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Photo:Photographer: Greg DuPree Food Stylist: Anna Kelly Prop Stylist: Christina Brockman
Photographer: Greg DuPree Food Stylist: Anna Kelly Prop Stylist: Christina Brockman
Hummus—a creamy dip made from a combination of chickpeas, tahini, olive oil, lemon juice and garlic—has become a beloved addition to many people’s diets. You’ll find it at many restaurants, grocery stores and even gas stations as a quick and easy snack option.
In this article, we’ll explore the many health benefits of eating hummus regularly and how to incorporate it into your meals. From its rich nutritional profile to its impressive versatility, discover why hummus deserves a regular spot on your plate.
Health Benefits of Hummus
May Promote Healthy Weight Management
While one food isn’t a magic bullet for weight loss, hummus can be helpful for those looking to manage their weight in a healthy way.
Hummus is a source of plant-based protein and fiber, which can help keep you satisfied for longer. If you’re sticking with the 2-tablespoon serving size, it’s also pretty low in calories compared to many other dips.
Sarah Keathley, M.S., RD, LD, a registered dietitian atTop Nutrition Coachingpoints to a National Health and Nutrition Examination Survey (NHANES) dataset to back this up.Keathley notes how the chickpea and hummus consumers (in the context of other healthy lifestyle choices)were 53% less likely to be obese and 51% less likely to have elevated glucose levels.
Helps Support Digestion
Research confirms how the fiber in hummus can help feed the good gut bacteria inside our body and improve microbiota diversity.Most nutrition labels call for a 2-tablespoon serving, but some people may have closer to around 4 tablespoons if consuming it at different points in the day. “Four tablespoons of hummus offers nearly 6 grams of fiber, which is a great pairing in a well-balanced diet to meet your daily fiber needs,” says Keathley.
May Improve Heart Health
The ingredients in hummus—particularly chickpeas and tahini—are linked to some impressive heart-health benefits.
Chickpeas contain heart-healthy polyunsaturated fats (PUFAs) while boasting a low saturated fat content. Also, Keathley mentions, “The higher fiber content is helpful in cholesterol excretion. Current research suggests a correlation between regular chickpea consumption and significantly lower LDL (often called “bad” cholesterol) and total cholesterol levels.”
Tahini, a paste made from ground sesame seeds, is also high in heart-healthy unsaturated fats likePUFAs and monounsaturated fats (MUFAs).Keathley also points out that antioxidants in tahini called sesamin and sesamol can have anti-inflammatory effects. Research supports the effectiveness of these compounds in tahini for potentially lowering total cholesterol and LDL levels, too.Sesamin can also help cholesterol absorption and production, while sesamol helps remove cholesterol from cells.
Keeping bloodcholesterol levelsin a healthy range is important for maintaining heart health and reducing the risk of chronic conditions.
Encourages Stable Blood Sugar Levels
Hummus has a combo of protein and fiber which can help regulate and stabilize blood sugar levels.
Keathley points to recent research that supports this, mentioning how chickpeas have a high protein and resistant starch content.This combo has been reported to stimulate hormones found in the gut, such as GLP-1, GIP and PYY. “GLP-1 and GIP stimulate insulin secretion, aiding in post-meal blood glucose absorption,” says Keathley.
Hummus Nutrition
A 2-tablespoon serving of plain hummus contains the following:
For just a small serving, hummus packs a punch when it comes to fiber and protein, making it a more filling snack. Its rich phosphorus content supports bone health, while magnesium and iron are crucial for muscle and cellular function.
Is Hummus Safe for Everyone to Eat?
Hummus is generally healthy and safe for most people. However, there are some considerations to keep in mind:
Tips for Enjoying Hummus
Hummus is super versatile and works well in snacks, meals and even desserts! Here are some ideas:
The Bottom Line
Regularly enjoying hummus can offer many benefits to our bodies. From potential improvements in blood sugar levels to improved heart health, the ingredients in hummus provide nutrients that help support our overall well-being. While hummus is considered a nutritious spread, stick to the serving guidelines most of the time, especially if you are monitoring your sodium or calorie intake. When combined with other nutrient-rich foods, hummus can be a tasty and versatile part of a balanced plate.
Frequently Asked QuestionsYes, hummus can be a healthy option for weight loss due to its higher fiber and protein content, which helps keep you feeling full and satisfied. However, just like all foods, enjoy it in moderation.Eating hummus everyday can be part of a balanced diet, as long as you pay attention to the portion you choose and aim to keep it to around 2 to 4 tablespoons at a time. It’s a nutrient-rich choice to have regularly.Hummus contains both protein and carbohydrates. Per 2-tablespoon serving, it provides 5 grams of carbohydrates and 2 grams of plant-based protein. This combo makes it a well-rounded and balanced food choice.
Frequently Asked Questions
Yes, hummus can be a healthy option for weight loss due to its higher fiber and protein content, which helps keep you feeling full and satisfied. However, just like all foods, enjoy it in moderation.
Eating hummus everyday can be part of a balanced diet, as long as you pay attention to the portion you choose and aim to keep it to around 2 to 4 tablespoons at a time. It’s a nutrient-rich choice to have regularly.
