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Hummus

Per 100 g (3.5 oz), hummus combines 5.5 g of fiber and 7.8 g of protein with 237 kcal, a moderate energy density.

USDA description: Hummus, commercial

  • High in fiber
  • Nutritious in small servings
  • May cause bloating

Estimated satietyHow it is calculated

Starting point+1
Moderate energy density0
Moderate fiber per calorie+1

Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): this food was not measured.

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Sources
7 primary
Data
USDA FDC 174289

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Nutrition facts

Calories
119 kcal per serving
237 kcal per 100 g (3.5 oz)
Protein
3.9 g per serving
7.8 g per 100 g (3.5 oz)
Carbohydrates
7.5 g per serving
15 g per 100 g (3.5 oz)
of which sugars
0.3 g per serving
0.6 g per 100 g (3.5 oz)
Fiber
2.8 g per serving
5.5 g per 100 g (3.5 oz)
Fat
8.9 g per serving
17.8 g per 100 g (3.5 oz)
of which saturated
1.3 g per serving
2.6 g per 100 g (3.5 oz)
Water
28.7 g per serving
57.4 g per 100 g (3.5 oz)

Source: USDA FoodData Central: Hummus, commercial (FDC ID 174289), accessed September 23, 2026.

A typical 50 g (2 oz) serving provides about 119 kcal, 3.9 g of protein, and 2.8 g of fiber.

The typical serving (50 g (2 oz)) is a common amount used for the math, not a recommendation. Ounces and cups are rounded US equivalents; the values come from the database entry cited in the sources.

What it is and how to eat it

Hummus is a puree of cooked chickpeas with tahini (sesame paste), lemon juice, garlic and often olive oil, typical of the Middle East. In Spain and Latin America it is sold chilled in tubs, sometimes flavored with red pepper, beet or other ingredients, and it is also easy to make at home. This page covers commercial hummus, with 237 kcal, 7.78 g of protein, 5.5 g of fiber and 17.8 g of fat per 100 g according to USDA; fat varies a lot between brands, so check the label.

A 50 g (1.8 oz) serving, about three tablespoons, provides 119 kcal, 3.9 g of protein and 2.8 g of fiber, so it goes with the protein rather than replacing it. The 2025 nutrition advisory on GLP-1 therapy suggests avoiding fatty and high-fiber foods in the first few days of treatment, and the US National Institutes of Health list legumes among the foods that can cause gas; in those days, and after each dose increase, start with one spoonful. With vegetable sticks, as in the hummus with vegetable sticks, it makes a snack, and with chicken, tuna or a hard-boiled egg on the side, a small meal with protein.

What the evidence says

About two thirds of its calories come from fat and only 13% from protein, so it qualifies as a "source of protein" (12%) but not "high protein" (20%), and with 5.5 g of fiber per 100 g it is a "source of fibre" but falls short of the 6 g for "high fibre" (Regulation (EC) No 1924/2006). In single-meal trials, pulses produced 31% more satiety than control meals with the same calories, although they did not reduce how much people ate afterward (Obesity, 2014); that meta-analysis looked at pulses in general, such as beans, peas, chickpeas or lentils, not at commercial hummus on its own. It has 426 mg of sodium per 100 g, about 213 mg per serving, around a tenth of the 2,000 mg a day that WHO recommends not exceeding. The sesame in tahini is one of the 14 allergens the EU requires labels to highlight (Regulation (EU) No 1169/2011).

The sources for this section are listed under "Sources" at the end of the page.

Recipes with this food

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Satiety

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.

What to keep in mind on a GLP-1 medication

High in fiber
It has at least 3 g of fiber per 100 g. Fiber adds bulk and slows digestion, which contributes to fullness, and it helps keep you regular; constipation is a common side effect of GLP-1 medications. It is usually easier to tolerate when you increase it gradually and drink enough water.
Nutritious in small servings
It provides protein, healthy fats, or other nutrients in a small volume. That is practical when you eat little and every bite needs to count.
May cause bloating
Beans and other legumes, cruciferous vegetables, onions, and carbonated drinks cause gas in some people. Because GLP-1 medications slow down stomach emptying, that bloated feeling can be more noticeable. This is an editorial judgment: many people tolerate these foods well in moderate servings.

Frequently asked questions about hummus

How much protein is in about 3 tablespoons of hummus?

About 3 tablespoons of hummus, our reference serving of 50 g (2 oz), has about 3.9 g of protein. 100 g (3.5 oz) of hummus has 7.8 g of protein. That is 3.3 g of protein per 100 kcal.

How many calories does about 3 tablespoons of hummus have?

About 3 tablespoons of hummus, our reference serving of 50 g (2 oz), has about 119 kcal. 100 g (3.5 oz) of hummus has 237 kcal. That is a moderate energy density.

Does hummus have fiber?

About 3 tablespoons of hummus, our reference serving of 50 g (2 oz), has about 2.8 g of fiber. 100 g (3.5 oz) of hummus has 5.5 g of fiber. It carries our “High in fiber” tag.

Is hummus filling?

Not very filling for the calories it provides: our estimated satiety score is 2 out of 5. It is based on: moderate energy density; moderate fiber per calorie. It is an estimate based on its composition, not a measurement in people.

What should I know about hummus on a GLP-1 medication?

Based on our tags, this is what matters about hummus on a GLP-1 medication. “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.

What counts as a normal serving of hummus?

We use 50 g (2 oz) as a typical serving, roughly about 3 tablespoons of hummus. That amount provides about 119 kcal, 3.9 g of protein, and 2.8 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.

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Sources

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

  1. Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Hummus, commercial (FDC ID 174289).accessed .
  2. Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
  3. InstitutionNational Institute of Diabetes and Digestive and Kidney Diseases (NIH).Eating, Diet, & Nutrition for Gas in the Digestive Tract.accessed .
  4. RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EC) No 1924/2006 on nutrition and health claims made on foods (Annex).accessed .
  5. Meta-analysisObesity (Wiley).Li SS, et al. Dietary pulses, satiety and food intake: a systematic review and meta-analysis of acute feeding trials. Obesity (Silver Spring). 2014;22(8):1773-1780. doi:10.1002/oby.20782.accessed .
  6. InstitutionWorld Health Organization.Sodium reduction.accessed .
  7. RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EU) No 1169/2011 on the provision of food information to consumers (Annex II, substances causing allergies or intolerances).accessed .