Diet Ratings
Hummus contains approximately 5-6g net carbs per 2 tablespoon serving, primarily from chickpeas. While not extreme, it's carb-dense for keto and better avoided.
Hummus is made from chickpeas, tahini (sesame seeds), and plant-based ingredients. It is minimally processed and a nutrient-dense whole-food aligned option.
Hummus is made from chickpeas (legume) and tahini (sesame seed paste). Both ingredients violate paleo principles.
Traditional Mediterranean dip made from chickpeas, tahini, lemon, and olive oil. Excellent plant-based protein and healthy fat source. Staple in Mediterranean cuisines, particularly Levantine and North African regions.
Hummus is made from chickpeas (legume) and tahini (sesame seed). Plant-derived and explicitly excluded from carnivore diet.
Hummus is made from chickpeas, which are legumes. Legumes are explicitly excluded from Whole30. Additionally, most hummus contains tahini (sesame) and added oils.
Hummus is made from chickpeas, which are high in GOS oligosaccharides. Additionally, traditional hummus contains garlic, another high-FODMAP ingredient. Monash classifies hummus as high-FODMAP.
Good source of plant protein, fiber, and minerals from chickpeas. However, sodium content moderate to high (200-400mg per 2 tbsp serving). Oil content adds calories. Homemade or low-sodium versions preferred.
Chickpea-based with moderate protein (3g per 2 tbsp) and carbohydrate (5g per 2 tbsp). Olive oil provides monounsaturated fat. Low glycemic index but calorie-dense. Requires careful portioning to maintain Zone ratios. Useful as carb/fat vehicle but not primary protein source.
Combines chickpeas (polyphenols, fiber) with tahini (sesame seeds - lignans, minerals) and olive oil (polyphenols, oleic acid). Excellent anti-inflammatory profile when made with quality ingredients. Provides plant protein and resistant starch. Minimal processing when homemade or quality store-bought.
Moderate protein (3g per 2 tbsp) and fiber (2g per 2 tbsp) from chickpeas, but fat content (5g per 2 tbsp from tahini/oil) can trigger nausea. Calorie-dense relative to protein. Better as small condiment than main protein source.
Controversy Index
Score range: 1–8/10. Higher controversy = more disagreement between diets.