Hummus
Chickpea and olive oil base gives one of the lowest GIs of any dip.
FatTonic Facts
Hummus · per serving 2 tbsp (30g)
Excellent · strongly supports fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 0 | 0.0 |
| Sugar (g) | 0 | 0.0 |
| Processing | minimal | −8.0 |
| Fiber (g) | 2 | +3.2 |
| Protein (g) | 2 | +1.4 |
| Glycemic index | 6 | |
| Carbs (g) | 5 | |
| Fat (g) | 5 |
Score model v1
Nutrients: USDA FoodData Central, record 174289 (Hummus, commercial), public domain, checked 2 Oct 2026.
Glycemic index: 6, from one test: “Hummus (chickpea salad dip)”, Table A1 no. 1730 (reference: glucose, 2 h) of Atkinson et al., International Tables of Glycemic Index and Glycemic Load Values: 2008, citing Mehio Z, Hwalla Baba N, Habbal Z. Glycemic and insulinemic responses of normal subjects to selected meals commonly consumed in the Middle East. J Nutr Environ Med 1997; 7: 275-86. Note: the meal of Lebanese bread with hummus, falafel and tabbouleh (1731) is a composite and is not counted. Opened 28 Oct 2026; the 2021 edition could not be opened.
Per 100 g (USDA record; serving 30 g): carbs 15, sugar 0.6, fiber 5.5, protein 7.8, fat 17.8 g.
What this means for fat-burning
Why this score: processing (minimal) set it, −8.0 points. Source: USDA FoodData Central, FDC 174289.
See how your whole day scores — free Metabolic Score →This food and 199 more, scored on your phone.
Among the 200 rated foods
Hummus scores 97, rated Excellent. It scores higher than 69% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does hummus spike insulin?
Glycemic load 0 for 2 tbsp (30g); FatTonic Score 97/100 — it strongly supports fat-burning.
Is hummus good for fat loss?
Excellent (97/100): hummus strongly supports fat-burning.