Nutrition Facts Snacks Hummus Nutrition Facts Hummus Calories and Health Benefits By Malia Frey Malia Frey Facebook LinkedIn Twitter Malia Frey is a weight loss expert, certified health coach, weight management specialist, personal trainer, and fitness nutrition specialist. Learn about our editorial process Updated on October 11, 2021 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Melissa Rifkin, MS, RD, CDN Medically reviewed by Melissa Rifkin, MS, RD, CDN Melissa Rifkin is a Connecticut-based registered dietitian with over 15 years of experience working in the clinical setting. Learn about our Medical Review Board Print 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: 27Fat: 1.3gSodium: 36mgCarbohydrates: 3gFiber: 0.6gSugars: 0.04gProtein: 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 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. 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. Was this page helpful? Thanks for your feedback! Get nutrition tips and advice to make healthy eating easier. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit 2 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. 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 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