Is Hummus Keto Approved? Exploring the Carb Content of This Delicious Dip
Watching your carb intake on the keto diet sometimes means that you have to give up some of your favorite foods. To succeed, you must ensure that you eat a low-carb diet and that your carb count is less than 50g per day.
When you are doing keto, hummus is one of those foods that may have you wondering if it is suitable to include in your low-carbohydrate diet. After all, it is made with chickpeas, also known as garbanzo beans, which are high in carbs.
Therefore, a question we are frequently asked by people following the keto diet is: can you eat hummus on keto?
We wrote this article to answer that question and give you all the information you need to make an informed choice about keto, hummus, and tasty low-carb alternatives. Are you ready to dip in?
What Is Hummus?
Hummus is a delicious golden brown creamy dip made from chickpeas, lemon juice, garlic, salt, and tahini blended until smooth in a food processor and garnished with olive oil and paprika.
It originates from the Middle East and is traditionally served with pita bread and vegetables. Hummus has become popular all around the world and is enjoyed as a snack along with raw vegetables, as a spread on bread, or as a dressing for salads and meat dishes.
Chickpeas, or garbanzo beans, are the main ingredient in hummus, and they are a good source of plant protein, suitable for a vegan diet. However, since they are legumes, they are also a source of carbohydrates, including soluble and insoluble dietary fiber.
Per 100g, chickpeas provide:
- Calories: 139kcal
- Protein: 7g
- Fat: 2.8g
- Carbs: 22.5g
- Net carbs: 16.1g
Carbs should have the smallest presence in the keto diet pyramid. As chickpeas contain a relatively high amount of carbs, they are not considered a low-carbohydrate food and are not suitable for a keto-friendly diet.
The addition of fats in the form of olive oil or avocado oil means that when you eat hummus, you are consuming a fair amount of healthy fats, suitable for the keto diet.
By blending the chickpeas with the other ingredients, you reduce the number of carbs you eat. Therefore when you are on keto, hummus is a better alternative to plain chickpeas.
Carbs in Hummus
The average nutritional value for 100g of store-bought hummus includes 237kcal, 7.8g of protein, 17.8g of fat, 15g of carbohydrates, and 5.5g of dietary fiber.
Therefore, 100g of hummus provides 9.5g of net carbs, which for a snack, is quite a lot of carbohydrates and not suitable for keto. The recommended serving size for regular hummus on keto is one tablespoon, making the net carb count only 1.4g, with 2.7g of fat.
It must be noted that these are average values, and the net carbs per serving depend on the recipe used to make the dip. On keto, hummus ingredients make all the difference. Therefore, it is imperative that you read the nutrition information on the food label.
Is your go-to hummus made with chickpeas, or do you prefer black soybean hummus? How much lemon juice, olive oil, and tahini are added? Have any other non-traditional ingredients been added? Are you eating hummus that is low in carbohydrates and high in fat?
Is Hummus Keto-Friendly?
Hummus is a dip usually made of chickpeas, sesame seed paste (tahini), olive oil, lemon juice, and spices. While chickpeas are a healthy source of protein and fiber, they are relatively high in carbohydrates, making hummus a less-than-ideal food choice for those following a strict low-carb diet.
A typical serving of hummus contains about 10–15g of carbohydrates, which can quickly add up and potentially kick you out of ketosis if you consume too much.
The amount of carbohydrates in hummus varies, depending on the brand and recipe used. Therefore, to keep your net carbs intake low, you must limit your portion size to one tablespoon when you eat hummus.
While store-bought hummus is convenient, you may consider making your own keto hummus with low-carb ingredients, such as cauliflower or zucchini.
In summary, while hummus can fit into a keto diet in moderation, it is not considered a keto-friendly food due to its relatively high grams of net carbs.
Keto Hummus Alternatives
If you are following a keto diet and want to enjoy a dip that is similar to traditional hummus but lower in carbs, here are some keto-friendly alternatives to hummus you may want to try:
- Avocado dip: Avocado dip, also known as guacamole, is made by mashing ripe avocados and mixing them with lime juice, garlic, and spices. It is high in healthy fats and low in carbs, making it a great keto-friendly alternative to hummus.
- Baba ganoush: Baba ganoush is a Middle Eastern dip similar to hummus. It is made with roasted eggplant, tahini, lemon juice, garlic, and spices. It has a similar texture and flavor to hummus but is lower in carbs since it doesn’t contain chickpeas.
- Pesto: Pesto is a sauce made with herbs such as basil, coriander, and parsley, which are blended in a food processor with pine nuts, olive oil, garlic, and Parmesan cheese. It is high in healthy fats and low in carbs, making it a delicious and keto-friendly alternative to hummus.
- Sour cream dip: Sour cream dip is made with sour cream, herbs, and spices. It is high in fat and low in carbs, making it a great keto-friendly dip option.
- Cream cheese dip: Cream cheese dip is made with cream cheese, herbs, and spices. It is rich, creamy, and low in carbs, making it a great keto-friendly alternative to the chickpea dip.
What to Eat With Hummus on Keto?
Whether you decide to include a little hummus in your diet or will opt for keto-friendly alternatives, you should pair it with low-carbohydrate snacks. These include:
Raw veggies such as celery, cucumber, bell peppers, and cherry tomatoes are low in carbs and make a perfect dipper for hummus.
Low-carb crackers or chips
There are several brands of low-carb crackers or chips available that are made with ingredients like seeds, almond flour, coconut flour, or flaxseed meal. They are usually only eaten as part of a dirty keto diet, but they can be used to scoop up hummus while keeping your net carb count low.
Hard-boiled eggs are a good source of protein and healthy fats and are very low in carbs. They can be sliced in half and topped with a dollop of hummus for a tasty and filling snack or light breakfast.
Grilled or roasted vegetables
Grilled or roasted vegetables such as roasted cauliflower florets, zucchini, or eggplant are low in carbs and make a delicious accompaniment to hummus.
Keto-Friendly Hummus Recipe
Making your own creamy keto hummus from low-carb ingredients instead of chickpeas is easy. Simply replace the chickpeas with roasted cauliflower, eggplant, or zucchini, and blend it in a high-speed blender along with the flavor-enhancing ingredients such as garlic, olive oil, lemon juice, tahini, salt, and smoked paprika for a keto-friendly low-carb hummus.
When you make your own hummus, you can enjoy all the flavors of chickpea hummus without the carbs.
If you’re not a fan of cauliflower hummus, baba ganoush makes an excellent alternative, using roasted eggplant in place of cauliflower. Dips such as these are a great way to add some low-carb flavor to your keto diet.
Keto Diet Made Easier
Eating hummus made with chickpeas can make it challenging to keep track of your net carbs intake. Fortunately, it’s possible to create low-carb versions of this popular dip.
Baba ganoush and cauliflower hummus use all the same ingredients except for the high-carb chickpeas, giving you the taste and texture you expect from traditional hummus.
Our experts on the Keto Cycle app have the knowledge and experience to answer questions such as whether hummus is keto-friendly or not, making the keto lifestyle simple and easy to follow. With thousands of recipes in our database, you can learn not only how to make your own hummus but how to cook healthy, keto meals every day.