Table of ContentsView AllTable of ContentsWhy It’s Good for YouIts DownsideSnack and Meal Inspiration
Table of ContentsView All
View All
Table of Contents
Why It’s Good for You
Its Downside
Snack and Meal Inspiration
In addition to dip, hummus can be used as a salad topper, a spread on sandwiches, grain dishes, and more. Many variations of hummus are made with other bean varieties, flavors, and ingredients.
Marina Kuttig/ Getty Images
12 Reasons Hummus Good Is Good for You
The main ingredient in traditional hummus is chickpeas (garbanzo beans). These beans contain fiber-filledcarbohydrates, protein, and other micronutrients likefolateand iron. One 2-tablespoon serving of hummus has 70 calories and 5 grams (g) of fat.The ingredients in hummus (chickpeas, tahini, and olive oil) have a variety of health-promoting nutrients.
Other Types of HummusYou can make hummus using other legumes (plants of theFabaceaefamily, which includes peas, beans, and lentils), such as edamame, white beans, and black beans. Using different legumes can add more nutrition and variety to your diet.
Other Types of Hummus
You can make hummus using other legumes (plants of theFabaceaefamily, which includes peas, beans, and lentils), such as edamame, white beans, and black beans. Using different legumes can add more nutrition and variety to your diet.
1. Fiber
One small serving of hummus (about 2 tablespoons) provides roughly 2 g of fiber, or 7% of your daily fiber needs.Fiberis the indigestible part of carbohydrates, delaying gastric emptying, which can increase feelings of fullness and slow down how quickly blood sugars rise.
Eating enough fiber is also important for keeping your bowels regular and is associated with gut and heart health. Experts recommend consuming 25–38 g of fiber daily.
2. Protein
Protein is essential for maintaining and supporting the structure and function of organs and cells.Hummus provides a small amount of protein per serving. Plant-based proteins like chickpeas have no saturated fat, making them a great addition to a heart-healthy diet.
3. Carbohydrates
The carbohydrates in hummus are complex and consist of dietary fiber and resistant starch such asamylose.These carbohydrates are digested more slowly and function asprebiotics, which feed good bacteria in the gut (stomach).
Complex CarbohydratesCarbohydrates aremacronutrientsand the body’s preferred source of energy. Complex carbohydrates like fiber take longer to break down, increase feelings of fullness, and have a slower effect on blood sugar.A fiber-rich diet can also promote bowel regularity and reduce the risk ofconstipation. Complex carbohydrates include vegetables, legumes (beans), and whole grains.
Complex Carbohydrates
Carbohydrates aremacronutrientsand the body’s preferred source of energy. Complex carbohydrates like fiber take longer to break down, increase feelings of fullness, and have a slower effect on blood sugar.A fiber-rich diet can also promote bowel regularity and reduce the risk ofconstipation. Complex carbohydrates include vegetables, legumes (beans), and whole grains.
4. Other Micronutrients
A serving of hummus provides additional benefits, as it contains small amounts of micronutrients, such as:
5. Supports Glycemic (Blood Sugar) Control
Eating more vegetables, whole-grain foods, legumes, and nuts is associated with a lower risk of type 2 diabetes andinsulin resistance(when muscle, fat, and liver cells don’t respond well to insulin and can’t take up glucose from the blood, requiring more insulin). This is likely due to phytochemicals found in plants and fiber.
Hummus contains fiber, which has alow glycemic indexand delays gastric emptying, two factors that reduce after-meal blood sugars.
6. Good for the Gut
The fiber in hummus comes from chickpeas, which contain insoluble fiber, soluble fiber, andresistant starch(a prebiotic).Prebiotics contribute to a healthy gut (ormicrobiome), associated with various benefits, including a reduced risk of heart disease, diabetes, certain cancers, andinflammatory bowel disease(IBD).
7. May Reduce Inflammation
Hummus is usually made with tahini (sesame paste). Sesame is rich in sesamin, a lignan with antioxidative and anti-inflammatory properties.Animal and laboratory studies demonstrate the anti-inflammatory role of sesamin in various inflammatory conditions.
However, more human clinical studies are needed to determine the exact relationship.
8. Helps With Weight Loss
Hummus contains fiber, protein, and healthy fat. When paired with lower-calorie options like vegetables, hummus may help reduce overall caloric intake, which can help with weight loss. Choosing hummus rather than higher-calorie foods may assist in weight loss efforts if acalorie deficitoccurs.
9. Good for the Heart
Hummus contains plant-based protein, typically low in saturated fat and high in soluble fiber.A diet low in saturated fats and high in soluble fiber may decrease yourlow-density lipoprotein (LDL) cholesterol (considered bad cholesterol), reducing your heart disease and stroke risk.
