Is Hummus Keto-Friendly?

Is Hummus Keto-Friendly?

Incredibly creamy, light, and fluffy, hummus is a delicious dip or spread made from a combination of chickpeas, lemon, tahini, and a whole lot of spices. Its nutty and tangy taste plus luscious texture make it hard to resist. 

But is hummus allowed in the ketogenic lifestyle? If not, are there other alternatives you can opt for?

Nutritional Profile of Hummus

Many people will agree that hummus is one of the best stuff in the world! 

This spread is made from smashed chickpeas, blended with tahini, a splash of olive oil and lemon juice, garlic, and sprinkles of salt. 

The nutritional profile of hummus varies per brand. The ingredients are also a factor to consider. 

A store-bought hummus typically has 166 calories, 10 grams of fat, 14 grams of carbs, 6 grams fiber, and 8 grams of protein per 100 grams, according to the US Department of Agriculture. 

A cup of it (which is about 246 grams) has a whopping 409 calories, 24 grams of fat, 35 grams of carbs, 15 grams of fiber, and a big 19 grams of protein. 

A homemade hummus may have different nutritional makeup, but this depends on the kind of beans used and the other ingredients added. 

As per the USDA, a 100-gram serving of home-prepared hummus yields 177 calories, 9 grams of fat, 20 grams of carbs, and 4.9 grams of protein. 

Meanwhile, a cup of homemade hummus has a hulking 436 calories, 21 grams of fat, 49 grams of carbs, and 12 grams of protein?

Is hummus healthy? Heck yeah. It's loaded with vitamin C and B6, calcium, iron, manganese, and a whole lot more essential vitamins and minerals. 

Is Hummus Keto-Friendly?


So, is hummus allowed in the keto world? We hate to break it, but no. Hummus is not keto-approved. 

The ketogenic diet is a low-carb, high-fat diet. Basically, what this means is that you must avoid or at least cut down your carb intake and enjoy anything high in fat and has a healthy dose of protein. 

Hummus, on the other hand, is not a low carb food and isn't suitable for the ketogenic diet. 

It's easy to overdo a delicious dip like hummus. You may be tempted to dip your food in it without realizing you might be eating more than you should. 

Remember, a cup of hummus yields about 50 grams of carbs. And eating that much carbs may kick you out of ketosis!

Hummus Alternative

The good news is that you never have to avoid hummus in your entire keto journey. There are a lot of keto-friendly hummus recipes out there to save your day. 

Instead of using chickpeas (which is high in carb) or other beans, you may use the low-carb cauliflower instead. 

The cauliflower hummus makes for a perfect snack or a side dish to go with your meal. 

Check out the recipe here

Did you know that you can also make hummus out of avocados? That's right.

To see the full recipe, check this out. Or, if that's not a viable option, you can try the almond hummus instead. 

Some reject hummus alternatives because they "don't taste the same." We get it. The traditional hummus is just hard to beat. 

You can still enjoy the traditional hummus, but you need to cut your portion. This requires a lot of self-control and self-discipline. Control your urges to consume a lot of hummus, albeit tempting. 

Final Takeaway

Hummus is not keto-friendly. It's high in carb, so hummus avoid it (pun intended). OR, you can use the other hummus substitutes instead.

Make sure to try out the alternatives stated above so you don't get kicked out of ketosis!

About the Author

Ryan is a personal trainer, athlete, health enthusiast, and entrepreneur. He is researching and expanding his knowledge about the ketogenic diet. He spends most of his time writing content about his new learnings of the ketogenic diet and shares it on Ketogenic Supplement Reviews. You can find me on: Facebook, Twitter and Pinterest.