Hummus Nutrition Facts 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 some 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: 39
  • Fat: 2.7g
  • Sodium: 72.1mg
  • Carbohydrates: 3g
  • Fiber: 0.9g
  • Sugars: 0.04g
  • Protein: 1.2g
  • Iron: 0.5mg
  • Magnesium: 6.8mg
  • Zinc: 0.3mg
  • Folate: 17mcg

Hummus Health Benefits

Hummus has long been viewed as a health food due to its simple, nutrient rich ingredients. Choosing a high-quality hummus or making it yourself using unsaturated fats and minimal ingredients will provide even more health benefits.

Provides Healthy Fats

The fat in hummus is a combination of polyunsaturated and monounsaturated fats, mainly from tahini or sesame paste. Both of these fats provide heart-healthy benefits. Research shows polyunsaturated fats promote cognition and mental health conditions such as depression and may prevent Alzheimer's disease.

The American Heart Association suggests swapping saturated fat for monounsaturated or polyunsaturated fat to help reduce LDL cholesterol levels and improve heart health.

Helps with Healthy Weight Balance

The chickpeas used to make hummus are a good 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. Protein helps with meal satiety and keeps you feeling full, which can make it easier to consume a balanced number of calories. Research shows chickpeas are excellent for improving feelings of fullness and satisfaction.

Chickpeas used to make hummus also contain fiber, which is vital for health and healthy weight balance. Studies support the combination of fiber and protein found in chickpeas as a weight loss and maintenance aid.

May Benefit Heart Health

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. The high-quality carbohydrates provided by chickpeas, which include plenty of fiber, benefit heart health.

Provides High Fiber Carbohydrates

Hummus is a source of complex carbohydrates, thanks to chickpeas. Fiber is vital for health for numerous reasons; it improves blood sugar, cholesterol, gut health, and weight balance and wards off some forms of cancer.

Can Improve Diet Quality

Research on the inclusion of hummus in the diet suggests that this food may improve the quality of your diet. Researchers believe hummus can improve diet quality by replacing foods higher in saturated fats, sodium, or added sugars.

In general, including hummus in the diet has been shown to improve post-meal blood sugar control, fasting cholesterol levels, appetite control, and daily food intake compared to other common food choices.


Be careful eating hummus if you are allergic to chickpeas or sesame. Hummus is often made with additional ingredients, so read the label carefully. Chickpeas are legumes like soybeans and peanuts, which are common allergens. Chickpea allergy is most often due to cross-reaction in people who have an allergy to soy, peas, lentils, or hazelnuts. If you have an allergy to any of these foods or if you experience symptoms after eating hummus or chickpeas, it's best to avoid eating them.

Tahini made from sesame does not cause allergic reactions very often, with only about 0.1% of North Americans experiencing symptoms. However, Middle Eastern people may be more likely to have a sesame allergy.


There are many varieties of hummus available for sale. You can find hummus flavored with roasted bell peppers, caramelized onions, roasted garlic, beets, herbs, spices, and more. There are also sweet versions of hummus available which are actually less like hummus and more closely resemble a chickpea puree with sweeteners and add ins like chocolate chips or fruit. These sweet varieties may be labeled as dessert hummus, but they don't contain garlic, tahini, or other ingredients that define hummus.

Storage and Food Safety

Hummus is a perishable food item, so be sure to store it in the refrigerator in a sealed container. Hummus likely will not freeze well. Throw away any hummus that smells, tastes, or looks off.

How to Prepare

Hummus is 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). Some 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. Chopped veggies also make a great dipper for 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.

10 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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By Rachel MacPherson, BA, CPT
Rachel MacPherson is a health writer, certified personal trainer, and exercise nutrition coach based in Montreal.