Yes, hummus is greatly beneficial for your health. It’s a creamy Mediterranean dip made from chickpeas, tahini, olive oil, and lemon juice. So, it’s actually a plant-based protein that provides healthy fats, digestive fiber, and essential vitamins that support your overall wellness, weight management, and blood sugar management.
If you’re thinking about whether hummus should be a part of your regular diet, this guide provides clear, research-backed answers.
By the end, you’ll know how hummus benefits your body, how many calories it has, is it’s okay for your dietary needs, and how you can include it in a balanced eating routine, because excess of even a good thing can be bad!
What Makes Hummus So Nutritious?
Traditional Mediterranean hummus is made from simple and whole ingredients. Chickpeas, tahini, extra virgin olive oil, lemon juice, and garlic, that’s it!
All these components add their unique health benefits, making a nutrient-dense food that not only feels delicious but actually benefits the body.
Chickpeas give fibre and plant proteins, whereas tahini provides minerals and healthy fats. On top of that, olive oil supports heart health, and lemon juice supports digestion by making nutrient absorption better. All these ingredients together create a balanced dip that’s better than processed or artificial dips. It nourishes the body without additives or refined ingredients, and this is what makes hummus win over other dips, such as bean dip, salsa, and mayonnaise etc.
Hummus Nutrition Facts and Calorie Content
How many calories are in hummus?
A standard 2-tablespoon or 30g serving has at least 70-82 calories. And 100 grams of hummus has nearly 166 calories. So, hummus is actually a moderate-calorie food with high nutritional density. The typical nutritional content per 2 tablespoons of hummus is as follows:
- Calories: 70–82
- Protein: 2.4–2.5 grams
- Fat: 5.4–5.8 grams (mostly unsaturated)
- Carbohydrates: 4.6–5 grams
- Dietary fiber: 1.7–2 grams
- Iron, folate, magnesium, copper, phosphorus: present in meaningful amounts
7 Science-Backed Reasons Why Hummus Is Good for You
1. Supports Heart Health
The chickpeas in hummus reduce the risk of heart disease because they are actually cholesterol-free beans and low in sodium. Besides that, they’re also a great source of polyunsaturated fats and fiber. Olive oil is one of the main ingredients of hummus, and according to the American Heart Association:
Eating more than half a tablespoon of olive oil each day reduces the risk of cardiovascular diseases by 15%.
To add to these benefits, the monounsaturated fat of olive oil helps in reducing bad, or LDL, cholesterol and blood pressure. Also, the plant-based components in olive oil have an anti-inflammatory effect. Similarly, tahini (sesame seeds) and garlic also protect your heart health.
2. Helps Maintain Healthy Blood Sugar Levels
The best part about hummus is, all its ingredients have a low glycemic index. Low glycemic index foods are low in sugar and slow to digest; they release sugar (glucose) into your bloodstream slowly, thus avoiding spikes in blood sugar. And that’s very beneficial and important in managing blood sugar levels. Also, the fibre and protein content of hummus helps in stabilizing blood sugar levels.
3. Improves Digestive Health
Hummus gives you nearly 2 grams of fibre per serving. Fibre smooths and eases your digestive system functioning. It softens the stool (poop) and supports regular bowel movement. Also, the protein and fat content of hummus make it better for digestion. As a protein-rich food, hummus takes longer to digest, so your body gets more time to absorb nutrients and feel fulfilled for a longer time.
4. Provides Plant-Based Protein
Hummus is a great source of plant-based protein that provides nearly 2.5 grams of protein per serving. And if you like pairing hummus with warm pita bread, it contributes to the complete amino acid profile. These protein benefits make hummus very beneficial for vegetarians, vegans, or older adults who avoid red meat but need to maintain proper protein intake.
5. Reduces Chronic Inflammation
Chronic inflammation is linked to many serious health problems. The olive oil in hummus has anti-inflammatory properties that help your body reduce chronic inflammation. Also, the chickpeas and tahini help in reducing inflammation.
6. Supports Weight Management
Hummus promotes better appetite control and reduces daily food intake compared to other foods.
A study by PubMed Central shows that:
As a part-time snack:
- Hummus reduces desert snacking by 20%.
- Hummus reduces appetite cravings (desire to eat) by ~70%.
- Hummus reduces afternoon blood glucose concentration by 5%
- Last but not least, hummus increases satiety( feeling of fullness for a longer time) by 30%
These benefits make hummus a great addition to a diet, especially if you aim to reduce obesity and support long-term weight management.
7. Supplies Essential Vitamins and Minerals
As hummus is a traditional dip made from whole ingredients, it contains many important micronutrients that most of the modern, processed dips don’t have. Such as:
- Folate: Best for cell growth and pregnancy health
- Iron: Improves blood circulation and energy
- Magnesium: Enhances muscle and nerve function
- Copper and Manganese: Supports metabolic and immune health
These nutrients make hummus very important for people who solely rely on plant-based diets.
Is Hummus Vegetarian and Vegan?
Yes, hummus is an all-time favorite of vegans and vegetarians because traditional hummus is completely plant-based without animal products. Besides being completely vegetarian, hummus is also gluten-free, dairy-free, and nut-free. (Sesame is a seed, not a nut) This makes hummus a great protein source for vegans and vegetarians.
Is Hummus Good for Low-Sodium Diets?
Low salt hummus is a good option for those monitoring sodium intake.
In store-bought hummus, 2 tablespoons have 200-250 mg of sodium, which is moderate but can add up if consumed without moderation.
If you want to maintain a low-sodium intake
- Choose low salt hummus or make hummus fresh at home
- Use garlic, lemon, and spices to enhance flavor instead of salt
- Portion control is the key
- If you’re eating at the restaurant, ask the manager before to avoid salt or use other spices
How to Include Hummus in a Healthy Diet
The standard serving size for hummus is 2 tablespoons, but with meals, even 4 tablespoons are fine (occasionally)
Healthy Pairings
Pair hummus with the following pairings to take the maximum health benefit out of it:
- Fresh veggies such as carrots, cucumbers, and bell peppers
- Whole-grain pira bread or crackers
- As a replacement for mayonnaise i sandwiches
- Grilled veggies
- Falafel or steamed chicken
To stay fulfill all day long, add hummus to breakfast, or as an afternoon snack, or to spend a night with a full tummy, add it to your dinner.
Experience Authentic Palestinian Hummus at Al-Basha
Hummus is loved generation after generation in Middle Eastern families, and at Albasha, we genuinely value this tradition. Our authentic Palestinian hummus is made from time-tested recipes, premium chickpeas, quality tahini, and fresh olive oil.
Visit Albasha in Paterson, NJ, for dine-in, takeout, or delivery and experience the authentic taste of Ramallah. Explore Our Menu
Frequently Asked Questions
Does hummus contain soy?
No. Traditional hummus doesn’t contain soya. For store-bought versions, we recommend checking their label and packaging. Because some companies might use it, but authentic recipes always use olive oil.
How many calories are in hummus?
2 tablespoons of hummus have nearly 72-80 calories, whereas 100 grams of hummus have almost 166 calories.
Is hummus good for weight loss?
Yes, absolutely. If consumed moderately, hummus increases satiety (fullness) and limits overall calorie intake, supports weight loss. which iswhy it’s good for weight loss.