Plus, hummus is made witholive oil, a monounsaturated fat that assists in increasing high-density lipoprotein ( HDL) cholesterol (considered good cholesterol), andtahini, which containspolyunsaturatedfatty acids andomega-3 fatty acids.
10. Improves Overall Diet Quality
Experts recommend consuming 1.5 cups of legumes per week.Choosing hummus to replace less nutrient-dense foods can improve your overall diet quality.
Researchers have found an association between eating chickpeas or hummus and increased levels of dietary fiber, polyunsaturated fatty acids, vitamin A, vitamin E, vitamin C, folate, magnesium, potassium, and iron compared to those not eating these foods.
11. Good Source of Iron
Iron is essential to red blood cell production for cell growth and function, hormone synthesis, and neurological development.Chickpeas, tahini, and lemon juice are often used in making hummus. Studies found hummus made with these ingredients may be a good source of iron to help reduce your risk ofiron deficiency, which may lead toanemia.
12. Supports Bone Health
One cup of chickpeas contains 114 milligrams (mg) of calcium and 158 mg of magnesium.Calcium and magnesium are essential to protecting and building strong bones. Tahini in hummus also contains calcium, zinc, copper, phosphorus, and selenium, which may help prevent bone loss.
Are There Any Downsides of Eating Hummus?
Both store-bought and homemade hummus contains sodium (typicallytable salt). Sodium is an essential nutrient, flavor enhancer, and an important preservative. However, getting too much sodium can contribute tohigh blood pressure(especially in people sensitive to sodium). Experts recommend limiting sodium to 2,300 mg each day for most adults.
Read nutrition labels to assess sodium content (and adjust your daily intake to meet your goals), or prepare your own hummus to control the amount of sodium you consume.
Hummus Snack and Meal Inspiration
Hummus can be used in various ways. Here are some simple yet delicious ways to use hummus:
Summary
Hummus is a creamy, versatile, and nutritious spread that can be a great addition to your eating plan. The ingredients used to make hummus may offer various health benefits, including improving feelings of fullness, promoting gut health, and increasing micronutrient intake.
It is also delicious, economical, easy to make, and easy to find in the store. Use hummus creatively for meal and snack inspiration to add diversity and enjoyment to your eating plan.
22 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.USDA Nutrient Database.Hummus, plain.Dahl WJ, Stewart ML.Position of the academy of nutrition and dietetics: Health implications of dietary fiber.J Acad Nutr Diet.2015;115(11):1861-70. doi:10.1016/j.jand.2015.09.003MedlinePlus.What are proteins and what do they do?American Heart Association.Saturated fat.Reister EJ, Belote LN, Leidy HJ.The benefits of including hummus and hummus ingredients into the American diet to promote diet quality and health: A comprehensive review.Nutrients.2020;12(12):3678. doi:10.3390/nu12123678Birt Diane F., Boylson Terri, Hendrich Suzanne, et al.Resistant starch: promise for improving human health.Advances in Nutrition. 2013;4(6):587-601. doi:10.3945/an.113.004325American Diabetes Association.Get to know carbs.National Institute of Health Office of Dietary Supplements.Choline.Olfert MD, Wattick RA.Vegetarian diets and the risk of diabetes.Curr Diab Rep. 2018;18(11):101. doi:10.1007/s11892-018-1070-9Birt DF, Boylston T, Hendrich S, et al.Resistant starch: promise for improving human health.Adv Nutr. 2013;4(6):587-601. doi:10.3945/an.113.004325Singh RK, Chang HW, Yan D, et al.Influence of diet on the gut microbiome and implications for human health.J Transl Med. 2017;15:73. doi:10.1186/s12967-017-1175-yDOSSOU SSK, et. al.Antioxidant lignans sesamin and sesamolin in sesame (Sesamum indicum L.): A comprehensive review and future prospects.Journal of Integrative Agriculture.2023;22(1):14-30. doi:10.1016/j.jia.2022.08.097Dalibalta S, Majdalawieh AF, Manjikian H.Health benefits of sesamin on cardiovascular disease and its associated risk factors.Saudi Pharmaceutical Journal.2020;28(10):1276-1289. doi:10.1016/j.jsps.2020.08.018Kim JY.Optimal diet strategies for weight loss and weight loss maintenance.J Obes Metab Syndr.2021 Mar 30;30(1):20-31. doi:10.7570/jomes20065U.S. Department of Agriculture.Tahini.Wallace TC, Murray R, Zelman KM.The nutritional value and health benefits of chickpeas and hummus.Nutrients.2016;8(12):766. doi:10.3390/nu8120766Berrougui H, Ikhlef S, Khalil A.Extra virgin olive oil polyphenols promote cholesterol efflux and improve HDL functionality.Evid Based Complement Alternat Med. 2015;2015:208062. doi:10.1155/2015/208062National Institute of Health. Office of Dietary Supplements.Iron.Doumani N, Severin I, Dahbi L, et al.Lemon juice, sesame paste, and autoclaving influence iron bioavailability of hummus. Foods. 2020 Apr 10;9(4):474. doi:10.3390/foods9040474U.S. Department of Agriculture.Chickpeas.Physicians Committee for Responsible Medicine.Calcium and strong bones.American Heart Association.How much sodium should I have per day?
