Hummus, the chickpea-based dip that’s a staple in many Middle Eastern cuisines, is on the rise in the U.S. Multiple factors are fueling its growing popularity, according to the USDA: Hummus is naturally gluten-free, and Americans now have bigger appetites for healthier snacks. But how healthy is hummus? Here’s what the experts say.
What is hummus made of?
Traditional hummus is made from a blend of chickpeas, olive oil, tahini (sesame paste), lemon juice and spices, and this mix makes for a nutrient-dense food, says Elizabeth G. Matteo, a registered dietitian at Boston University’s Sargent Choice Nutrition Center. “It generally offers more vitamins and minerals than many other dips or spreads,” she says, since it includes calcium, folate and magnesium.
This blend of nutrients can also stabilize blood sugar and help prevent heart disease, says Los Angeles-based registered dietitian Lindsey Pine. Hummus also contains what she calls the “trifecta of macronutrients”—healthy fat, protein and fiber—that keep you full and satisfied, which is key to maintaining a healthy weight.
Want to eat healthier? Sign up for TIME’s guide to better eating.
Just like beans, lentils, peas and other dry, edible legume seeds that fall into the ‘pulses’ category, chickpeas are a good source of protein and fiber compared to other plants. But don’t expect to get your daily dose of either from hummus alone: a two-tablespoon serving of the dip contains two grams of protein and one gram of fiber. (The daily government recommendation is about 50 grams of protein per day for an average adult; for dietary fiber, the recommendations are about 25 grams a day for women and around 38 grams a day for men.) Chickpeas also are not a complete source of protein, meaning they don’t have all of the essential amino acids that meat, fish, dairy and eggs do.
What’s the healthiest way to eat hummus?
Though hummus is packed with healthful ingredients, you still shouldn’t eat a whole tub in a sitting. “It is relatively high in calories due to the tahini and oil content,” says Angela Lemond, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics.
A store-bought brand of hummus typically contains around 70 calories for a two-tablespoon portion, so “it is very easy to overdo it,” adds Pine. She suggests buying pre-portioned packs or portioning hummus out yourself before digging in to keep serving sizes in check.
Another thing to watch out for is what you pair with hummus. Dip lots of pita bread, chips or crackers, and you can derail a healthy meal or snack easily, Pine says. Instead, she suggests dipping raw crunchy vegetables, such as bell peppers, broccoli, celery and carrots, or using a dollop in a salad, while Matteo likes to incorporate hummus into homemade salad dressings or atop Mediterranean-style proteins like falafel, fish or chicken. If you still want to enjoy hummus with bread, Matteo suggests swapping in a whole grain pita for a regular one for the extra protein and fiber.
What’s the healthiest kind of hummus to buy?
Many brands overdo it on sodium, so check the nutrition label. Aim for a brand that has about 80 mg of sodium or less per two-tablespoon serving, Pine says. It’s also important to read the ingredients list; choose a brand that contains ingredients as close to the traditional recipe of chickpeas, tahini, garlic, olive oil, salt and spices as possible, and avoid brands that add other types of oils, preservatives or sugar.
Better yet, she recommends, try making hummus at home. You can use canned chickpeas, but if they contain too much sodium for your taste or health needs, try a canned brand that doesn’t add salt. You can also use dry chickpeas after soaking and cooking them, or try frozen green chickpeas (whose color simply comes from being harvested earlier) from the frozen produce section of the grocery store.
Purée your pulses in a mini food processor, says Lemond, and you can create your own version to suit your tastes—whether by adding oils, spices or lime or lemon juice, or by mixing in other pulses like beans, lentils or peas, or by adding vegetables like edamame and beets. “Don’t be afraid to experiment,” she says.
FAQs
Health benefits
Hummus is high in several important nutrients, including fiber and protein. A 2016 study explains that people who eat chickpeas or hummus eat more fiber, unsaturated fat, antioxidant vitamins, magnesium, potassium, and iron. This may be due, in part, to the presence of these ingredients in hummus.
Is it okay to eat hummus every day? ›
Eating hummus everyday can be part of a balanced diet, as long as you pay attention to the portion you choose and aim to keep it to around 2 to 4 tablespoons at a time. It's a nutrient-rich choice to have regularly. Hummus contains both protein and carbohydrates.
