Carbs in Hummus: The Quick Answer
Hummus contains 14.3g of net carbs per 100g, calculated by subtracting 7.1g of dietary fiber from 21.4g of total carbohydrates. With 321.0 calories, 7.1g protein, and 28.6g fat per 100g, it is classified as Moderate Carbs for carbohydrate content.
Net carbs — not total carbs — are what matter for keto and low-carb diets. Only net carbs raise blood sugar and affect insulin, which is why tracking them accurately is key to staying in ketosis. Use our Keto Macro Calculator to find your daily net carb limit based on your body and goals.
Is Hummus Keto Friendly?
Hummus has 14.3g net carbs per 100g, which is moderate. It can be included occasionally on keto if portions are controlled and the rest of your day's carbs are kept very low.
Lower-Carb Ways to Eat Hummus
Hummus has a moderate carb count. These tips help you enjoy it while keeping your daily total in check.
| Instead of | Try this | Carb-smart tip |
|---|---|---|
| Hummus (~14g net carbs per 100g from chickpeas) | Avocado dip (mashed avocado + lemon + garlic + salt) | ~2g net carbs per serving — richer, creamier |
| Hummus with pita or chips | Hummus-style baba ganoush (roasted eggplant-based) | ~6g net carbs vs 14g — same creamy dip texture |
| Hummus as a spread in a wrap | Cream cheese or boursin as a spread | ~1g net carbs per tbsp — richer and creamier |
How Net Carbs Are Calculated
Net carbs are calculated by subtracting dietary fiber (and sugar alcohols, if present) from total carbohydrates: Net Carbs = Total Carbs − Fiber. For Hummus: 21.4g − 7.1g = 14.3g net carbs per 100g.
Dietary fiber is subtracted because it passes through the digestive system without being absorbed as glucose. It does not raise blood sugar or trigger an insulin response, making it irrelevant for carb counting on keto and low-carb diets.