Hummus
International · Middle Eastern
Hummus: 20 g is moderate FODMAP; 40 g is high FODMAP. One reference tablespoon weighs 20 g and two weigh 40 g. A low reference portion is not specified.
Last updated 22 September 2026Serving sizes for hummus
Hummus: 20 g is moderate FODMAP; 40 g is high FODMAP. One reference tablespoon weighs 20 g and two weigh 40 g. A low reference portion is not specified.
Tested serving sizes
| Serving | Amount | Main FODMAP | Rating |
|---|---|---|---|
| 30 g portion | 30 g | Fructans 0.25 g | |
| 100 g portion | 100 g | Fructans 0.62 g | |
| 20 g portion | 20 g | Fructans 0.16 g | |
| 2 tablespoons | 40 g | Fructans 0.3 g |
Breakdown for 30 g
Is hummus low FODMAP?
Fructans are moderate at 20 g and high at 40 g. GOS is low at 20 g and moderate at 40 g. Excess fructose, lactose, mannitol and sorbitol remain low at both portions. These are serving ratings, not measured component gram amounts.
Hummus and IBS: what to know
A FODMAP rating does not predict individual symptom tolerance. Use the prepared dip and portion together; chickpeas, tahini, garlic and other ingredients can vary between recipes.
Gut-friendly ways to eat hummus
Weigh the prepared hummus. One reference tablespoon is 20 g and two are 40 g; spoon and product sizes vary. The reference does not specify a low portion. Different recipes and accompanying foods need separate checks.
Frequently asked questions
What are the FODMAP serving sizes?
Hummus: 20 g is moderate FODMAP; 40 g is high FODMAP. One reference tablespoon weighs 20 g and two weigh 40 g. A low reference portion is not specified.
Which FODMAP groups drive the ratings?
Fructans are moderate at 20 g and high at 40 g. GOS is also moderate at 40 g; it remains low at 20 g.
Is a low serving specified?
No low reference portion is specified for this hummus preparation. The listed portions are 20 g moderate and 40 g high.
Can the same values be applied to homemade hummus?
Recipes and ingredient proportions vary. These portions describe the reference prepared dip and do not establish a matching profile for every homemade version.
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