Legume

How much fiber is in hummus?

Hummus has 1.4 g of fiber per 2 tbsp (30 g). That is 5% of the daily value and a low amount for a legume.

1.4g

per 2 tbsp

4.7g

per 100 g

daily value

#16of 17

legumes

Soluble vs insoluble

Soluble 0.4g 29% Insoluble 1g 71%

The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.

About hummus and fiber

Hummus is chickpeas plus tahini and oil, so two tablespoons carry about 1.4 grams of fiber. The number scales with how much you eat; a quarter cup with vegetables is a realistic 3 gram snack.

Counts toward plant diversityHigh FODMAP at this serving

How hummus compares to other legumes

Per typical serving. The highest legume in the database is navy beans at 9.6 g.

Food	Serving	Fiber	Per 100 g	% DV
Black-Eyed Peas	1/2 cup cooked	5.6 g	6.5 g	20%
Refried Beans	1/2 cup	5.4 g	4.3 g	19%
Edamame	1/2 cup	4 g	5.1 g	14%
Tempeh	1/2 cup	4 g	4.8 g	14%
Falafel	3 small patties	2.5 g	4.9 g	9%
Hummus	2 tbsp	1.4 g	4.7 g	5%
Tofu	1/2 cup	1.1 g	0.9 g	4%

All 17 legumes ranked by fiber

Servings to reach a daily goal

18×

servings of hummus to reach 25 g, the adequate intake for adult women

28×

servings of hummus to reach 38 g, the adequate intake for adult men

Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.

USDA entries for hummus

Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.

USDA description	Fiber / 100 g	Soluble	Insoluble
Hummus, commercial	5.4 g	–	–
Hummus, home prepared	4 g	–	–
Hummus, plain	5.4 g	–	–
Hummus, flavored	5.3 g	–	–

Frequently asked questions

How much fiber is in hummus?

2 tbsp of hummus, about 30 grams, contains 1.4 grams of dietary fiber. That is 4.7 grams of fiber per 100 grams and 5% of the 28 gram daily value.

Is hummus high in fiber?

Not especially. Hummus has 1.4 g per serving, which ranks 16 of 17 legumes in the FiberUp database. It still counts toward plant diversity, but the fiber in a meal will come from elsewhere.

Is the fiber in hummus soluble or insoluble?

About 29% of the fiber in hummus is soluble (0.4 g) and 71% is insoluble (1 g). Soluble fiber forms a gel that slows digestion and feeds gut bacteria; insoluble fiber adds bulk and speeds transit.

How many servings of hummus would reach a daily fiber goal?

It would take about 18 servings to reach 25 g (the adequate intake for adult women) and 28 servings to reach 38 g (adult men). Spreading fiber across several foods is easier and better for gut bacteria diversity.

Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.