Spinach Dip vs Hummus: Calories and Nutrition Compared (2026)

Hummus, with 7.3 g of protein, is higher in protein than spinach dip, which has 2.4 g. Spinach dip has 345 calories, while hummus has 229 calories, making hummus lower in calories.

When comparing spinach dip and hummus, it's important to consider their nutritional profiles. Both are popular dips, but they offer different benefits depending on dietary needs.

What Is the Difference Between Spinach Dip and Hummus?

Spinach dip is a creamy dip made primarily from spinach and often includes ingredients like cream cheese and sour cream. It is typically served with chips or vegetables. Hummus is a spread made from cooked, mashed chickpeas or other legumes, blended with tahini, olive oil, lemon juice, and garlic. It is commonly enjoyed with pita bread or vegetables.

Spinach Dip vs Hummus: Nutrition Side by Side

The following table provides a side-by-side comparison of spinach dip and hummus, highlighting their nutritional differences.

Nutrient (per 100 g)	Spinach dip	Hummus
Calories	345 kcal	229 kcal
Protein	2.4 g	7.3 g
Carbs	3.4 g	14.9 g
Sugar	2.3 g	0.3 g
Fat	35.8 g	17.1 g
Fiber	0.3 g	5.4 g
Sodium	570 mg	438 mg

Which Is Better, Spinach Dip or Hummus?

For weight loss: Hummus is the better choice for weight loss, containing 229 calories compared to spinach dip's 345 calories.

For muscle and protein: Hummus provides more protein at 7.3 g, while spinach dip has only 2.4 g.

For low-carb or low-sugar: Hummus has 14.9 g of carbs and 0.3 g of sugar, while spinach dip has 3.4 g of carbs and 2.3 g of sugar.

How to Track Spinach dip and Hummus Accurately

Portion sizes and macro content can be easy to misjudge, leading to unintentional overconsumption. 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 presented are rounded reference values for educational use only and are not intended as 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 has 7.3 g of protein, while spinach dip contains 2.4 g of protein.

Which has fewer calories?

Hummus has 229 calories, while spinach dip has 345 calories.

What are the fat contents of each?

Spinach dip contains 35.8 g of fat, while hummus has 17.1 g of fat.

How much sodium is in each dip?

Spinach dip has 570 mg of sodium, whereas hummus contains 438 mg of sodium.

What is the carbohydrate content of hummus?

Hummus has 14.9 g of carbohydrates per 100 g.

How much fiber is in spinach dip?

Spinach dip contains 0.3 g of fiber per 100 g.

Key Takeaways

• Spinach dip has 345 calories per 100 g.
• Hummus has 229 calories per 100 g.
• Spinach dip contains 2.4 g of protein.
• Hummus contains 7.3 g of protein.
• Spinach dip has 35.8 g of fat.
• Hummus has 17.1 g of fat.