Hummus Nutrition Facts

Hummus Calories and Health Benefits

Verywell / Alexandra Shytsman

Hummus is a Middle Eastern food that is commonly used as a spread or a dip. It's a popular food among smart eaters and it may be good choice to include in a meal plan for weight loss or good overall health. 

Hummus calories are substantial, but since hummus is made from nutritious ingredients, it provides your body with healthy nutrients. When you eat hummus you're giving your body healthy fiber, healthy fats, healthy carbohydrates, and very little sugar. Learn more about the nutrition facts and benefits of hummus.

(Note: the nutrition facts do vary based on the type of hummus you consume—if you make it yourself you can better control the exact nutrients that go into it.)

Nutrition Facts

The following nutrition information is provided by the USDA for one tablespoon (15g) of hummus.

  • Calories: 27
  • Fat: 1.3g
  • Sodium: 36mg
  • Carbohydrates: 3g
  • Fiber: 0.6g
  • Sugars: 0.04g
  • Protein: 1.2g

Hummus Health Benefits

The fat in hummus is a combination of polyunsaturated and monounsaturated fats, largely coming from the tahini or sesame paste. Both of these fats provide heart-healthy benefits

The chickpeas used to make hummus are an excellent source of vegan, leguminous protein. Though legumes do not confer a complete set of essential amino acids on their own, the deficit is remedied when they are combined with whole grains.

According to this 2016 review, there is an indication that chickpeas and hummus may have a positive impact on some markers of cardiovascular disease as well as on glucose and insulin regulation.

You'll also increase your diet-boosting fiber intake slightly when you consume hummus. Fiber helps you to feel fuller after eating. That feeling of satiety or satisfaction helps you to eat less throughout the day so you can lose weight or maintain your current healthy weight. 

Common Questions

Is hummus high in sodium? Depending on where you buy or how you make hummus, it can be high in sodium. Some of the better store-bought brands have between 50 and 80 milligrams of sodium per serving, but others have more. Some brands have nearly 200 milligrams of sodium per serving.

What are the best ways to eat hummus? You can use hummus as a spread on your favorite wrap or sandwich. Skip the mayo or creamy dressing and spread a thin layer of hummus instead.

Hummus also makes a great dip, but it's easy for hummus calories to add up quickly when you eat it this way, so you may want to pair it with a low-fat, low-calorie crunchy food such as celery, radishes, carrots, or jicama.

One of the most clever ways to use hummus is in hard-boiled eggs. Scoop out the yolk and replace it with a spoonful of hummus for a savory, deviled-egg alternative.

Healthy Hummus Recipes and Preparation Tips 

Hummus is really easy to make at home. If you have a blender or a food processor the dip takes just minutes to mix. You can even make it healthier by controlling the ingredients:

  • If you want to reduce the fat in hummus, use less oil (or no oil at all). Some healthy cooks use chicken stock instead.
  • If you want to reduce the salt in hummus, choose chickpeas that are not in a can (the dried variety should provide no added salt) and don't add any salt when you prepare your dip.

Pita bread is a popular food to eat with hummus. Pita can be healthy, and make the snack a more complete source of essential amino acids, if made from whole grains.

Allergies and Interactions

Be careful eating hummus if you are allergic to chickpeas or sesame. Hummus is often made with additional ingredients, so read the label carefully. 

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Article Sources
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  1. Augustin LS, Chiavaroli L, Campbell J, et al. Post-prandial glucose and insulin responses of hummus alone or combined with a carbohydrate food: a dose-response study. Nutr J. 2016. doi: 10.1186/s12937-016-0129-1

  2. 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