Which is healthier, hummus or guacamole?

Guacamole, on five of our six scored nutrients, and calories are most of the reason: 155 calories per 100g against 233 calories for hummus. Hummus takes the row guacamole cannot touch, 7.9g of protein per 100g against 1.9g. Both are built on unsaturated fat, one from tahini and olive oil, the other from avocado, and both are a better thing to put on a plate than the chip that usually goes with them. A quarter cup of hummus is 140 calories; the same scoop of guacamole is 93.

Which has more protein, hummus or guacamole?

Hummus, four times over. USDA data puts hummus at 7.9g of protein per 100g against guacamole's 1.9g, six grams of protein apart. In a two-tablespoon scoop that is 2.4g against 0.6g, which is modest either way. Hummus is ground chickpeas, guacamole is a fruit, and that is the whole explanation.

Which has fewer calories, hummus or guacamole?

Guacamole, by a third. Per 100g it is 155 calories where hummus is 233, a difference of 78 calories per 100g. Two tablespoons of guacamole is 47 calories against 70 for hummus, and a quarter cup is 93 against 140. What goes into the dip usually costs more than the dip: an ounce of potato chips adds 153 calories to either one.

Is hummus or guacamole better for keto?

Guacamole is the easy one here. Its 6.5g of fiber per 100g cancels most of the carbohydrate. That leaves 1.9g of net carbs per 100g against 8.3g for hummus. A two-tablespoon scoop of guacamole is 0.6g of net carbs and the same scoop of hummus is 2.5g. Hummus is not banned on keto, but a quarter cup at 5g of net carbs takes a quarter of a 20g day, and a quarter cup of guacamole at 1.1g does not.

Which has more fiber, hummus or guacamole?

Guacamole, and by the thinnest margin on the page: 6.5g of fiber per 100g against 6g. That 0.5g of fiber per 100g is enough for our table to hand over the row and not enough for anyone to notice. A quarter cup of guacamole gives 3.9g of fiber and the same scoop of hummus 3.6g, which is a lot for a dip. Either beats what tends to go in it, since an ounce of potato chips carries 0.8g.

Which is better for weight loss, hummus or guacamole?

Guacamole costs less per scoop, 47 calories for two tablespoons against 70 for hummus, so a heavy hand is cheaper. Hummus answers with protein, 7.9g per 100g against 1.9g, and protein is what stops a snack turning into a second snack. Both are dense enough that the portion settles it: a whole cup of guacamole is 372 calories and half a cup of hummus is 280. Weigh either one once and the guessing stops.

Which has more sodium, hummus or guacamole?

Hummus carries a little more: 379mg of sodium per 100g against 344mg, a difference of 35mg of sodium per 100g. Both run higher than people expect from a vegetable dip, because salt is what makes tahini and avocado taste of anything. A quarter cup of hummus carries 227mg and the same scoop of guacamole 206mg, against a 2,300mg daily limit. Made at home, either can come in far below that.

Hummus

Guacamole

All Comparisons

Hummus vs Guacamole

Guacamole

Wins in 5 of 6 categories

Compare hummus and guacamole calories, protein, net carbs and sodium. Guacamole is the lighter scoop; hummus is the only one of the two that brings protein.

Verdict (USDA data)

Per 100g (USDA data), Hummus has 233 calories vs Guacamole's 155. Hummus has more protein (7.9g vs 1.9g); Guacamole has less fat (14.2g vs 17.8g). Pick Hummus for more protein, Guacamole for less fat.

Sources: Hummus (FDC 321358) · Guacamole (FDC 2709307)

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Nutrition Comparison (per 100g)

Nutrient	Hummus		Guacamole
Calories	233	vs	155
Protein	7.9g	vs	1.9g
Carbs	14.3g	vs	8.4g
Fat	17.8g	vs	14.2g
Fiber	6g	vs	6.5g
Sodium	379mg	vs	344mg

Winner determined by: fewer calories, more protein, fewer carbs, less fat, more fiber, less sodium

Source: USDA FoodData Central. Hummus: FDC 321358 · Guacamole: FDC 2709307.

When to Choose Each

Choose Hummus when:

You want protein from a dip (7.9g of protein per 100g against 1.9g)
You want plant iron (2.4mg of iron per 100g against 0.5mg)
You're dipping raw vegetables and want something that eats like a small meal, at 140 calories a quarter cup
You want a dip that barely moves blood sugar, which hummus lists at a glycemic index of 6

See full Hummus nutrition

Choose Guacamole when:

You're counting calories (155 calories per 100g against 233)
You're on keto (1.9g of net carbs per 100g against 8.3g)
You want potassium (472mg of potassium per 100g against 228mg)
You want the lighter scoop at the same volume: 47 calories for two tablespoons against 70

See full Guacamole nutrition

Frequently Asked Questions

Last updated: 2026-09-13

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