Keto Food List
Hummus
Dish
Not Keto Friendly
Per 100g
Net carbs
20.1g
Total carbs
20.1g
Fats
8.59g
Protein
4.86g
Calories
177
Glycemic Index
6
Fiber
4g
Sugars
0.27g

Is Hummus Keto Friendly?

No, hummus is not keto-friendly. One of the ingredients in homemade hummus is chickpeas, and like most beans, one should avoid chickpeas on keto as they are very high in carbs and low in fat.

Not Keto

  • Keto essentially prioritizes carb restriction. Your daily carb intake should be between 20g to 30g to maintain ketosis. However, hummus is very high in net carbs (20.1g per 100g serving).
  • Hummus will therefore kick you out of ketosis even if consumed in small amounts.
  • During ketosis, your body needs to use fats as an energy source. Despite containing a decent amount of healthy fats, hummus is not an ideal fat source due to its high net carbs.
  • It would be best to get your fats from high-fat foods that are also low in carbs. Some of these foods include salmon, ghee, and avocado.

Clean Label but Too High in Carbs

  • Hummus is hyped a lot as a gluten-free and dairy-free superfood. It is considered a superfood based on its high nutrient density. If you are not on keto, hummus is a healthy snack option as it is low in cholesterol and contains a good amount of magnesium, copper, fiber, and iron.
  • Hummus is clean and free of non-keto ingredients such as artificial sweeteners, sugar, and highly refined oils. The micronutrients in hummus make it appear like a balanced food.
  • However, despite the numerous health benefits and clean ingredients, it is not suitable for keto as it is too high in carbs.
  • As you can see, homemade hummus is not suitable for you on keto. Carbs dominate the dip, making it a high-carb food unsuitable for keto. There are, however, few store-bought keto-friendly hummus brands available.
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