Hummus Nutrition Facts

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 fats, complex 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 are not a complete protein on their own, like many plant-based proteins, when combined with other foods like whole grains, they become complete.

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

Hummus is a source of complex carbohydrates, thanks to chickpeas. Although the fiber content is relatively low per serving, hummus may still increase satiety in a meal, thanks to the combination of heart-healthy fats, carbohydrates and protein. 

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. You may also want to watch the added sodium of dried varieties. Don't add any salt when you prepare your dip. And like all canned beans, rinsing canned chickpeas will significantly reduce added sodium, too.

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.