22 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.USDA Nutrient Database.Hummus, plain.Dahl WJ, Stewart ML.Position of the academy of nutrition and dietetics: Health implications of dietary fiber.J Acad Nutr Diet.2015;115(11):1861-70. doi:10.1016/j.jand.2015.09.003MedlinePlus.What are proteins and what do they do?American Heart Association.Saturated fat.Reister EJ, Belote LN, Leidy HJ.The benefits of including hummus and hummus ingredients into the American diet to promote diet quality and health: A comprehensive review.Nutrients.2020;12(12):3678. doi:10.3390/nu12123678Birt Diane F., Boylson Terri, Hendrich Suzanne, et al.Resistant starch: promise for improving human health.Advances in Nutrition. 2013;4(6):587-601. doi:10.3945/an.113.004325American Diabetes Association.Get to know carbs.National Institute of Health Office of Dietary Supplements.Choline.Olfert MD, Wattick RA.Vegetarian diets and the risk of diabetes.Curr Diab Rep. 2018;18(11):101. doi:10.1007/s11892-018-1070-9Birt DF, Boylston T, Hendrich S, et al.Resistant starch: promise for improving human health.Adv Nutr. 2013;4(6):587-601. doi:10.3945/an.113.004325Singh RK, Chang HW, Yan D, et al.Influence of diet on the gut microbiome and implications for human health.J Transl Med. 2017;15:73. doi:10.1186/s12967-017-1175-yDOSSOU SSK, et. al.Antioxidant lignans sesamin and sesamolin in sesame (Sesamum indicum L.): A comprehensive review and future prospects.Journal of Integrative Agriculture.2023;22(1):14-30. doi:10.1016/j.jia.2022.08.097Dalibalta S, Majdalawieh AF, Manjikian H.Health benefits of sesamin on cardiovascular disease and its associated risk factors.Saudi Pharmaceutical Journal.2020;28(10):1276-1289. doi:10.1016/j.jsps.2020.08.018Kim JY.Optimal diet strategies for weight loss and weight loss maintenance.J Obes Metab Syndr.2021 Mar 30;30(1):20-31. doi:10.7570/jomes20065U.S. Department of Agriculture.Tahini.Wallace TC, Murray R, Zelman KM.The nutritional value and health benefits of chickpeas and hummus.Nutrients.2016;8(12):766. doi:10.3390/nu8120766Berrougui H, Ikhlef S, Khalil A.Extra virgin olive oil polyphenols promote cholesterol efflux and improve HDL functionality.Evid Based Complement Alternat Med. 2015;2015:208062. doi:10.1155/2015/208062National Institute of Health. Office of Dietary Supplements.Iron.Doumani N, Severin I, Dahbi L, et al.Lemon juice, sesame paste, and autoclaving influence iron bioavailability of hummus. Foods. 2020 Apr 10;9(4):474. doi:10.3390/foods9040474U.S. Department of Agriculture.Chickpeas.Physicians Committee for Responsible Medicine.Calcium and strong bones.American Heart Association.How much sodium should I have per day?
