hummus is a light spread.
The trouble is that nobody measures a dip. A neat spoonful on a cracker sits close to the label serving, but a pita dragged through a bowl does not. Double the serving and you are at 155 calories. Three servings, 102 g, land at 233. Five servings, 170 g, reach 388, which is more than many full snacks.
Packaged snack cups make the math easier because the portion is fixed. One 70 g cup holds 170 calories, 5.1 g of protein and 12 g of fat, or 9% of the daily calorie value. A full cup, 246 g, is a different food in practice: 583 calories, 43.8 g of fat and 29% of the day's calories in one bowl. If you scoop from a tub, level spoons or a quick weigh tell you which of these you actually ate.
Fat supplies 63% of the calories
Hummus reads as a chickpea food, but the calorie split tells a different story. Fat accounts for 63% of the calories, carbohydrates for 25% and protein for 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.
The fat is not heavy on the saturated kind. Only 2.2 g per 100 g is saturated, a small slice of the total. Fiber is the other bright spot, with 5.4 g per 100 g, and that combination of fat and fiber is why a little hummus feels more filling than its size suggests.
Protein is real but modest. Two tablespoons give 2.5 g, 5% of the daily value, and even a 70 g snack cup stops at 5.1 g. Treat hummus as a flavorful fat-and-fiber spread that brings some protein along, not as a protein source on its own. If protein is the goal, pair it with something that does that job, and let the hummus handle flavor.
Sodium climbs faster than you expect
Commercial hummus carries 438 mg of sodium per 100 g, which is 19% of the daily value. The label serving is gentle at 148 mg, or 6%. The 70 g snack cup brings 307 mg, about 13% of the day, which is still easy to fit around other meals.
Large portions are where it adds up. Five servings of 2 tablespoons come to 742 mg, and a full cup reaches 1,048 mg, 46% of the daily value from the dip alone. Add salted pita chips or crackers and the dip becomes only part of the sodium story for that snack.
If you watch sodium, portion is the main lever, since the number scales directly with how much you eat. Recipes also differ from tub to tub. Brands such as Lidl Original Hummus, Signature Select Classic Hummus or Strauss Achla Hummus each print their own figures, so the label on your container is the number to trust. Flavored versions with jalapeno or zahtar can shift the profile too, so check before assuming they match plain.
Pick dippers that add crunch, not calories
What you dip often changes the total more than the dip itself. Raw vegetables such as carrots, cucumber, bell pepper and snap peas add crunch and volume while keeping the plate light. Pita, chips and crackers add their own calories and frequently their own sodium, so a casual snack can double without the hummus portion changing at all.
Hummus also earns a place as a spread. In a wrap, sandwich or grain bowl, a measured 2 tablespoons adds 78 calories along with plenty of flavor and some fiber. Add an egg, chicken, fish or tofu if you want the meal to carry more protein than the 2.5 g the hummus provides.
The practical rule is simple: decide the portion before you start. Spoon it onto a plate instead of eating from the tub, and the numbers on this page stay accurate for what you ate. BodyPal can log hummus from a photo, which helps when the portion is a smear across a wrap rather than a tidy spoonful.
How does hummus compare?
Here is how hummus stacks up against baba ganoush, light mayonnaise and cheese whiz, per 100 g and per usual serving.
Verdict: For the fewest calories pick baba ganoush, at 183 per 100 g with 209 mg of sodium, about 0.8 times the energy of hummus. Hummus is the better everyday spread than light mayonnaise at 238 calories and 827 mg of sodium, or cheese whiz at 276 calories and 1,638 mg of sodium, and it offers more protein than baba ganoush or light mayonnaise.
6Samira's Homemade Jalapeno Hummus2 oz · 57 g184 kcal
7Strauss Achla Hummus1 oz · 28 g214 kcal
Store tubs are the same ready-to-eat product as the numbers above, so the spread between them comes from how much tahini and oil each recipe uses. Source: manufacturer labels / USDA FoodData Central.
Hummus FAQs
How many calories are in 2 tablespoons of hummus?
Two tablespoons (34 g) of store-bought hummus has 78 calories. A 70 g single-serve cup has 170 calories and 100 g has 229.
Is hummus good for weight loss?
A 2-tablespoon serving is 78 calories with 1.8 g of fiber and 2.5 g of protein. It is also 17.1 g of fat per 100 g, so larger scoops add up fast: a full cup is 583 calories.
Hummus or baba ganoush: which has fewer calories?
Per 100 g, hummus has 229 calories and baba ganoush has 183, so baba ganoush is about 46 calories lighter for the same amount.
How much protein is in hummus?
Hummus has 7.4 g of protein per 100 g, so 2 tablespoons (34 g) gives about 2.5 g and a 70 g cup about 5.1 g.
How many calories are in a cup of hummus?
A full cup of hummus, 246 g, has 583 calories, 29% of the daily calorie value. It also carries 43.8 g of fat, 19.1 g of protein, 13.5 g of fiber and 1,048 mg of sodium, so treat it as a shared bowl.
What are the macros of hummus per 100 g?
Per 100 g, plain commercial hummus has 229 calories, 7.4 g of protein, 14.9 g of carbs and 17.1 g of fat. By calories, that splits into 63% fat, 25% carbs and 12% protein.
What else does 100 g of hummus provide besides macros?
100 g of hummus brings 5.4 g of fiber, 438 mg of sodium, 289 mg of potassium and 2.2 g of saturated fat. The sodium alone covers 19% of the daily value, the row most worth watching.
What are the full nutrition facts for 2 tbsp of hummus?
Two tablespoons (34 g) of hummus have 78 calories, 5.8 g of fat, 5.1 g of carbs, 2.5 g of protein, 1.8 g of fiber and 148 mg of sodium. That is 4% of daily calories and 6% of daily sodium.
