Hummus vs Guacamole: Calories and Nutrition Compared (2026)

Hummus contains 7.3 g of protein, while guacamole has 1.9 g. Hummus is higher in calories at 229, compared to guacamole's 155.

Hummus and guacamole are both nutritious dips enjoyed worldwide. Each has its unique flavor and nutritional benefits, making them popular choices for various dishes.

What Is the Difference Between Hummus and Guacamole?

Hummus is a spread made from cooked, mashed chickpeas or other beans, blended with tahini, olive oil, and various seasonings. It is often used as a dip or spread. Guacamole is a creamy dip made primarily from ripe avocados, often mixed with lime juice, salt, and other ingredients like tomatoes and onions. It is commonly served with chips or as a topping.

Hummus vs Guacamole: Nutrition Side by Side

Below is a side-by-side comparison of the nutritional values of hummus and guacamole.

Nutrient (per 100 g)	Hummus	Guacamole
Calories	229 kcal	155 kcal
Protein	7.3 g	1.9 g
Carbs	14.9 g	8.4 g
Sugar	0.3 g	0.7 g
Fat	17.1 g	14.2 g
Fiber	5.4 g	6.5 g
Sodium	438 mg	344 mg

Which Is Better, Hummus or Guacamole?

For weight loss: Guacamole is lower in calories at 155, while hummus has 229 calories per 100 g.

For muscle and protein: Hummus offers more protein at 7.3 g, compared to guacamole's 1.9 g per 100 g.

For low-carb or low-sugar: Hummus has 14.9 g of carbs and 0.3 g of sugar, while guacamole contains 8.4 g of carbs and 0.7 g of sugar.

How to Track Hummus and Guacamole Accurately

It's easy to misjudge portion sizes and macros, especially with dips like hummus and guacamole. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Hummus contains 7.3 g of protein, while guacamole has 1.9 g.

Which has fewer calories?

Guacamole has fewer calories at 155, compared to hummus at 229.

What is the fat content in hummus?

Hummus has 17.1 g of fat per 100 g.

What is the fiber content in guacamole?

Guacamole contains 6.5 g of fiber per 100 g.

How much sodium is in hummus?

Hummus contains 438 mg of sodium per 100 g.

What is the sugar content in guacamole?

Guacamole has 0.7 g of sugar per 100 g.

Key Takeaways

• Hummus has 229 calories per 100 g.
• Guacamole has 155 calories per 100 g.
• Hummus contains 7.3 g of protein.
• Guacamole contains 1.9 g of protein.
• Hummus has 17.1 g of fat.
• Guacamole has 14.2 g of fat.