Carbs in Hummus – Quick Facts and Low‑Carb Tips

If you love hummus but worry about carbs, you’re not alone. This creamy dip is made from chickpeas, tahini, olive oil, lemon, and garlic – all tasty, but each ingredient adds a bit of carbs. Knowing the numbers helps you fit hummus into a balanced meal without surprise spikes.

How Many Carbs Are in a Typical Serving?

A standard serving is about two tablespoons (30 g). In that small scoop you’ll find roughly 4–5 g of total carbs, with 2 g coming from fiber. That means the net carbs—what actually affects blood sugar—are around 2–3 g. If you go for a bigger portion, say a quarter‑cup, the carbs double to about 8–10 g total.

Store‑bought hummus often adds extra oil or sugar for flavor, pushing the carb count a bit higher. Check the label: a brand with 6 g carbs per two‑tablespoon serving is still fine, but one with 10 g might need a smaller dollop.

Ways to Lower the Carb Count

Swap part of the chickpeas for cauliflower. Roast cauliflower florets, blend them with the usual hummus ingredients, and you cut carbs by half while keeping the dip creamy. Another trick is to use less tahini—its nutty taste is strong, so a smaller amount still works.

Adding fresh herbs like parsley or cilantro boosts flavor without carbs. A squeeze of extra lemon juice also brightens the taste, letting you use less oil. If you like spice, throw in a pinch of smoked paprika or a dash of hot sauce; both are carb‑free.

Portion control is a simple win. Pair a modest scoop with raw veggies—celery, cucumber, or bell pepper strips—rather than chips. The veggies add crunch and fiber, keeping you fuller longer without adding carbs.

For a make‑ahead option, blend a batch with water or low‑fat Greek yogurt instead of extra oil. The dip stays smooth, and the yogurt adds protein while keeping carbs low.

Bottom line: regular hummus isn’t a carb monster. A typical serving adds just a few carbs, and with a few swaps you can drop that number even more. Use the facts above to enjoy hummus as a snack or side without worrying about a carb overload.