Hummus, the Middle East delicacy, contains cooked and mashed chickpeas (garbanzo beans) as the main ingredient and it is usually blended with tahini (sesame paste), olive oil, lemon juice, salt and garlic. Hummus is enjoyed with pita bread, flat bread or tortillas. Hummus ingredients vary from place to place, as per the regional tastes. Various herbs and spices like red chili, paprika or cayenne pepper are added to enhance the flavor of the dip. Adding roasted peppers, pitted black olives and other condiments not only changes the flavor of hummus but also increases the calories in it.

Calories in Hummus

The following numbers should be considered as guidelines only. Hummus calories may change according to the ingredients, garnishing, portion, etc.

Hummus TypeServing SizeCalories
Regular Hummus1 cup (246 gm)435
Hummus, Commercial1 cup (250 gm)415
Bruegger's Hummus2 tbsp (30 gm)60
Artichoke and Garlic Hummus2 tbsp (27 gm)45
Greek Style Hummus2 tbsp (27 gm)50
Spicy Three Pepper Hummus2 tbsp (27 gm)50
Roasted Red Pepper Hummus2 tbsp (27 gm)50
Hummus Spread2 oz. (57 gm)110
Original Hummus2 tbsp (27 gm)50
Pita Bread, White, Enriched1 pita large ( 6 and ½'' dia., 60 gm)165
Pita Bread, Whole wheat1 pita large ( 6 and ½'' dia., 64 gm)170
Chickpeas (Garbanzo Beans, Bengal Gram), Mature Seeds1 cup (164.0 g)269
Sesame Butter, Tahini, From Roasted And Toasted Kernels (Most Common Type)1 tbsp (15 gm)89
Olive Oil1 cup (216 gm)1909
Raw Garlic1 cup(136 gm)203
Raw Baby Carrot1 large (15 gm)5
Red Ripe Cherry Tomatoes1 cup (149 gm)27

Hummus Nutrition Facts

Hummus is a centuries old Arab dish, rich in calories and nutrients. It has gained popularity in different parts of the world due to its awesome taste and high nutritional value.
  • It is packed with vitamins and minerals like folate, vitamin A, vitamin B6, vitamin C, calcium and iron.
  • It is rich in protein, dietary fiber, monounsaturated fats, etc.
  • It is free of cholesterol.
  • Sesame seeds are an excellent source of the amino acid methionine, which balances the proteins in the chickpeas.
Even vegetarians can enjoy hummus. When eaten with bread, it serves as a complete protein.

According to the USDA Nutrient Data, one cup or approximately 246 g of commercial hummus contains:

Protein19.43 g
Carbohydrates35.15 g
Cholesterol0 mg
Sodium932 mg
Saturated fat3.53 g
Polyunsaturated fat8.88 g
Monounsaturated fat9.93 g
Dietary Fibers14.8 g

Hummus Food Pairing

Hummus is enjoyed as an appetizer and dip as well. It is scooped with pita bread. It is applied to bread slices while making sandwiches. A pita bread is a very healthy bread that has a kind of pocket in between for filling meat and vegetables. Use whole wheat pita bread with your hummus dip to get maximum nutrition.

Hummus is present in a 'meze' or it accompanies falafel, grilled chicken, fish or eggplant. It is decorated with chopped tomato, cucumber, cilantro, caramelized onions, mint leaves, cumin, olive oil, hard-boiled eggs, paprika, parsley, sumac, sautéed mushrooms, olives, whole chickpeas and pickles. It is also served with tortilla, fries or crackers. As explained above, it usually contains a paste made from cooked and crushed fava beans.

Hummus masubha / mashawsha is made from hummus paste, warm chickpeas and tahini. In some parts of Palestine and Jordan, hummus with yogurt and chickpeas is very popular. Yogurt occupies the place of tahini and butter occupies the place of olive oil. Hummus has long been a staple food and a common part of everyday meals in the middle-east region.

Dips created by using mayonnaise and cream contain more calories than traditional hummus. Homemade hummus recipes have considerably less calories than store-brought versions. If you make it at home, you can add ingredients that you like and the best thing is that you can be sure about the quality of ingredients that you put in it. I hope the above article helps you decide the portion of hummus in your daily diet.