Hummus: Nutrition, Calories, Ingredients and Safety Facts

Hummus is a smooth dip made from cooked chickpeas blended with tahini (sesame paste), lemon juice, garlic, salt and usually oil. In USDA data, two tablespoons of store-bought hummus have about 71 calories, 1.7 grams of fiber and 2.3 grams of protein, with mostly unsaturated fat. This guide covers hummus nutrition for commercial and homemade versions, the hummus ingredients that change the numbers, whether hummus is healthy, and the major-allergen and recall facts worth knowing.

Peptide Labs does not sell hummus or any hummus product. This article is general nutrition information, not medical advice.

What is hummus? Ingredients and styles

Hummus is eaten as a dip or spread with bread or vegetables. The core hummus ingredients are simple: chickpeas, tahini, lemon juice, garlic and salt, often finished with oil. Store-bought tubs add flavors such as roasted red pepper or garlic, and some brands make “hummus” from other beans, edamame or even dessert flavors, which can change the nutrition a lot.

For the ingredients on their own, see our chickpeas guide, the tahini guide and the olive oil guide.

Hummus nutrition and calories

USDA SR Legacy has two entries: commercial hummus and a home-prepared recipe. The table shows a 2-tablespoon portion (30 g, two of USDA’s 1-tablespoon portions), with FDA Daily Values.

Hummus calories come mostly from fat, and the gap between the two entries mainly reflects how much tahini and oil each recipe uses: USDA lists 17.8 grams of fat per 100 g for the commercial entry and 8.6 grams for the homemade recipe. Of the commercial entry’s fat, USDA lists about 2.6 grams per 100 g as saturated, with the rest mostly unsaturated. Real products vary widely, so the Nutrition Facts label on your tub is the number that counts.

Is hummus healthy?

Hummus has a solid nutrition profile for a dip. In USDA data it brings fiber and plant protein from chickpeas, minerals such as manganese and copper, and fat that is mostly unsaturated, with modest sodium. Our high-fiber foods guide puts those numbers in context.

A few caveats keep the picture honest:

• Portion: the label serving is usually 2 tablespoons, and it is easy to eat several servings straight from the tub. Calories and sodium scale with the amount.
• Dippers: raw vegetables, whole grain pita and chips add very different amounts of fiber, sodium and calories to the same scoop of hummus.
• Brands differ: sodium, oil type and added sugars in flavored or dessert versions vary; compare the %DV on labels.
• Protein: 2.3 grams per serving in USDA data is useful but small. Our high-protein snacks guide covers options with more.

Hummus also fits naturally into Mediterranean-style eating patterns, described in our Mediterranean diet guide. No single dip makes a diet healthy or unhealthy; the overall pattern matters more.

Homemade vs store-bought hummus

Making hummus at home puts you in charge of the salt, the oil and the amount of tahini, which are the three ingredients that move the numbers most. Store-bought tubs win on convenience and a consistent texture. Either way, a few kitchen points help:

• Chickpeas: canned chickpeas are already cooked; rinsing them in a colander washes off some of the salty canning liquid. Dried chickpeas need soaking and full cooking before blending.
• Texture: blending the chickpeas while warm, or adding a splash of cold water or the cooking liquid, gives a smoother dip.
• Salt: add it at the end and taste first, since tahini, canned beans and toppings can already be salty.
• Flavored and dessert tubs: chocolate or sweet versions can list added sugars on the Nutrition Facts label; compare them as you would a dessert spread, not a bean dip.

Classic hummus ingredients contain no wheat, barley or rye, the grains NIDDK names as sources of gluten, but flavored products and shared equipment differ, so people with celiac disease should look for a gluten-free label. Pita bread and many crackers served with hummus are made with wheat.

Hummus and sesame: the allergen facts

Because classic hummus contains tahini, it is a sesame food. Under the FASTER Act, signed April 23, 2021, sesame became the ninth major food allergen in the US, and since January 1, 2023 it must be declared on packaged food labels. FDA notes that some manufacturers changed their recipes after the law took effect, so read the label every time even on a product you have bought before. Our sesame seeds guide covers sesame in more detail. Chickpeas are not one of the nine major allergens, but any food can cause a reaction; for unclear symptoms, see an allergist, and the elimination diet guide explains why testing should be supervised.

Hummus recalls, Listeria and storage

Hummus has been part of FDA-posted Listeria recalls. In July 2019, FDA posted a company announcement from Pita Pal Foods recalling hummus and dip products made between May 30 and June 25, 2019, after Listeria monocytogenes was identified at the plant during an FDA inspection; no illnesses had been reported. The announcement warned that Listeria can cause serious and sometimes fatal infections in young children, frail or elderly people and others with weakened immune systems, and miscarriages and stillbirths in pregnant women. CDC lists pregnant women, newborns, people 65 or older and people with weakened immune systems as the groups at higher risk.

• Keep store-bought hummus refrigerated and follow the use-by date and the “after opening” note on the tub.
• Scoop with a clean spoon instead of double-dipping into the container.
• Check FDA recall notices if you hear of a hummus recall, and discard recalled lots.
• Homemade hummus goes in the refrigerator promptly in a covered container.

Hummus pairs well with crunchy vegetables. If you season them with a soy-based dip instead, our soy sauce guide shows how much more sodium that adds, in USDA data.

Frequently Asked Questions

Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Last reviewed October 2026.

Related guides: Soy Sauce: Sodium, Tamari, Gluten and USDA Nutrition, Chickpeas: USDA Nutrition, Protein, Fiber and Canned vs Dried, Tahini: What It Is, USDA Nutrition, Uses and Safety, Pita Bread: USDA Nutrition, Whole Wheat Pita, Enrichment and Gluten Facts.