Hummus contains both protein and carbohydrates. Per 2-tablespoon serving, it provides 5 grams of carbohydrates and 2 grams of plant-based protein. This combo makes it a well-rounded and balanced food choice.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Wallace TC, Murray R, Zelman KM.The Nutritional Value and Health Benefits of Chickpeas and Hummus.Nutrients. 2016;8(12):766. doi:10.3390/nu8120766Kakaei M, Rehman FU, Fazeli F (2024)The effect of chickpeas metabolites on human diseases and the application of their valuable nutritional compounds suitable for human consumption.Cellular, Molecular and Biomedical Reports4 (1): 30-42. doi: 10.55705/cmbr.2023.395591.1153Reister EJ, Belote LN, Leidy HJ.The Benefits of Including Hummus and Hummus Ingredients into the American Diet to Promote Diet Quality and Health: A Comprehensive Review.Nutrients. 2020;12(12):3678. doi:10.3390/nu12123678Nam T, Kim A, Oh Y.Effectiveness of Chickpeas on Blood Sugar: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.Nutrients. 2023;15(21):4556. doi:10.3390/nu15214556U.S. Department of Agriculture. FoodData Central.Hummus, commercial.Office of Dietary Supplements, National Institutes of Health.Phosphorus - Health Professional Fact Sheet.Office of Dietary Supplements, National Institutes of Health.Magnesium - Health Professional Fact Sheet.Office of Dietary Supplements, National Institutes of Health.Iron - Health Professional Fact Sheet.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Wallace TC, Murray R, Zelman KM.The Nutritional Value and Health Benefits of Chickpeas and Hummus.Nutrients. 2016;8(12):766. doi:10.3390/nu8120766Kakaei M, Rehman FU, Fazeli F (2024)The effect of chickpeas metabolites on human diseases and the application of their valuable nutritional compounds suitable for human consumption.Cellular, Molecular and Biomedical Reports4 (1): 30-42. doi: 10.55705/cmbr.2023.395591.1153Reister EJ, Belote LN, Leidy HJ.The Benefits of Including Hummus and Hummus Ingredients into the American Diet to Promote Diet Quality and Health: A Comprehensive Review.Nutrients. 2020;12(12):3678. doi:10.3390/nu12123678Nam T, Kim A, Oh Y.Effectiveness of Chickpeas on Blood Sugar: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.Nutrients. 2023;15(21):4556. doi:10.3390/nu15214556U.S. Department of Agriculture. FoodData Central.Hummus, commercial.Office of Dietary Supplements, National Institutes of Health.Phosphorus - Health Professional Fact Sheet.Office of Dietary Supplements, National Institutes of Health.Magnesium - Health Professional Fact Sheet.Office of Dietary Supplements, National Institutes of Health.Iron - Health Professional Fact Sheet.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Wallace TC, Murray R, Zelman KM.The Nutritional Value and Health Benefits of Chickpeas and Hummus.Nutrients. 2016;8(12):766. doi:10.3390/nu8120766Kakaei M, Rehman FU, Fazeli F (2024)The effect of chickpeas metabolites on human diseases and the application of their valuable nutritional compounds suitable for human consumption.Cellular, Molecular and Biomedical Reports4 (1): 30-42. doi: 10.55705/cmbr.2023.395591.1153Reister EJ, Belote LN, Leidy HJ.The Benefits of Including Hummus and Hummus Ingredients into the American Diet to Promote Diet Quality and Health: A Comprehensive Review.Nutrients. 2020;12(12):3678. doi:10.3390/nu12123678Nam T, Kim A, Oh Y.Effectiveness of Chickpeas on Blood Sugar: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.Nutrients. 2023;15(21):4556. doi:10.3390/nu15214556U.S. Department of Agriculture. FoodData Central.Hummus, commercial.Office of Dietary Supplements, National Institutes of Health.Phosphorus - Health Professional Fact Sheet.Office of Dietary Supplements, National Institutes of Health.Magnesium - Health Professional Fact Sheet.Office of Dietary Supplements, National Institutes of Health.Iron - Health Professional Fact Sheet.
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
Kakaei M, Rehman FU, Fazeli F (2024)The effect of chickpeas metabolites on human diseases and the application of their valuable nutritional compounds suitable for human consumption.Cellular, Molecular and Biomedical Reports4 (1): 30-42. doi: 10.55705/cmbr.2023.395591.1153
Reister EJ, Belote LN, Leidy HJ.The Benefits of Including Hummus and Hummus Ingredients into the American Diet to Promote Diet Quality and Health: A Comprehensive Review.Nutrients. 2020;12(12):3678. doi:10.3390/nu12123678
Nam T, Kim A, Oh Y.Effectiveness of Chickpeas on Blood Sugar: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.Nutrients. 2023;15(21):4556. doi:10.3390/nu15214556
U.S. Department of Agriculture. FoodData Central.Hummus, commercial.
Office of Dietary Supplements, National Institutes of Health.Phosphorus - Health Professional Fact Sheet.
Office of Dietary Supplements, National Institutes of Health.Magnesium - Health Professional Fact Sheet.
Office of Dietary Supplements, National Institutes of Health.Iron - Health Professional Fact Sheet.
