Hummus is usually a low-sugar food, but flavored and dessert-style versions can contain surprising amounts of sugar. This calculator estimates the grams of sugar in any serving of hummus — from a single tablespoon to a full party tub — using common hummus varieties and standard nutrition values. Just enter the amount, choose the type, and the tool returns total sugar, sugar per serving, and percent Daily Value.
It is useful for people tracking carbs or added sugar, dietitians estimating snack plates, and anyone comparing brands at the grocery store. You can also enter a custom value from a nutrition label when your hummus is not in the standard list. The estimates are based on USDA data and typical label values, so they are a reliable starting point, but always check the package when a brand is unusually sweet.
Hummus Sugar Calculator
Estimate sugar in any hummus serving — spoonful to party tub.
📊 Sugar Results
How It Works
The estimate is built on a simple proportion: each hummus variety has a typical sugar-per-100-gram value, and the calculator converts the amount you enter into grams before applying that value. Food weights are standardized for convenience — 1 tablespoon of hummus weighs about 15 g, 1 US cup about 246 g, and 1 ounce about 28.35 g.
The core calculation is: Total sugar (g) = Amount in grams × Sugar per 100 g ÷ 100. Sugar per serving is then found by dividing total sugar by the number of servings you plan to split the amount into.
The density assumption behind the conversions is a practical average; recipes with more oil or aquafaba can shift the weight by a few grams. For meal planning the difference is small, but for precise tracking a kitchen scale is the gold standard.
Step-by-Step Guide
- Enter the amount of hummus in the amount field.
- Select the unit that matches your measurement: tablespoons, US cups, grams, or ounces.
- Pick a variety from the list — plain hummus has the least sugar, while dessert-style hummus has the most.
- If your brand is not listed, choose Custom and enter the sugar value printed on the label (grams per 100 g).
- Set the number of servings you want to divide the total into, then click Calculate Sugar.
- Use Copy result to copy a summary line for a meal log or chat message.
Reference Table: Typical Sugar Values
| Hummus type | Typical sugar (g / 100 g) |
|---|---|
| Classic plain (chickpea, tahini, lemon) | 0.4 |
| Roasted red pepper | 0.7 |
| Beet or vegetable blend | 1.2 |
| Sweet chili | 2.5 |
| Dessert hummus (chocolate, cookie dough) | 15–25 |
Values are compiled from USDA FoodData Central entries and common brand labels. Dessert hummus can vary widely by brand, so always check the package.
Tips & Best Practices
- Weigh hummus when you can — a food scale is more accurate than spoon or cup estimates.
- If your label lists sugar per serving rather than per 100 g, divide by the label serving weight in grams and multiply by 100 to convert.
- Sugar climbs quickly in flavored hummus; spicy or garlic-heavy varieties usually stay close to plain.
- If you add sweet toppings like honey or pomegranate, count those sugars separately.
Frequently Asked Questions
Is hummus high in sugar? No. Traditional plain hummus has about 0.4 g of sugar per 100 g. Most of that comes naturally from chickpeas.
Why does my brand show a different value? Manufacturers add varying amounts of sugar, sweeteners, and flavorings. The preset values are typical estimates — use the custom field to enter the exact number from your label.
Does the calculator count added or total sugar? It uses total sugar, the standard line on nutrition labels. The %DV benchmark follows the FDA's 50 g added-sugar reference for a 2,000-calorie diet.
What is a typical serving of hummus? A standard serving is 2 tablespoons (about 30 g). Many people eat closer to ¼ cup (about 60 g) when dipping vegetables or pita.
Can I use this calculator for other dips? Yes, in custom mode. Enter any dip's sugar per 100 g, and the math still works, since the calculation depends only on weight and sugar density.
Additional Resources
- USDA FoodData Central — search nutrition data for hummus and its ingredients.
- FDA: Added Sugars on the Nutrition Facts Label — explains the %DV reference.
Reference Values: Every sugar in food We Cover
The calculator above works for any portion you enter. The tables below list typical reference values by serving so you can sanity-check a label or compare options without running the calculator.
Carrot
| Carrot type | Sugar per 100 g | Notes |
|---|---|---|
| Raw carrot | 4.74 g | Common snack, salad, and cooking ingredient |
| Boiled carrot | 3.45 g | Drained after cooking; some sugar lost to water |
| Baby carrot | 5.90 g | Label values vary by brand |
| Canned carrot | 3.20 g | Check label; can include added salt or sugar |
Oatmeal
| Oat or topping | Sugar per 100 g | Typical serving | Sugar per serving |
|---|---|---|---|
| Rolled oats (dry) | 0.7 g | 40 g | 0.3 g |
| Steel-cut oats (dry) | 0.9 g | 40 g | 0.4 g |
| Quick oats (dry) | 1.1 g | 40 g | 0.4 g |
| Plain instant oats (dry) | 1.0 g | 28 g | 0.3 g |
| Flavored instant oatmeal (dry) | 12.0 g | 35 g | 4.2 g |
| Honey | 82 g | 1 tbsp (21 g) | 17.2 g |
| Maple syrup | 67 g | 1 tbsp (20 g) | 13.4 g |
| Brown sugar | 97 g | 1 tbsp (13 g) | 12.6 g |
| Banana | 12 g | ½ medium (50 g) | 6.0 g |
| Mixed berries | 5–7 g | ½ cup (40 g) | 2.0–2.8 g |
Polenta
| Form | Sugar per 100 g | Sugar per standard cup |
|---|---|---|
| Dry polenta / whole-grain yellow cornmeal (uncooked) | 0.64 g | 0.82 g per 128 g cup |
| Cooked polenta (plain, cooked in water) | 0.13 g | 0.31 g per 240 g cup |
Pork
| Pork product | Approx. sugar per 100 g |
|---|---|
| Fresh pork (chops, loin, tenderloin) | 0 g |
| Bacon, cooked | 0.3 g |
| Ham, regular sliced | 1.4 g |
| Canadian bacon | 1.4 g |
| Pork breakfast sausage | 1.1 g |
| Pork salami / pepperoni | 0.7 g |
| Pork hot dog | 2.0 g |
| Sweet Italian sausage | 2.2 g |
| BBQ pulled pork with sauce | 5.0 g |
| Honey ham or glazed ham | 7.0 g |
| Char siu (Chinese BBQ pork) | 9.5 g |