Is Hummus keto?
Keto in moderation 2.5 g net carbs per two tablespoons (30 g) — 13% of a 20 g keto day.
Short answer: In moderation. Two tablespoons (30 g) of hummus: 2.5 g net carbs — 13% of a strict 20 g keto day — with 2.9 g fat and 2.4 g protein.
Log hummus in KetoraFree. Weigh it once and Ketora remembers your portion.
Two tablespoons of hummus fit, but most people eat far more with pita. Pair a measured spoon with vegetables instead.
How hummus fits a keto carb budget
On a 20 g day you could eat about 8 servings before reaching the limit — in practice hummus will never be what pushes you over.
Worked example. 30 g of hummus = 4.3 g total carbs − 1.8 g fibre = 2.5 g net carbs, 2.9 g fat, 2.4 g protein and 50 kcal.
Portion is everything here. Weigh it the first few times, and use the keto macro calculator to see how much room your own carb budget leaves.
Nutrition facts
| Nutrient | Per 100 g | Per two tablespoons (30 g) |
|---|---|---|
| Calories | 166 kcal | 50 kcal |
| Fat | 9.6 g | 2.9 g |
| Protein | 7.9 g | 2.4 g |
| Total carbohydrate | 14.3 g | 4.3 g |
| Fibre | 6 g | 1.8 g |
| Net carbs | 8.3 g | 2.5 g |
Where the energy comes from:
How to eat hummus on keto
- Guacamole is the lower-carb dip.
Lower-carb swaps
| Swap | Net carbs / serving | Saves |
|---|---|---|
| Avocado (half a medium avocado) | 1.3 g | 1.2 g |
Compared with other extras
Hummus ranks #5 of 9 extras in our database by net carbs per 100 g (lowest first). The in-between foods people ask about most.
| Food | Net carbs / 100 g | Per serving |
|---|---|---|
| Pork rinds | 0 g | 0 g |
| Coffee (black) | 0 g | 0 g |
| Almond milk (unsweetened) | 0.3 g | 0.7 g |
| Mayonnaise | 0.6 g | 0.1 g |
| Dark chocolate (70–85%) | 35 g | 7 g |
| Popcorn (air-popped) | 63.3 g | 15.2 g |
See all extras ranked by net carbs →
Frequently asked questions
How many net carbs are in hummus?
Hummus has about 8.3 g of net carbs per 100 g (14.3 g total carbohydrate minus 6 g fibre), and about 2.5 g per two tablespoons (30 g).
Can you eat hummus on keto?
In measured portions. One two tablespoons uses about 13% of a 20 g day, so plan the rest of the day around it.
Values are per 100 g of the raw or stated food, rounded, from USDA FoodData Central. Brands and varieties differ — check the label for packaged products.