How many carbs are in hummus?
Two tablespoons of hummus has about 4.5g of carbohydrate and 2.7g of net carbs. Hummus is one of the more blood-sugar-friendly dips when kept to a measured portion.
Carbs by portion
| Portion | Total carbs | Fiber | Net carbs |
|---|---|---|---|
| 2 tablespoons (30g) | 4.5g | 1.6g | 2.9g |
| 1 cup (246g) | 36.9g | 13.5g | 23.4g |
| 1 tbsp (15g) | 2.2g | 0.8g | 1.4g |
| 100 grams | 15.0g | 5.5g | 9.5g |
Net carbs
Two tablespoons of hummus has about 2.7g of net carbs, which is total carbs (4.5g) minus fiber (1.7g). Hummus gets its low glycemic response from the olive oil and tahini, which slow digestion further beyond what the chickpea fiber does alone. See the net carbs guide.
Glycemic index of hummus
The glycemic index of hummus is about 6. Hummus has one of the lowest GI values of any commonly consumed food. The fat from tahini and olive oil, combined with the chickpea's high fiber and resistant starch, produces a minimal and very slow glucose rise.
For diabetes
Two tablespoons of hummus is about 4.5g of carbs with an extremely low GI of 6. Hummus is an excellent dip for people with diabetes when paired with non-starchy vegetables. The glucose impact is negligible at a standard serving. Where carbs accumulate is in the vehicle: a pita bread carries 20 to 30g and chips or crackers add 15 to 20g per ounce. Count the dipping vehicle, not just the hummus. See the diabetes carb-counting guide.
Keto and low carb
Two tablespoons of hummus has about 2.7g of net carbs. A quarter cup has about 5.4g. Hummus can fit keto in small amounts and is one of the more keto-compatible legume-based foods because the fat content is high relative to carbs.
Good to know
Most hummus sold in the US is made from chickpeas, tahini (sesame seed paste), lemon juice, garlic, and olive oil. The tahini and olive oil account for most of the calories and are what gives hummus its low GI. Roasted red pepper, sun-dried tomato, and other flavored hummus varieties add a few extra grams of carbs per serving but are similar in profile. Black bean hummus replaces chickpeas with black beans and has a slightly different GI but a similar carb count.
Full nutrition (per 100g)
- Calories: 237.0 kcal
- Carbohydrate: 15.0g
- Fiber: 5.5g
- Sugars: 0.62g
- Protein: 7.78g
- Fat: 17.82g
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Get the appFrequently asked questions
How many carbs are in hummus?
Two tablespoons of hummus (30g) has about 4.5g of carbohydrate. A quarter cup (60g) has about 9g of carbs.
How many net carbs are in hummus?
Two tablespoons has about 2.7g of net carbs, which is total carbs (4.5g) minus about 1.7g of fiber.
Is hummus keto?
In small amounts, yes. Two tablespoons has about 2.7g of net carbs. A quarter cup is about 5.4g, which works in most keto plans when paired with vegetables.
Is hummus good for diabetics?
Yes. Hummus has a GI of about 6 and only 4.5g of carbs per 2 tablespoons. The fat from olive oil and tahini further slows any glucose response.
Does flavored hummus have more carbs than plain?
Slightly. Roasted red pepper or garlic hummus adds 1 to 2g of extra carbs per serving over plain. The difference is minimal.