Hummus Nutrition Facts and a Classic Chickpea Recipe

Hummus is a creamy Middle Eastern and Eastern Mediterranean dip made from chickpeas, tahini, lemon, garlic, and olive oil; regional and family versions vary. This classic recipe makes a smooth, scoopable batch, with nutrition estimates per serving so you can see what contributes to its energy and nutrients.

Ingredients

1 can chickpeas, 15 oz (425 g), drained and rinsed; reserve 2 tablespoons (30 ml) of the liquid
1/4 cup (60 g) tahini, stirred well
3 tablespoons (45 ml) fresh lemon juice, from about 1 large lemon
1 small garlic clove (about 3 g), peeled
2 tablespoons (30 ml) extra-virgin olive oil, plus a little more for serving if desired
1/2 teaspoon (3 g) fine salt, or to taste
1/4 teaspoon ground cumin (about 0.5 g), optional
2–4 tablespoons (30–60 ml) cold water, as needed

Instructions

Drain and rinse the chickpeas. For a particularly smooth texture, pinch off and discard some or all of the loose skins; this is optional and takes a few extra minutes. Reserve 2 tablespoons of the can liquid before rinsing if you want to use it for thinning.
Put the tahini and lemon juice in a food processor. Process for 30–45 seconds, scrape down the bowl, then process again until the mixture looks pale and creamy. This first blend helps incorporate the tahini before the chickpeas go in.
Add the garlic, salt, and cumin, if using. Process for about 20 seconds. Add the chickpeas and olive oil, then blend for 1–2 minutes, stopping once or twice to scrape the sides.
With the processor running, add cold water 1 tablespoon (15 ml) at a time until the hummus is smooth and easy to spread. Blend for another 30 seconds. Taste and adjust with more lemon juice or salt if needed. Serve right away, or cover and chill.

Tips

Make it smoother: Process longer than you think you need to, and add cold water gradually. Removing chickpea skins can help, but it is not essential.
Fix a thick or stiff batch: Blend in cold water a tablespoon at a time. If it tastes flat, add lemon juice or a small pinch of salt rather than pouring in extra oil.
Adjust the garlic: One small clove gives a noticeable but balanced flavor. Use half for a gentler dip, or blend in another small piece if you prefer it sharper.
Check the tahini: Stir it thoroughly before measuring because its oil can separate in the container. Thick, unstirred tahini can make the hummus dense or uneven.

Serving Suggestions

Spoon hummus into a shallow bowl and make a small swirl on top. Finish with a drizzle of olive oil, a pinch of cumin or paprika, or chopped parsley. Serve with warm pita, pita chips, cucumber, carrots, bell pepper, or radishes. It also works as a spread in wraps and sandwiches, or as a dip alongside falafel and roasted vegetables.

For a simple snack plate, combine a few tablespoons of hummus with crisp vegetables and bread. The recipe makes about 1 1/2 cups (360 g), depending on how much water you add. A serving is approximately 3 tablespoons (about 45 g), or one-eighth of the batch.

Variations

More lemon: Add another 1–2 teaspoons (5–10 ml) lemon juice for a brighter, tangier dip. Add a little water if the extra juice makes it too loose.
Herbed hummus: Blend in 2 tablespoons (about 8 g) chopped parsley or cilantro. The fresh herbs add color and a grassy flavor.
Smoky hummus: Add 1/2 teaspoon smoked paprika (about 1 g), or use regular paprika for a milder result.
No tahini: Replace it with 2 tablespoons (30 ml) olive oil and add water as needed. The result will be less nutty and somewhat less creamy; tahini is a defining ingredient in many familiar hummus styles, though recipes vary.

Storage and Reheating

Transfer hummus to a clean, covered container and refrigerate within 2 hours of making it. It keeps for 3–4 days in the refrigerator. The surface may firm up or darken slightly; stir it, then loosen with a teaspoon or two of cold water if needed. Discard it if it has been left at room temperature for more than 2 hours, or if it develops an unusual smell, appearance, or texture.

Hummus is usually served cold or at room temperature, so reheating is not needed. If you prefer it less chilled, let only the portion you plan to eat stand briefly, and return the rest to the refrigerator promptly. Freezing is possible, though it may separate or become grainier after thawing; thaw it in the refrigerator and blend or stir well before serving.

Frequently Asked Questions

What are the nutrition facts for hummus?
Nutrition depends on the chickpeas, tahini, and amount of oil used. For this recipe, one-eighth of the batch—about 3 tablespoons (45 g)—is estimated to provide roughly 120 calories, 4 g protein, 10 g carbohydrates, 7 g fat, and 3 g fiber. These are approximate values, not a laboratory analysis; brands and serving sizes change the numbers.

Is hummus high in calories?
Hummus is energy-dense for a dip because tahini and olive oil contain fat, while chickpeas also contribute carbohydrates and protein. A measured 3-tablespoon serving is a practical way to compare portions. The total depends on how much oil and tahini are included.

How much protein is in a serving?
This version has approximately 4 g of protein per 3-tablespoon serving. The chickpeas and tahini both contribute, but the amount varies with the recipe and the size of the serving.

Can I make hummus without a food processor?
Yes. Mash the chickpeas thoroughly with a fork or potato masher, then whisk in the tahini, lemon, garlic, oil, and water. The texture will be chunkier. A blender can also work, but you may need to stop and scrape often and add liquid gradually.

Why is my hummus bitter?
Strong or old tahini, excess raw garlic, or too much lemon pith can create bitterness. Check that the tahini is fresh and well stirred; balance the flavor with a small amount of salt or additional chickpeas rather than adding more oil by default.

Can I use dried chickpeas instead of canned?
Yes. Cook dried chickpeas until fully tender, then drain and cool them before measuring about 1 1/2 cups (250 g) cooked chickpeas for this batch. Cooking time varies by age and whether they were soaked, so follow the package or your usual method; the recipe’s listed prep time assumes canned chickpeas.

More recipes to cook

Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes

Spotted an error? Tell us and we will correct it (corrections policy).