KETO VERDICTMODERATE
Hummus can fit in moderation. At ~9.5g net carbs per 100g, keep servings small—about 1–2 tbsp (15–30g) for ~1.5–3g net carbs—paired with very low-carb veggies.
Is Hummus Keto?
Other
Hummus can fit in moderation. At ~9.5g net carbs per 100g, keep servings small—about 1–2 tbsp (15–30g) for ~1.5–3g net carbs—paired with very low-carb veggies.
- Net carbs (100g)9.5g
- Protein (100g)3.3g
- Fat (100g)8g
- Keto verdictEnjoy in moderation
NUTRITION FACTS
Per 100g (raw)
Net Carbs
9.5g
Total Carbs
11.5g
Fiber
2g
Protein
3.3g
Fat
8g
Calories
100
Source: USDA FoodData Central
HOW TO ENJOY IT ON KETO
- Moderate carbs: ~9.5g/100g means measured portions only
- Dense flavor: a little goes a long way as a condiment
- Best with low-carb dippers (celery, cucumber) instead of crackers
- DIY versions let you control oils and avoid added sugars
- Protein + fat from chickpeas and tahini improve satiety
- Works as a thin smear to add creaminess without many carbs
HEALTH BENEFITS
- Provides plant protein from chickpeas and tahini
- Source of fiber to support digestion and fullness
- Sesame (tahini) contributes minerals like calcium and iron
- Olive oil–based recipes add heart-healthy monounsaturated fats
- Contains folate and B6 for metabolic support
- Garlic and lemon add antioxidants and polyphenols
PREPARATION SUGGESTIONS
MEASURED DIP
Use 1–2 tbsp with low-carb vegetables like celery and cucumber; log the carbs.
ULTRA-LIGHT SPREAD
Thin 1 tbsp hummus with olive-oil and lemon to stretch flavor across a salad or wrap (lettuce leaves).
PROTEIN BOOST
Whisk hummus with a spoon of greek-yogurt-full-fat for extra protein and fewer net carbs per bite.