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Guacamole vs hummus

By our estimate, guacamole is more filling per calorie than hummus: 5 versus 2 out of 5. Hummus provides more protein per calorie: 3.3 g per 100 kcal, versus 1.3 g for guacamole.

Two dips.

Prepared by
Last updated
Sources
2 primary
Data
USDA FDC 2709307 and 174289

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Key differences

  • Hummus provides more protein per calorie: 3.3 g per 100 kcal, versus 1.3 g for guacamole.
  • Guacamole has fewer calories: 155 kcal per 100 g, versus 237 for hummus, so the same calories come with more grams of food.
  • Guacamole has more fiber: 6.5 g per 100 g, versus 5.5 g for hummus.

Comparison per 100 g and per serving

Values per 100 g (3.5 oz) and per typical serving. USDA descriptions: Guacamole; Hummus, commercial.
NutrientGuacamoleserving: 60 g (2 oz)Hummusserving: 50 g (2 oz)Difference
Calories155 kcal per 100 g (3.5 oz)93 kcal per serving237 kcal per 100 g (3.5 oz)119 kcal per serving+82 kcal per 100 g (3.5 oz)+26 kcal per serving
Protein2 g per 100 g (3.5 oz)1.2 g per serving7.8 g per 100 g (3.5 oz)3.9 g per serving+5.8 g per 100 g (3.5 oz)+2.7 g per serving
Carbohydrates8.5 g per 100 g (3.5 oz)5.1 g per serving15 g per 100 g (3.5 oz)7.5 g per serving+6.6 g per 100 g (3.5 oz)+2.4 g per serving
of which sugars0.7 g per 100 g (3.5 oz)0.4 g per serving0.6 g per 100 g (3.5 oz)0.3 g per serving−0.1 g per 100 g (3.5 oz)−0.1 g per serving
Fiber6.5 g per 100 g (3.5 oz)3.9 g per serving5.5 g per 100 g (3.5 oz)2.8 g per serving−1 g per 100 g (3.5 oz)−1.1 g per serving
Fat14.2 g per 100 g (3.5 oz)8.5 g per serving17.8 g per 100 g (3.5 oz)8.9 g per serving+3.6 g per 100 g (3.5 oz)+0.4 g per serving
of which saturated2.1 g per 100 g (3.5 oz)1.2 g per serving2.6 g per 100 g (3.5 oz)1.3 g per serving+0.5 g per 100 g (3.5 oz)0 g per serving
Water73 g per 100 g (3.5 oz)43.8 g per serving57.4 g per 100 g (3.5 oz)28.7 g per serving−15.6 g per 100 g (3.5 oz)−15.1 g per serving
Protein per 100 kcal1.3 g3.3 g+2 g
Estimated satiety (1 to 5)5 / 52 / 5−3

In bold, the value more favorable to satiety when the gap is clear. Difference: Hummus minus Guacamole. Source: USDA FDC 2709307 and 174289.

Per typical serving

With typical servings, 60 g (2 oz) of guacamole has about 93 kcal and 1.2 g of protein, and 50 g (2 oz) of hummus about 119 kcal and 3.9 g.

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

By our estimate, guacamole is more filling per calorie than hummus: 5 versus 2 out of 5.

  • Guacamole: Calculation: 1 (base) + 1 (low energy density: 155 kcal/100 g) + 0 (protein: 1.3 g/100 kcal) + 2 (fiber: 4.2 g/100 kcal) + 1 (solid food with 73.0 g of water) = 5.
  • Hummus: Moderate energy density; moderate fiber per calorie.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

When to choose each one

Guacamole

  • If you want to eat more grams for the same calories: 155 kcal per 100 g.
  • If you want to add fiber: 6.5 g per 100 g.
  • If you prefer a lighter typical serving: about 93 kcal in 60 g (2 oz).
  • If gas or bloating bothers you: it does not carry our “May cause bloating” tag, which hummus does.

Hummus

  • If you want more protein per calorie: 3.3 g per 100 kcal.

On a GLP-1 medication

Guacamole. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water. “Nutritious in small servings”: a lot of nutrition in a small volume, which is practical when you eat little.

Hummus. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water. “Nutritious in small servings”: a lot of nutrition in a small volume, which is practical when you eat little. “May cause bloating”: it can cause gas or bloating in some people, and on a GLP-1 medication that feeling can be more noticeable.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

  • Guacamole: every nutrient, frequently asked questions, and similar foods.
  • Hummus: every nutrient, frequently asked questions, and similar foods.

Other comparisons

See all comparisons

Sources

Sources for the data on this page, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central (FNDDS 2021-2023): Guacamole, NFS (FDC ID 2709307).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Hummus, commercial (FDC ID 174289).accessed .