Is Organic Original Hummus Keto?

The Ingredient Breakdown

When evaluating a product for the ketogenic diet, we look for hidden sugars, starches, and inflammatory oils. The ingredient list for Organic Original Hummus is surprisingly clean, which is why it passes our keto test. Let's look at the specific components.

The primary ingredient is Organic Steamed Chickpeas. Chickpeas (garbanzo beans) are the main point of contention for keto purists. They are higher in carbs than nuts or avocados. However, because this product lists them as 'steamed' and uses water, it avoids the added oils often found in cheaper, shelf-stable hummus. The carb count here is manageable as long as portion control is observed.

Next, we have Organic Sesame Tahini. Sesame seeds are naturally low in carbohydrates and high in healthy fats. This is the heart of hummus and provides the creamy texture without spiking insulin. It is a staple in many keto kitchens.

The Blend of Oils (Sunflower and Extra Virgin Olive Oil) is also a positive sign. Unlike hydrogenated soybean or canola oils often found in generic brands, these organic oils are stable and heart-healthy. Olive oil is a monounsaturated fat powerhouse, perfect for a high-fat diet.

Finally, the supporting cast includes Sea Salt, Organic Garlic, Citric Acid, Cumin, and Guar Gum. The only one to watch is Guar Gum. This is a thickening agent derived from guar beans. While it is generally recognized as safe and low-carb, some individuals on strict 'dirty keto' diets prefer to avoid gums as they can cause digestive bloating. However, from a macronutrient perspective, the amount used here is negligible and does not impact ketosis.

Nutritional Value

To understand if this fits your diet, we have to look at the numbers. A standard serving of hummus (usually 2 tablespoons) typically contains between 4 to 6 grams of total carbohydrates. Because chickpeas contain fiber (roughly 1-2 grams per serving), the Net Carbs usually land between 3 to 4 grams.

For a standard ketogenic diet (20g net carbs per day), consuming one serving of this hummus uses up roughly 15-20% of your daily allowance. This leaves plenty of room for leafy greens, proteins, and other vegetables. The fat content is also respectable, usually around 5 grams of fat per serving, helping you reach your high-fat macro goals.

Calorie-wise, it is energy-dense, averaging about 70-80 calories per serving. This is not a 'free food'—you must track it. However, because it contains no added sugar (thanks to the lack of sweeteners in the ingredient list), it does not cause the rapid blood sugar spikes that kick you out of ketosis.