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Unsalted hummus Calories
No added salt; a source of plant protein, fiber, and unsaturated fats.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Unsalted hummus (30 g) has 50 calories. That works out to 166 calories per 100 g. It contains 4.3 g of carbs, 2.4 g of protein, 2.9 g of fat and 1.8 g of fiber. Its 0.2 mg of Copper covers 18% of the Daily Value. Its glycemic index is 6 (low), so it raises blood sugar slowly.
Unsalted hummus Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
50
KCAL / 30G
Carbs
4.3g
· 2% DV
Protein
2.4g
· 5% DV
Fat
2.9g
· 4% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 33% · Protein 18% · Fat 49%
Unsalted hummus nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 50 kcal | |
| Total fat | 2.9 g | 4% |
| Saturated fat | 0.4 g | 2% |
| Trans fat | 0 g | |
| Sodium | 2.1 mg | 0% |
| Total carbohydrate | 4.3 g | 2% |
| Fiber | 1.8 g | 6% |
| Protein | 2.4 g | 5% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 2 Tablespoons of Unsalted hummus?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 50 kcal |
| 1 tablespoon (small) | 15 g | 25 kcal |
| 3 tablespoon (large) | 45 g | 75 kcal |
| 0.25 cup (quarter) | 60 g | 100 kcal |
| 1 serving (medium) | 70 g | 116 kcal |
| 100 g | 100 g | 166 kcal |
| ½ cup (half) | 120 g | 199 kcal |
| 1 cup (whole) | 240 g | 398 kcal |
Calculated from 166 calories per 100 g.
Frequently Asked Questions About Unsalted hummus
What is unsalted hummus made of?
Unsalted hummus is usually made from chickpeas, tahini, lemon juice, and garlic, with no salt added. Water or chickpea cooking liquid helps create a smooth texture; recipes may also include olive oil or spices.
How do you make unsalted hummus taste less bland?
Add flavor to unsalted hummus with lemon juice, garlic, cumin, smoked paprika, or fresh herbs. A drizzle of olive oil can also round out the taste; add any salt gradually if you want it seasoned.
Can you add salt to unsalted hummus after opening it?
Yes, you can stir salt into unsalted hummus after opening it. Mix thoroughly so it is evenly seasoned, or add lemon, garlic, and spices instead if you want more flavor without making it saltier.
How long does unsalted hummus last in the fridge?
Homemade unsalted hummus generally keeps for about 3–4 days in a covered container in the refrigerator. Use a clean utensil each time, and follow the package instructions for a store-bought tub after opening.
Can you freeze unsalted hummus?
Yes, unsalted hummus can be frozen in an airtight container, preferably in portions. Its texture may become grainy or separate after thawing, so defrost it in the refrigerator and stir well before serving.
Why is my unsalted hummus bitter?
Unsalted hummus can taste bitter if the tahini is stale or the garlic is too strong. Check that the tahini smells fresh, then balance the hummus with a little lemon juice or more chickpeas.
Do you need to peel chickpeas for unsalted hummus?
No, peeling chickpeas is not necessary for unsalted hummus. Removing their skins can make the dip especially smooth, but thoroughly cooked chickpeas and a food processor usually give a creamy result without the extra work.
What can you eat with unsalted hummus?
Unsalted hummus pairs well with pita, crackers, sandwiches, and raw vegetables such as carrots or cucumber. Serve it as a dip or spread, and use herbs, spices, or olive oil to add flavor at the table.
Is unsalted hummus good for people watching their sodium intake?
Unsalted hummus can be a useful way to avoid added salt, but its sodium content still depends on the chickpeas and other ingredients used. For a medically prescribed sodium limit, check the specific product or recipe with a clinician.
Can unsalted hummus be used as a sandwich spread?
Yes, unsalted hummus works well as a sandwich spread and can replace mayonnaise or other spreads. Pair it with vegetables, roasted peppers, or herbs; seasoning the hummus first helps keep the filling flavorful.
Unsalted hummus Vitamins & Minerals
Vitamins
Folate
24.9µg · 6% DV
B1
0.06mg · 5% DV
B6
0.06mg · 4% DV
Vitamin E
0.42mg · 3% DV
Minerals
Copper
0.16mg · 18% DV
Manganese
0.19mg · 8% DV
Phosphorus
33mg · 5% DV
Iron
0.75mg · 4% DV
Potassium ⭐
68mg · 2% DV
Sodium
2.1mg · 0% DV
Unsalted hummus Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Unsalted hummus
To burn the 50 calories in 2 tablespoon (medium) (30 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Unsalted hummus?
Unsalted hummus is a Levantine-style dip made by blending cooked chickpeas with tahini, lemon juice and often garlic; this version is prepared without added salt. Its flavour is gently nutty and tangy, with a smooth, thick texture that can be loosened with a little water or olive oil.
Serve it with flatbread, crackers or raw vegetables, or spoon it alongside salads and grilled foods. It supplies plant protein and fibre, while tahini contributes unsaturated fats. For a lighter snack, pair a modest portion with crunchy vegetables rather than relying on bread alone.
How Nutritious Is Unsalted hummus?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Unsalted hummus Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Unsalted hummus Contain Allergens?
Contains these allergens:
Which Diets Is Unsalted hummus Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Unsalted hummus Fat Profile
SATURATED
0.4g
MONOUNSATURATED
1.09g
POLYUNSATURATED
1.21g
Omega 6:3 ratio 57:1
Above the ideal 4:1 (57:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.