LogmaShop bought and restaurant hummus is about 230 kcal per 100 g. A tablespoon of olive oil on top adds about 120 kcal, and each pitta about 150.
Approximate values for a 150 g plate of hummus, no olive oil drizzle or bread.
Hummus calories by portion
Hummus is easy to eat in very different amounts. A snack dip and a mezze plate can be five times apart, so the portion matters more than the brand.
| Portion | Approx. amount | Calories |
|---|---|---|
| 2 tablespoons | 30 g | ~70 kcal |
| Snack pot | 60 g | ~140 kcal |
| Hummus | 100 g | ~230 kcal |
| Restaurant plate | 150 g | ~345 kcal |
| Large sharing plate | 250 g | ~575 kcal |
| Homemade, light on tahini | 100 g | ~180 kcal |
Built from about 230 kcal per 100 g for shop bought and restaurant hummus, in line with USDA data for commercial hummus and labels like Sabra (70 kcal per 2 tablespoons). Homemade recipes with less tahini and oil sit nearer 180 kcal per 100 g.
Why hummus calories vary so much
- The tahini: sesame paste is the main source of fat. Rich, creamy restaurant hummus usually has more of it than a light homemade one.
- The olive oil: most plates arrive with a pool of oil on top. One tablespoon is about 120 kcal, and some places pour two.
- The portion: two tablespoons from a tub and a full mezze plate are both just "hummus".
- The bread: a pitta is about 150 kcal, and a basket of warm bread disappears fast.
This is where photo calorie apps struggle: a plate of hummus looks the same with half a tablespoon of oil or two, and the bread is often off camera. Saying "plate of hummus, lots of olive oil, two pittas" gives the estimate something real to work with.
“Plate of hummus with olive oil on top and two pittas.”
Example: Logma splits this into the hummus, the olive oil and 2 pittas, and logs about 765 kcal with macros. No searching, no weighing.
Hummus meal calories
| Meal | Approx. calories |
|---|---|
| Snack pot (60 g) with carrot sticks (80 g) | ~170 kcal |
| Restaurant plate (150 g) with 1 tbsp olive oil | ~465 kcal |
| Restaurant plate with 1 tbsp olive oil and 2 pittas | ~765 kcal |
| Large sharing plate (250 g), 1 tbsp olive oil and 3 pittas | ~1,145 kcal |
The bread and the oil add up quickly. A plate of hummus with two pittas has more calories from the extras than from the hummus itself.
Can you eat hummus on a diet
Yes. Hummus is made from chickpeas, tahini, lemon and garlic, and a 150 g plate brings about 11 g of protein and 8 g of fiber, which help keep you full. The catch is that it is calorie dense, so the portion is what counts.
- Measure a couple of tablespoons into a bowl instead of eating from the tub
- Ask for the olive oil on the side, or go light on it
- Dip vegetables instead of a second pitta
- Log it honestly. If your weekly calorie deficit holds, hummus fits fine
4 ways to eat lighter hummus
- Veg instead of bread: cucumber, carrot and pepper sticks are about 30 kcal for a big handful, compared with about 150 for a pitta.
- Skip the oil pool: a plate without the olive oil drizzle saves about 120 kcal.
- Make it at home: less tahini, more lemon and a splash of the chickpea water keeps it creamy at around 180 kcal per 100 g.
- Use it as a spread: a tablespoon of hummus in a sandwich instead of mayo or butter cuts calories and adds a bit of protein.
FAQ
How many calories are in hummus?
Shop bought and restaurant hummus is about 230 calories per 100 g. A restaurant plate of about 150 g is around 345 calories before olive oil and bread.
How many calories are in a tablespoon of hummus?
About 35 calories per tablespoon (15 g), or about 70 for the usual 2 tablespoon serving on a supermarket label.
How many calories are in hummus and pitta?
A 150 g plate of hummus with two pittas is about 645 calories. With a tablespoon of olive oil on top it is about 765.
Is hummus high in protein?
It has some, about 7 to 8 g per 100 g, but more of its calories come from fat. It is a good side for protein, not a main source.
Is hummus ok when losing weight?
Yes, if you watch the portion. Stick to a few tablespoons, go easy on the olive oil and dip vegetables instead of extra bread.
Sources: USDA FoodData Central (hummus, commercial) · USDA FoodData Central (hummus, home prepared) · FatSecret (Sabra classic hummus) · Sainsbury's (white pitta nutrition). Values are approximate and vary by recipe, portion and brand. Not medical advice.
