How much fiber is in hummus?

Hummus is one of the few dips that earns a spot on a fiber tracker — but, as with its protein, the serving size is the catch. A 2 tbsp serving (30 g) brings about 1.7 g of fiber, which is 5.5 g per 100 g. That’s a respectable density for a dip, and about 6% of the 28 g Daily Value from a single small scoop. The honest part is that 2 tablespoons is a small scoop, so a thin dip gives you only a couple of grams. The good news is what happens when you eat a real portion: because the serving is so small, the fiber stacks up fast as the scoop grows.

Where the fiber lives, and where it comes from

The fiber in hummus is essentially the chickpeas’ fiber, carried through the blender. Chickpeas are a legume and a strong fiber source; the olive oil and tahini that make hummus creamy add fat and flavor but contribute little fiber of their own. So the 5.5 g per 100 g traces almost entirely to the beans at the base. That fiber comes as a mix of soluble and insoluble — the insoluble share adds bulk and keeps digestion moving, the soluble share slows things down and feeds gut bacteria — and you get both in every scoop without tracking the ratio. It’s also why hummus pulls double duty: the same chickpea fiber that shows up here is what keeps hummus’s net carbs below its total carbs, since fiber isn’t digested into blood sugar.

Portion turns a little fiber into a lot

The math that works against hummus’s protein works for its fiber once you scale up. At 1.7 g per 2 tbsp a dip is minor, but a 1/2 cup (about 123 g) brings close to 6.8 g of fiber — roughly 24% of the Daily Value, and a full cup pushes past 13 g, nearly half a day’s fiber. At that 1/2-cup portion the fiber rides alongside about 9.6 g of plant protein, and the two together — both slow to digest — are what make a real serving of hummus genuinely filling rather than just tasty. So the practical move is the same one that makes hummus count nutritionally in general: eat a proper portion, or use it to add fiber and good fats to a plate rather than grazing a thin layer. The fiber is real; it just lives in the size of the scoop.

For the protein-and-fiber side of the same dip in full, see protein in hummus. And on any packaged tub, check the label’s own fiber line, since brands and processing can shift it from this USDA figure.