Hummus
Low GI
GL 1.3 per cup (246 g) · GL 0.5 per 100 g
- About 5.4 g of fibre per 100 g, from chickpeas
- Energy-dense: about 230 kcal per 100 g, mostly from tahini and oil (17 g fat)
Hummus has a glycemic index of 6 (Low). One cup (246 g) adds a glycemic load of 1.3.
Reviewed Aug 6, 2026 · Sources: USDA FoodData Central #321358 , Logi Nutrition Team · Not medical advice · Report an error
Instead of this
- GL 1 per 100 g Baba ganoush is a roasted-eggplant dip used the same way, with about half the calories of hummus per 100 g.
Baba ganoush - GL 1 per 100 g Tzatziki is a yogurt and cucumber dip with about 65 kcal per 100 g, a light option for dipping vegetables or bread.
Classic Tzatziki - GL 6 per 100 g White bean dip is a legume spread like hummus, made from cannellini beans, with less fat.
White bean dip (pureed white beans, olive oil, lemon, garlic) - GL 1 per 100 g Guacamole is a creamy avocado dip with mostly unsaturated fat and a low glycemic load.
Classic Guacamole
Forms of Hummus
Logi · Manage Insulin Resistance
Lower your blood sugar through smarter food choices
Hummus is one of the 11,150 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 tbsp | 15 g | 0.1 |
| 2 tbsp | 30 g | 0.2 |
| 1 cup | 246 g | 1.3 |
Nutrition Facts (per 100g)
per 100g
| Calories | 229 kcal |
| Carbohydrates | 14.9 g |
| Sugars (Total) | 0.31 g |
| Natural | 0.3 g |
| Added | 0 g |
| Fiber | 6 g |
| Soluble | 1.8 g |
| Insoluble | 4.2 g |
| Protein | 7.35 g |
| Fat | 17.1 g |
| Saturated | 2.49 g |
| Unsaturated | 13.89 g |
| Sodium | 240 mg |
Processing Level
Why this score?
- About 5.4 g of fibre per 100 g, from chickpeas
- About 7.4 g of plant protein per 100 g
- Very low glycemic load, about 1 per 100 g
- Energy-dense: about 230 kcal per 100 g, mostly from tahini and oil (17 g fat)
- Shop hummus has about 440 mg of sodium per 100 g
- Contains sesame (tahini), a common allergen
Calculate the glycemic load of a meal with Hummus
Allergens
Recipes with Hummus
Frequently Asked Questions
What is the glycemic index of Hummus?
Hummus has a glycemic index of 6 (Low). One cup (246 g) has a glycemic load of 1.3; per 100 g the glycemic load is 0.5.
Is Hummus good for people with insulin resistance?
Hummus has a low glycemic index (6), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
Which form of Hummus has the lowest glycemic load?
Hummus has the lowest glycemic load of all forms of Hummus in this database (0.5 per 100 g).
Check Hummus in the Logi app, with your portion.
