Can I eat hummus in the Keto diet?

There is no better snack than hummus and pita chips.

In addition, hummus is highly regarded as a nutritious snack, especially compared to other dips and spreads, which are usually high in fat and calories.

However, you may be curious if you can eat hummus with a low-carb, high-fat ketogenic diet.

Hummus is usually made with just four ingredients: chickpeas, olive oil, tahini and lemon juice. Of these four, the only ingredient of concern for dieters is chickpeas.

While most people with keto aim to keep their total daily carbohydrate intake below 50 grams (or their net carbohydrate intake, which is the total carbohydrate less fiber, below 25 grams), 1/2 cup (90 grams) cooked chickpeas total 20 grams. carbohydrates and 13 grams of net carbohydrates.

A serving of 2 tablespoons (30 grams) of normal hummus contains:

  • Calories: 78
  • Protein: 2 grams
  • Fat: 5 grams
  • Total carbohydrates: 6 grams
  • Fiber: 2 grams
  • Net Carbohydrates: 4 grams

This portion size of hummus is about the size of a golf ball, so it may be a smaller amount than you would normally use in one go.

Even this small amount includes 4 grams of clean carbs.

Most flavors, such as roasted garlic or red pepper, will not significantly change the carbohydrate count or the amount of other nutrients.


A 2 tablespoon (30 grams) serving of hummus provides 6 grams of total carbohydrates and 4 grams of net carbohydrates.

Sure, hummus can be part of your keto diet, but only one or two servings can quickly spend a significant portion of your daily carb allocation.

If you eat hummus, you will want to limit yourself to a small amount, maybe just 2-4 tablespoons (30-60 grams), which provide 4-8 grams of clean carbs.

Also, it’s best to carefully plan the rest of the food you eat to make sure your carb count stays low enough to stay in ketosis, which is the metabolic state of burning fat as fuel instead. of carbohydrates.

Also, remember to carefully measure your serving, as it is easy to overestimate how much 2-4 tablespoons (30-60 grams) are really.

Also, you want to avoid dessert hummus, which usually tastes like chocolate and contains added sugar.

Use it as a bath and as a garnish

If you use hummus as a sauce, you will want to consider carefully what you put in your hummus.

Most cookies are too high in carbohydrates for the keto diet, as is pita bread, unless you are specifically looking for keto-compatible versions. Even carrot carbohydrates build up quickly.

On the other hand, celery, raw broccoli and raw cauliflower are good options for submersion.

If you’re worried about going overboard with the sauce, try using hummus as a garnish. Add it to your salad or soup for a creamy, tasty touch, or use it as a low-calorie exchange for mayonnaise when making low-carb sandwiches or wraps.

Treating hummus as a garnish instead of a bath makes it easier to manage portion size.


Hummus works in small amounts in the keto diet, but you may want to use it as a garnish instead of a bath. This is because your clean carbs build up quickly.

While a small serving or two of hummus may be good from time to time on the keto diet, you may want an alternative that is lower in carbs, especially if you feel like a bath. Here are some options:

  • Baba ganoush. Baba ganoush is a Mediterranean sauce and sauce made from eggplant instead of chickpeas, although the other ingredients are similar. This baba ganoush recipe contains about 3 grams of net carbs per 3 tablespoon (45 grams) serving.
  • I suffered. Pâté is a soft pasta made with chicken liver, veal or cooked duck. It is high in fat and usually contains only traces of carbohydrates (although it is expensive to buy and time consuming). A 2 tablespoon (30 grams) serving of this chicken liver pate recipe does not contain carbohydrates.
  • Black soy hummus. You can also make your own hummus from black soybeans, which are very high in fiber, to keep your carbohydrate count at the bottom. This black soy hummus contains 2 grams of clean carbs per 3 tablespoon (30 grams) serving.


Spreads and sauces such as baba ganoush, liver pâté and black soy hummus are much lower in carbohydrates than hummus and may be more suitable for the keto diet.

Although hummus is suitable for the keto diet, you will want to limit yourself to a small amount. Consider using it as a side dish instead of as a sauce and avoid dessert flavors.

You may also want to consider other low-carbohydrate sauces and spreads, such as baba ganoush, pâté, or black soy hummus.

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