Beans & legumes · Glycemic index

Does hummus spike blood sugar?

Not much. Hummus has a low GI of 22, and a 30 g serving (2 tablespoons) has a low glycemic load of 1. Hummus combines low-GI chickpeas with tahini and oil, and two tablespoons contain very little available carbohydrate, so it has a minimal effect on blood sugar.

Key numbers

Glycemic index: 22; Low GI
Glycemic load: 1; Low GL
Available carbs: 3 g; 1.7 g fiber
Serving: 2 tablespoons; 30 g · store-bought dip

GI vs GL for hummus

The glycemic index (GI) compares how fast the carbohydrate in a food raises blood sugar against pure glucose (100), using a fixed amount of carbohydrate. The glycemic load (GL) adds the other half of the story — how much carbohydrate a normal serving actually contains: GI × available carbs ÷ 100. For hummus: 22 × 3 g ÷ 100 ≈ 1.

That figure comes from a single published test in the 2021 international GI tables (“Chickpea Hommus dip, Chris' Traditional brand (Australia, 2007)”), so treat it as approximate. No published mean exists. Two ISO-standard tests in the 2021 tables found 22 and 15 (a US brand); the higher value is shown.

Eating a different amount? Work out the glycemic load of your portion.

How to eat hummus with less of a spike

Dip carrot, cucumber and pepper sticks instead of pita chips.
Spread it on grainy bread in place of butter for a sandwich with more fiber.
Spoon a few tablespoons into a bowl rather than eating from the tub — hummus barely raises blood sugar but is calorie-dense.

Other low-GI choices

Compare with

See all 67 foods in the glycemic index table

Frequently asked questions

What is the glycemic index of hummus?

Hummus has a glycemic index of 22, which is low. That figure comes from a single published test in the 2021 international GI tables (“Chickpea Hommus dip, Chris' Traditional brand (Australia, 2007)”), so treat it as approximate. A 30 g serving (2 tablespoons) contains about 3 g of available carbohydrate, giving a glycemic load of 1 (low).

Is hummus good for prediabetes?

Hummus is a great choice for prediabetes, both as a dip and as a spread. Pair it with vegetables rather than large amounts of pita or crackers.

Is hummus with pita a good snack for blood sugar?

The hummus is; the pita adds most of the carbohydrate. White pita bread tested 68 in the 2021 tables, so pairing hummus with vegetable sticks, or with a small piece of wholemeal pita (which tested 56), keeps the snack gentler.

Sources

GI values come from the international GI tables; carbohydrate and fiber per serving are calculated from USDA FoodData Central.

Data last checked September 30, 2026.