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
USDA Nutrient Database.Hummus, plain.Dahl WJ, Stewart ML.Position of the academy of nutrition and dietetics: Health implications of dietary fiber.J Acad Nutr Diet.2015;115(11):1861-70. doi:10.1016/j.jand.2015.09.003MedlinePlus.What are proteins and what do they do?American Heart Association.Saturated fat.Reister EJ, Belote LN, Leidy HJ.The benefits of including hummus and hummus ingredients into the American diet to promote diet quality and health: A comprehensive review.Nutrients.2020;12(12):3678. doi:10.3390/nu12123678Birt Diane F., Boylson Terri, Hendrich Suzanne, et al.Resistant starch: promise for improving human health.Advances in Nutrition. 2013;4(6):587-601. doi:10.3945/an.113.004325American Diabetes Association.Get to know carbs.National Institute of Health Office of Dietary Supplements.Choline.Olfert MD, Wattick RA.Vegetarian diets and the risk of diabetes.Curr Diab Rep. 2018;18(11):101. doi:10.1007/s11892-018-1070-9Birt DF, Boylston T, Hendrich S, et al.Resistant starch: promise for improving human health.Adv Nutr. 2013;4(6):587-601. doi:10.3945/an.113.004325Singh RK, Chang HW, Yan D, et al.Influence of diet on the gut microbiome and implications for human health.J Transl Med. 2017;15:73. doi:10.1186/s12967-017-1175-yDOSSOU SSK, et. al.Antioxidant lignans sesamin and sesamolin in sesame (Sesamum indicum L.): A comprehensive review and future prospects.Journal of Integrative Agriculture.2023;22(1):14-30. doi:10.1016/j.jia.2022.08.097Dalibalta S, Majdalawieh AF, Manjikian H.Health benefits of sesamin on cardiovascular disease and its associated risk factors.Saudi Pharmaceutical Journal.2020;28(10):1276-1289. doi:10.1016/j.jsps.2020.08.018Kim JY.Optimal diet strategies for weight loss and weight loss maintenance.J Obes Metab Syndr.2021 Mar 30;30(1):20-31. doi:10.7570/jomes20065U.S. Department of Agriculture.Tahini.Wallace TC, Murray R, Zelman KM.The nutritional value and health benefits of chickpeas and hummus.Nutrients.2016;8(12):766. doi:10.3390/nu8120766Berrougui H, Ikhlef S, Khalil A.Extra virgin olive oil polyphenols promote cholesterol efflux and improve HDL functionality.Evid Based Complement Alternat Med. 2015;2015:208062. doi:10.1155/2015/208062National Institute of Health. Office of Dietary Supplements.Iron.Doumani N, Severin I, Dahbi L, et al.Lemon juice, sesame paste, and autoclaving influence iron bioavailability of hummus. Foods. 2020 Apr 10;9(4):474. doi:10.3390/foods9040474U.S. Department of Agriculture.Chickpeas.Physicians Committee for Responsible Medicine.Calcium and strong bones.American Heart Association.How much sodium should I have per day?
USDA Nutrient Database.Hummus, plain.
Dahl WJ, Stewart ML.Position of the academy of nutrition and dietetics: Health implications of dietary fiber.J Acad Nutr Diet.2015;115(11):1861-70. doi:10.1016/j.jand.2015.09.003
MedlinePlus.What are proteins and what do they do?
American Heart Association.Saturated fat.
Reister EJ, Belote LN, Leidy HJ.The benefits of including hummus and hummus ingredients into the American diet to promote diet quality and health: A comprehensive review.Nutrients.2020;12(12):3678. doi:10.3390/nu12123678
Birt Diane F., Boylson Terri, Hendrich Suzanne, et al.Resistant starch: promise for improving human health.Advances in Nutrition. 2013;4(6):587-601. doi:10.3945/an.113.004325
American Diabetes Association.Get to know carbs.
National Institute of Health Office of Dietary Supplements.Choline.
Olfert MD, Wattick RA.Vegetarian diets and the risk of diabetes.Curr Diab Rep. 2018;18(11):101. doi:10.1007/s11892-018-1070-9
Birt DF, Boylston T, Hendrich S, et al.Resistant starch: promise for improving human health.Adv Nutr. 2013;4(6):587-601. doi:10.3945/an.113.004325
Singh RK, Chang HW, Yan D, et al.Influence of diet on the gut microbiome and implications for human health.J Transl Med. 2017;15:73. doi:10.1186/s12967-017-1175-y
DOSSOU SSK, et. al.Antioxidant lignans sesamin and sesamolin in sesame (Sesamum indicum L.): A comprehensive review and future prospects.Journal of Integrative Agriculture.2023;22(1):14-30. doi:10.1016/j.jia.2022.08.097
Dalibalta S, Majdalawieh AF, Manjikian H.Health benefits of sesamin on cardiovascular disease and its associated risk factors.Saudi Pharmaceutical Journal.2020;28(10):1276-1289. doi:10.1016/j.jsps.2020.08.018
Kim JY.Optimal diet strategies for weight loss and weight loss maintenance.J Obes Metab Syndr.2021 Mar 30;30(1):20-31. doi:10.7570/jomes20065
U.S. Department of Agriculture.Tahini.
Wallace TC, Murray R, Zelman KM.The nutritional value and health benefits of chickpeas and hummus.Nutrients.2016;8(12):766. doi:10.3390/nu8120766
Berrougui H, Ikhlef S, Khalil A.Extra virgin olive oil polyphenols promote cholesterol efflux and improve HDL functionality.Evid Based Complement Alternat Med. 2015;2015:208062. doi:10.1155/2015/208062
National Institute of Health. Office of Dietary Supplements.Iron.
Doumani N, Severin I, Dahbi L, et al.Lemon juice, sesame paste, and autoclaving influence iron bioavailability of hummus. Foods. 2020 Apr 10;9(4):474. doi:10.3390/foods9040474
U.S. Department of Agriculture.Chickpeas.
Physicians Committee for Responsible Medicine.Calcium and strong bones.
American Heart Association.How much sodium should I have per day?
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