I have noticed many searches on the question, “Is hummus low carb?”, so I wanted to write a post to address this. How you define hummus depends entirely on how you eat it. Hummus is not meant to be eaten alone like a sauce, but rather as a dip or spread to be enjoyed with another food. For that reason, even though hummus may seem to have a high carb count, it is actually low carb when taken in context.
My taco flavored hummus recipe has 44 grams of carbs per cup. You may look at that and think there’s no way we could say hummus is low carb, but have you ever sat down and tried to eat a whole cup of hummus? Talk about a bellyache! Also, it is important to consider that in that same cup of hummus, you are getting 20 grams of protein and 17 grams of fiber. Not many low carb snacks can boast such impressive numbers.
What Is Hummus Made From?
Hummus is literally translated as “chickpeas,” which is the legume used to make it in its place of origin, the Middle East. You can use any bean and even lentils to make different variations of hummus. We typically make ours out of black or navy beans – the options are endless. In addition to beans, which traditionally have a bad rap for being high carb (all about serving size!), you create a unique hummus based on the spices and oils used. For example, in our taco hummus, we use navy beans, taco seasoning, olive oil, apple cider vinegar and lemon juice.
So, How Is Hummus Low Carb?
A recommended serving size is about one-quarter of a cup, served as a dip with crackers, carrots or celery. You can dip whatever sounds good – hummus is very versatile. One-quarter cup serving of hummus is low carb, at just 11 grams of carbs. Pair that with a fiber-packed healthy vegetable like carrots or celery, and you have a low carb snack that even super low carb dieters can enjoy.
My favorite way to eat hummus is not entirely low carb, but still falls below the suggested 20 carb serving size for low carb snacks. I like to take a handful of Mission tortilla chips and liberally dip them in my hummus. I will even eat that for lunch sometimes, and be all the happier for it.
Here are some low carb hummus snack ideas, each using 1/4 cup (11 grams of carbs) of hummus:
- Hummus with 8 Garden of Eatin’ Blue Corn Tortilla chips: 27 carbs
- Hummus with 2 large organic carrots: 25 carbs
- Hummus with 5 Stoneground Wheat crackers: 22 carbs
- Hummus with 5 5″ long broccoli spears: 21 carbs
- Hummus with 4 large celery stalks: 19 carbs
- Hummus with 1 large green bell pepper (thanks to our commenter, Beverly for this one): 19 carbs
- Hummus with 1 cup whole snow peas: 16 carbs
- Hummus smeared on a whole chicken breast: 11 carbs
With a mere 11 grams of carbs per serving, along with a TON of fiber and protein, the question isn’t, “Is hummus low carb?” but rather, “How is hummus not low carb?”