Hummus Glycemic Index
Low GI · The honest verdict
Gentle on blood sugar
Glycemic index
6–39
reported range
Glycemic load
1
Low GL
This food's glycemic index is 6–39, which is Low GI.
Hummus is one of the best dips and spreads for blood sugar management. Its combination of chickpea fiber, tahini protein, and olive oil fat creates a very low glycemic response. Even in larger servings, the glycemic load stays low. This is general nutrition information, not medical advice — people with diabetes should confirm serving guidance with their care team.
GI numbers vary by source, ripeness, and how a food is prepared. This is general nutrition information — not medical advice. If you manage diabetes, confirm specifics with your care team.
Key facts
Hummus GI ranges from about 6 to 39 — very low, well below the low-GI threshold of 55.
A 2-tablespoon serving of hummus provides about 1.5 g fiber and 2.5 g protein from chickpeas and tahini.
The fat content in hummus (olive oil, tahini) slows carbohydrate absorption, further reducing glycemic impact.
What's actually inside
Per 100 g, with your typical serving noted as 2 tablespoons (30 g). The carb family is what moves blood sugar — fiber is the number that softens the spike.
- Total carbs
- 6g
- Net carbs
- 4.5g
- total carbs minus fiber
- Fiber
- 1.5g
- slows the glucose rise
- Sugars
- 0.3g
- Protein
- 2.5g
- Calories
- 78kcal
Notable nutrients
- Healthy Fats5.5 g (mostly unsaturated)
- Iron0.7 mg
- Folate17 mcg
- Manganese0.2 mg
- Vitamin B60.04 mg
Is it a smart choice for blood sugar?
GI is only half the story — portion (glycemic load) and what you eat it with decide the real-world effect. Here's the honest read.
The verdict
Excellent for blood sugar — low GI, high fiber, healthy fats
Hummus is one of the best dips and spreads for blood sugar management. Its combination of chickpea fiber, tahini protein, and olive oil fat creates a very low glycemic response. Even in larger servings, the glycemic load stays low. This is general nutrition information, not medical advice — people with diabetes should confirm serving guidance with their care team.
Portion guidance
A 2-tablespoon serving (30 g) has a glycemic load of about 1, which is negligible. Even a generous quarter-cup (60 g) serving has a GL under 3. Because hummus is calorie-dense from olive oil and tahini, portion control for weight management is more relevant than blood sugar control. Pairing hummus with raw vegetables instead of pita bread keeps the meal even lower in carbs.
This is general nutrition information, not personal medical advice. Blood sugar responses are individual — if you have diabetes or prediabetes, your care team can tell you how this fits your plan.
How to keep the spike small
The same food can land differently depending on how it's cooked and what it's eaten with. Use these levers to your advantage.
Chickpea cooking method (canned vs. dried)
Little effectBoth canned and cooked-from-dried chickpeas produce low-GI hummus. Canned chickpeas may have a slightly softer texture but the GI effect is similar. Rinsing canned chickpeas reduces sodium without affecting GI.
Adding extra olive oil or tahini
Lowers the spikeIncreasing healthy fat content (olive oil, tahini) further slows gastric emptying and carbohydrate absorption, potentially lowering the already low GI even more.
Adding lemon juice or vinegar
Lowers the spikeAcid from lemon juice or vinegar can modestly reduce the glycemic response by slowing starch digestion — a well-documented effect of acids on carbohydrate absorption.
Commercial hummus with added sugar
Raises GISome store-bought hummus brands add sugar, honey, or other sweeteners. Even small amounts can raise the GI slightly, though it typically remains low. Check labels for added sugars.
Pairing tip
Hummus pairs naturally with raw vegetables (carrot sticks, cucumber, bell pepper, cherry tomatoes) for a very low-GL snack. For a balanced meal, use hummus as a spread on whole-grain bread or a wrap with lean protein and greens. Avoid pairing with white pita bread or crackers, which can raise the overall glycemic load of the snack significantly.
Why GI numbers vary
Hummus GI varies because the ratio of chickpeas to tahini to olive oil differs by recipe and brand. Published GI values range from as low as 6 (for a high-tahini, high-acid recipe) to around 39 (for a chickpea-heavy, lower-fat version). The chickpeas themselves have a GI around 28–42, but the addition of fat and acid in hummus typically lowers the overall GI. We report the honest range (6–39) and classify hummus as low because even the higher end of the range stays well below the low-GI threshold of 55.
Not medical advice. This page is general nutrition information about Hummus. It isn't a diagnosis or a treatment plan. If you have diabetes, prediabetes, or another condition affecting blood sugar, confirm any dietary decisions with your doctor or care team.
Frequently Asked Questions
Hummus has a very low glycemic index, typically ranging from about 6 to 39 depending on the specific recipe. The variation comes from differences in the ratio of chickpeas to tahini and olive oil, as well as the amount of lemon juice. Even at the higher end of the range, hummus remains firmly in low-GI territory (under 55). The fat and fiber content significantly slow carbohydrate digestion.
Yes, hummus is widely considered an excellent food for blood sugar management. Its combination of fiber from chickpeas, protein from tahini, and healthy fats from olive oil creates a very low glycemic response. A typical 2-tablespoon serving has a glycemic load of about 1. It can be used as a dip for vegetables or a spread in sandwiches. This is general nutrition information — people with diabetes should discuss their diet with their care team.
Hummus has a minimal effect on blood sugar due to its very low GI and GL. The chickpeas in hummus contain slowly digested carbohydrates and resistant starch, while the tahini and olive oil slow gastric emptying. Even in generous servings, the blood sugar impact is modest. However, what you eat hummus with matters — pairing it with white pita bread or sugary snacks can raise the overall glycemic load of the meal.
Hummus is significantly better for blood sugar than most dips. Cream-based dips (ranch, blue cheese) have minimal carbs but are high in saturated fat and low in fiber. Salsa is very low in carbs but lacks protein and fat for satiety. Bean-based dips (black bean, refried bean) are also low-GI but may have slightly more carbs than hummus. Hummus offers an ideal balance of fiber, protein, and healthy fats for stable blood sugar.
Yes, hummus fits well into most low-carb diets. A 2-tablespoon serving contains about 4.5 g net carbs, which is modest. On a moderate low-carb plan (50–100 g net carbs/day), several servings fit easily. On strict keto (under 20–30 g/day), a serving or two per day is usually fine, but it should be accounted for. Pairing hummus with low-carb vegetables rather than crackers or pita keeps the carb count minimal.
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Reviewed by
Curex Editorial TeamReviewed for accuracy
Last reviewed July 2026