Hummus Nutrition, Calories, and Health Benefits

Hummus is a Middle Eastern food that is commonly used as a spread or a dip. It's a popular food among smart eaters. But is hummus healthy? And why are hummus calories so high?

This savory spread is traditionally made with tahini and oil so it is usually high in fat. But other ingredients can boost hummus nutrition so you can include it in a meal plan for weight loss or good health.

Hummus Calories and Nutrition

Hummus Nutrition Facts
Serving Size 1 Serving (100 g)
Per Serving	% Daily Value*
Calories 25
Calories from Fat 13
Total Fat 1.4g	2%
Saturated Fat 0.2g	1%
Polyunsaturated Fat 0.5g
Monounsaturated Fat 0.6g
Sodium 57mg	2%
Potassium 34mg	1%
Carbohydrates 2.1g	1%
Dietary Fiber 0.9g	4%
Protein 1.2g
Vitamin A 0% · Vitamin C 2%
Calcium 1% · Iron 1%
Traditional hummus is made from tahini or sesame paste. Tahini is a condiment that is made from toasted sesame seeds and even though it contains a dose of fat, it provides both polyunsaturated and monounsaturated fat which are both healthy. Tahini also provides a small amount of diet-boosting fiber and protein.

The other important ingredient in hummus is chickpeas. Chickpeas are nutritious. A one-cup serving of chickpeas made from dried beans (with no salt or added fat) provides 295 calories, 16 grams of protein, 49 grams of carbohydrate, 14 grams of fiber, and 5 grams of fat.

Most hummus recipes also call for olive oil, lemon, garlic, and water.

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, very little sugar , and healthy carbohydrates.

So does hummus have a downside? It can. 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.

Here's how hummus calories stack up between popular brands:

A two-tablespoon serving of Pita Pal Organic Hummus provides 60 calories, 3 grams of fat, 7 grams of carbohydrate, 3 grams of protein, 2 grams of fiber and 65 milligrams of sodium
A serving of Sabra Classic Hummus provides 70 calories, 5 grams of fat, 4 grams of carbohydrate, 1 gram of fiber, 2 grams of protein and 130 milligrams of sodium
Two tablespoons of Fountaine Sante Traditional Hummus contains 80 calories, 5 grams of fat, 6 grams of carbohydrate, 1 gram of fiber, 1 gram of protein and 125 milligrams of sodium

Hummus Health Benefits

The fat in hummus is a combination of polyunsaturated fat and monounsaturated fat. Both of these fats provide heart-healthy benefits. You can increase your intake of polyunsaturated fats by eating more nuts (like walnuts or almonds) or fish (like albacore tuna or salmon).

You'll also increase your 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.

Healthy Ways to Use 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 also easy for hummus calories to add up quickly when you eat it this way. So it's best to pair it with a low-fat, low-calorie crunchy food. Celery, radishes, carrots or jicama are all good choices.

Pita bread is another popular food to eat with hummus.

Pita can be healthy, but it can also be a source of refined carbohydrates. Choose a whole grain pita for a more nutritious option.

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

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. And 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.