Calories in Hummus, commercial
237 calories per 100g (100g)
Commercial hummus contains 237 calories per 100g, making it a moderately calorie-dense dip. A typical 2-tablespoon (30g) serving delivers about 71 calories, along with nearly 8g of protein and 5.5g of fiber per 100g — so it's filling despite its small serving size.
Calories by Portion Size
| Portion | Weight | Calories |
|---|---|---|
| 1 tablespoon (tbsp) | 15g | 36 |
| 2 tablespoons (standard serving) | 30g | 71 |
| ¼ cup | 60g | 142 |
| ½ cup | 120g | 284 |
| 1 cup | 240g | 569 |
| Single-serve container (3.5 oz) | 99g | 235 |
Protein
7.78g
13% of calories
Carbs
15g
25% of calories
Fat
17.8g
68% of calories
How does this compare?
Compared to other legume-based dips and spreads, commercial hummus is higher in fat (thanks to tahini and olive oil) than plain mashed chickpeas (~120 cal/100g) but lower in calories than refried beans with added lard (~180 cal/100g). Its fat content is largely unsaturated, consistent with its tahini and oil ingredients.
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- 1.
Stick to the 2-tablespoon standard serving (71 calories) by pre-portioning hummus into a small bowl rather than dipping directly from the container — it's easy to scoop 3–4x the intended serving without noticing.
- 2.
Pair hummus with raw vegetables like cucumber, celery, or bell pepper strips instead of pita chips to keep total snack calories in check — pita chips can add 130+ calories per oz.
- 3.
Check the label on flavored varieties (roasted red pepper, pine nut, etc.) — added oils or toppings can push calories 10–20% higher than the standard commercial formula.
- 4.
Use hummus as a sandwich spread instead of mayonnaise; 2 tablespoons of hummus (~71 cal) replaces mayo (~180 cal for the same amount), saving over 100 calories.
- 5.
If you're tracking macros, remember that hummus's calories come primarily from fat (17.8g/100g), so it counts meaningfully toward daily fat intake even in small portions.
Common Questions About Calories in Hummus, commercial
How many calories are in 2 tablespoons of hummus?
Two tablespoons of commercial hummus (about 30g) contains approximately 71 calories, along with 2.3g protein, 4.5g carbs, and 5.3g fat.
Is hummus high in calories?
At 237 calories per 100g, hummus is moderate in calorie density. Its high fat content from tahini and olive oil drives the calorie count, but the 5.5g of fiber per 100g helps make small portions satisfying.
How many calories are in a whole container of hummus?
A standard single-serve commercial hummus container is typically around 99g (3.5 oz) and contains roughly 235 calories — nearly the full 100g USDA reference amount.
Does hummus have more calories than peanut butter?
Yes, peanut butter has significantly more calories — around 588 calories per 100g compared to hummus at 237 calories per 100g. However, hummus has far less fat and sugar per serving than peanut butter.