Hummus glycemic index
Hummus has a glycemic index of 6, which is low. A 30 g serving (2 tablespoons) has a glycemic load of <1 (low).
Also known as: houmous, chickpea dip
- Serving30 g
- Available carbs2.9 g
- Fiber1.7 g
- Sugars0.2 g
- Protein2.3 g
- Calories71 kcal
Serving: 2 tablespoons.
What to know
Hummus has a very low GI because it combines chickpeas with tahini and olive oil. It makes a good spread to replace butter on bread or a dip for raw vegetables.
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 g | 4.8 g | <1 | Low |
| 100 g | 9.5 g | <1 | Low |
| 30 g · 2 tablespoons | 2.9 g | <1 | Low |
| 60 g · double serving | 5.7 g | <1 | Low |
What the studies found
The value of 6 is the median of 3 published measurements in the International Tables of Glycemic Index (2021). Results are fairly consistent (6 to 15).
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 6 · Lebanon 1997
- 6 · Lebanon 1997
- 15 · USA 2016
Hummus compared with other legumes
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Frequently asked questions
Is hummus low glycemic?
Yes. With a GI of 6, hummus is in the low range (55 or less).
What is the glycemic load of hummus?
A 30 g serving (2 tablespoons) has a glycemic load of <1, which is low. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat hummus?
With a GI of 6 and a low glycemic load per serving, hummus usually fits a diabetes-friendly diet in normal portions. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in hummus?
A 30 g serving has about 4.5 g of total carbohydrate, including 1.7 g of fiber, leaving 2.9 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 15 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (30 g) | |
|---|---|---|
| Calories | 237 kcal | 71 kcal |
| Carbohydrates | 15 g | 4.5 g |
| Available carbs | 9.5 g | 2.9 g |
| Fiber | 5.5 g | 1.7 g |
| Sugars | 0.6 g | 0.2 g |
| Protein | 7.8 g | 2.3 g |
| Fat | 18 g | 5.3 g |
Source: USDA FoodData Central, Hummus, commercial (SR Legacy, FDC 174289). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.