Is hummus considered unhealthy? ›
Hummus is a versatile ingredient and a good source of fiber, along with vitamins and minerals like manganese, copper, folate, and iron. Thanks to its impressive nutrient profile, it may help ease inflammation, promote heart health, and support blood sugar management.
Is everything hummus healthy? ›
Just check that the store-bought kind doesn't have added sugars, inflammatory oils like soybean, or extra preservatives. No matter how you prefer to eat it, hummus is a tasty and healthy way to introduce more plant-based protein, fiber, and nutrients to your diet.
Does hummus burn belly fat? ›
Weight Loss and Our Favorite Dip. Many people worry, and ask “is hummus fattening” as they begin their diet. This is unfortunate, because humus can be a great snack to actually aid weight loss. That's because monounsaturated fats help you lose weight – specifically belly fat.
Is hummus full of sugar? ›
Fortunately for us all, most hummus contains little to no sugar. Whew! In fact, hummus is often recommended for low- or no-sugar diets—since aside from skimping on sweeteners, it packs a heavy dose of vitamins and minerals, protein, complex carbohydrates, heart-healthy fats, and fiber.
Why can't you eat hummus after 2 days? ›
But both varieties should last up to 7 days in the refrigerator (for prepared hummus this applies once the container is opened). Like any food, hummus is perishable and is prone to spoilage. When the product no longer smells or tastes the same as it did when originally purchased or prepared, it is time to throw it out.
Can you overeat hummus? ›
"If you are just starting to eat hummus (or any fiber-rich food), start with a couple of tablespoons and make sure you are drinking plenty of water to help move the fiber through your system." She added, "Overall, hummus is a relatively safe food to 'overdo it' on."
Is hummus anti-inflammatory? ›
Rich in anti-inflammatory ingredients. The classic ingredients involved in making a traditional hummus like chickpeas, sesame seeds and olive oil have beneficial properties including being anti-inflammatory. In fact, virgin olive oil is said to have an anti-inflammatory action which is on a par with ibuprofen.
Is store-bought hummus bad for you? ›
You have to be careful with store bought brands, as many manufacturers may choose to use cheaper oils, like canola, vegetable, or soybean oil, when making their hummus. These processed oils can cause inflammation, are primarily genetically modified, and contain harmful polyunsaturated fats.
Abraham's Hummos. This small-batch brand does things its own way, resulting in a hummus that is much lower in calories and sodium. The biggest difference is Abraham's hummus doesn't contain oil, just chickpeas, tahini, apple cider vinegar, garlic, and spices.
What is the healthiest way to eat hummus? ›
Hummus is a fantastic addition to big leafy salads with crisp seasonal veggies, warm pita bread, olives, and pickled red onions. It's a wholesome and colorful meal for anyone who loves Mediterranean food.
What to avoid in hummus? ›
When you're shopping for hummus in the store, watch out for artificial preservatives like sodium benzoate and potassium sorbate. Artificial preservatives are unnecessary, and we believe there are better ways to ensure that food stays fresh and safe.
Is it OK to eat a whole tub of hummus? ›
Though hummus is packed with healthful ingredients, you still shouldn't eat a whole tub in a sitting. “It is relatively high in calories due to the tahini and oil content,” says Angela Lemond, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics.
What happens to your body when you eat hummus regularly? ›
Hummus, which is high in nutrients and protein, can help with weight loss. The high fiber content prevents overeating and weight gain, especially around the organs. The spread helps balance blood sugar levels and fights cravings and overeating.
Is hummus good or bad carbs? ›
Simply put, hummus is a wise food choice, whether you're looking to eat a more nourishing diet, or lose weight. It's not fattening in the right quantities, and it's a great source of complex carbohydrates, protein, and fiber that your body needs to be balanced!
Why does hummus have to be eaten within 2 days? ›
Hummus can cause food poisoning if it is kept too long and at too high an ambient temperature.
Is hummus the healthiest dip? ›
This dip is one of the best choices for people who are trying to eat healthy. That's because it contains many of the nutrients (calcium, fiber, protein, and more) that your body needs!
Is sabra hummus actually healthy? ›
It Contains Unncessary Preservatives
While many of these ingredients are not harmful for your health, they're not required to make hummus — so why bother eating them? One ingredient used in Sabra, however, does carry some health concerns: potassium sorbate.
