Hummus, commercial
Goes well with raw vegetables. Homemade hummus with less oil is lighter.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Hummus, commercial for gym-goers
Per 100 g, hummus, commercial provides 166 kcal, 7.9 g protein, 14.3 g carbohydrate (6 g fiber, 0.3 g sugars) and 9.6 g fat (1.4 g saturated). Most of what it brings is fat. Add a protein source to turn it into a balanced meal.
A typical serving (2 tbsp, about 30 g) comes to roughly 50 kcal and 2.4 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Hummus, commercial
Commercial hummus is cooked chickpeas blended with tahini (sesame paste), oil, lemon and garlic. The tahini and oil make it richer in fat than plain chickpeas, but you still get fiber and plant protein in a spreadable form.
In a gym diet
A 2-tablespoon portion (30 g) gives about 50 kcal with modest amounts of protein, carbs and fat. It adds flavor and fiber to wraps, bowls and vegetable snacks, and its low glycemic index suits steady energy. There isn't enough protein to make it a main source, so pair it with chicken, eggs or tofu. On a cut, measure it; dips disappear fast.
Preparation and cooking
Store-bought is ready to go. Make your own and you can use less oil and more lemon or yogurt for a lighter dip. Spread it in sandwiches instead of mayonnaise or butter to cut saturated fat.
Buying and storage
Fat and sodium per 100 g vary, because some brands use far more oil than others, and flavored versions may add extra ingredients. Keep it refrigerated and finish it within the time stated after opening, usually around a week.
Things to watch
It contains sesame, a major allergen, and chickpeas can cause gas if you're sensitive to FODMAPs. Sodium is moderate but adds up with large portions.
Meal ideas
- Lunch wrap: wholegrain tortilla, grilled chicken, hummus, spinach and roasted peppers.
- Snack plate: hummus with cucumber, cherry tomatoes and a boiled egg.
- Grain bowl: quinoa, falafel, hummus, tabbouleh and a squeeze of lemon.
Nutrient highlights
Good source (10–19% DV per 100 g): Magnesium (17%), Zinc (16%), and Iron (13%).
How it ranks among 14 Snacks & Other
| Protein per 100 kcal | 4.8 g | #4 of 14 |
| Protein per 100 g | 7.9 g | #7 of 14 |
| Fiber per 100 g | 6 g | #5 of 14 |
| Lowest calories per 100 g | 166 kcal | #4 of 14 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Chocolate milk, low-fat 1%
62 kcal · P 3.5 · C 10.4 · F 1
→Coconut water
19 kcal · P 0.7 · C 3.7 · F 0.2
→Popcorn, air-popped (plain)
387 kcal · P 12.9 · C 77.8 · F 4.5
→Granola (oats, nuts, honey)
489 kcal · P 13.7 · C 53.9 · F 24.3
→Pretzels, hard, salted
380 kcal · P 10.3 · C 79.8 · F 2.9
→Rice cakes, brown rice, plain (unsalted)
387 kcal · P 8.2 · C 81.5 · F 2.8
Compare Hummus, commercial with Chocolate milk, low-fat 1% →
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in hummus, commercial?
Hummus, commercial has about 166 kcal per 100 g, or roughly 50 kcal per 2 tbsp (30 g).
How much protein is in hummus, commercial?
About 7.9 g of protein per 100 g and 2.4 g per 2 tbsp. That works out to 4.8 g per 100 kcal, so it's not primarily a protein source.
Is hummus, commercial good for cutting or bulking?
It works in either phase. What matters is how it fits into your total calories and protein for the day.
Is hummus high in protein?
Not really. The chickpeas and tahini supply some plant protein, but a normal portion has only a few grams. Think of it as a fiber-rich dip, not a main protein source.
Is homemade hummus lighter than store-bought?
It can be, since you control the oil and tahini. A splash of chickpea cooking liquid or some Greek yogurt in place of extra oil keeps it creamy with fewer calories.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.