Can You Take in Hummus on the Keto Diet plan?

There is no much easier (or tastier) appetizer than hummus and pita chips.

What’s a lot more, hummus is hugely regarded as a wholesome snack, particularly as opposed with other dips and spreads, which are inclined to be large in body fat and calories.

Nevertheless, you might be curious if you can take in hummus on the minimal carb, higher extra fat keto food plan.

Hummus is ordinarily produced from just four elements — chickpeas, olive oil, tahini, and lemon juice. Of these 4, the only component of issue for keto dieters is the chickpeas.

Whilst most people on keto intention to maintain their everyday total carb ingestion beneath 50 grams (or web carb intake — which is full carbs minus fiber — beneath 25 grams), 1/2 cup (90 grams) of cooked chickpeas packs 20 grams of complete carbs and 13 grams of net carbs (1).

This short article points out no matter whether hummus is keto-friendly and lists a number of choices.

A 2-tablespoon (30-gram) serving of plain hummus has (2):

  • Energy: 78
  • Protein: 2 grams
  • Excess fat: 5 grams
  • Whole carbs: 6 grams
  • Fiber: 2 grams
  • Net carbs: 4 grams

This serving measurement of hummus is about the measurement of a golf ball, so it may be a lesser sum than you’d normally provide by yourself in 1 sitting down.

Even this little volume packs 4 grams of internet carbs.

Most flavors, these kinds of as roasted garlic or pink pepper, won’t considerably transform the carb count or volume of other vitamins.


A 2-tablespoon (30-gram) serving of hummus delivers 6 grams of complete carbs and 4 grams of internet carbs.

Hummus can absolutely be element of your keto diet plan, but just just one or two servings can speedily expend a considerable part of your day by day carb allotment.

If you do consume hummus, you’ll want to restrict oneself to a small volume — most likely just 2–4 tablespoons (30–60 grams), which provide 4–8 grams of internet carbs.

Furthermore, it is finest to very carefully system the other foods that you consume to ensure that your carb rely stays minimal more than enough to stay in ketosis, which is the metabolic point out of burning fats for fuel rather than carbs (3).

Also, keep in mind to thoroughly evaluate your serving, as it’s effortless to overestimate how considerably 2–4 tablespoons (30–60 grams) actually is.

Moreover, you will want to keep away from dessert hummus, which typically is chocolate-flavored and contains additional sugar (4).

Utilizing it as a dip vs. a garnish

If you use hummus as a dip, you will want to cautiously look at what you dip into your hummus.

Most crackers are as well high in carbs for the keto diet program, as is pita bread — except you precisely search for out keto-helpful variations. Even the carbs in carrots insert up speedily (5, 6, 7).

Rather, celery, uncooked broccoli, and uncooked cauliflower are great dipping choices.

If you’re anxious about going overboard with dip, try out applying hummus as a garnish. Include it to salad or soup for a flavorful, creamy twist, or use it as a reduced calorie swap for mayonnaise when earning reduced carb sandwiches or wraps.

Dealing with hummus like a garnish somewhat than a dip tends to make it a lot easier to manage your part measurement.


Hummus operates in compact amounts on the keto food plan, but you might want to use it as a garnish relatively than a dip. Which is because its net carbs insert up rapidly.

Though a compact serving or two of hummus might be high-quality to have often on the keto food plan, you may perhaps want an choice that’s decreased in carbs, especially if you are craving a dip. Right here are a couple of solutions:

  • Baba ganoush. Baba ganoush is a Mediterranean unfold and dip designed from eggplant relatively than chickpeas, even though the other substances are identical. This baba ganoush recipe includes about 3 grams of web carbs for each 3-tablespoon (45-gram) serving.
  • Paté. Paté is a clean spread built from cooked hen, beef, or duck liver. It is significant in fat and commonly only consists of trace quantities of carbs (although it is expensive to purchase and time-consuming to make). A 2-tablespoon (30-gram) serving of this chicken liver pate recipe doesn’t consist of any carbs.
  • Black soybean hummus. You can also make your very own hummus from black soybeans, which are particularly high in fiber, to retain the web carb rely on the decreased aspect. This black soybean hummus contains 2 grams of net carbs per 3-tablespoon (30-gram) serving.


Spreads and dips like baba ganoush, liver pate, and black soybean hummus are a lot lower in carbs than hummus and may be a better fit for the keto diet.

Whilst hummus is appropriate for the keto diet, you will want to restrict yourself to a tiny quantity. Look at making use of it as a garnish alternatively than as a dip, and stay clear of dessert flavors.

You may also want to think about other low carb dips and spreads, these kinds of as baba ganoush, pate, or black soybean hummus.

Ultimately, try to remember to decide on keto-pleasant crackers, pita breads, or veggies for dipping.

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