Hummus earns a 'Good' FoodScore of 64/100, primarily due to its notable fiber and micronutrient content, despite being a processed food with moderate sodium.
Nutrition data (per 100 g)
Source: USDA FoodData Central.
Hummus contains 166 kcal per 100 g.
Hummus contains 7.9 g of protein per 100 g.
Hummus contains 6.0 g of fiber per 100 g.
Hummus contains 9.6 g of total fat per 100 g (1.4 g saturated).
Hummus contains 0 g of added sugar per 100 g.
Hummus provides 379 mg of sodium per 100 g.
Hummus provides 228 mg of potassium per 100 g.
Hummus provides 71 mg of magnesium per 100 g.
Hummus scores 64/100 on FoodScore (good).
Hummus is classified as NOVA 3 (processed food).
Provides 6g of fiber per 100g, contributing significantly to daily intake.
Contains 7.9g of plant protein per 100g, supporting satiety and muscle health.
A 100g serving delivers 30% of the Daily Value for Folate and 17% for Magnesium.
Classified as NOVA 3 (processed), which incurs a penalty in its FoodScore.
Moderate sodium content at 379mg per 100g, something to consider for daily intake.
Scores +18 points above the prepared category average (46/100 across 1958 foods).
Hummus achieves a 'Good' FoodScore of 64 out of 100, reflecting its beneficial nutrient profile alongside some processing and sodium considerations. It receives significant bonuses for its fiber content, with 6g per 100g, which is a substantial contribution to daily recommendations. The 7.9g of plant-based protein also adds to its positive score. Furthermore, hummus is a good source of several micronutrients, including iron, magnesium, zinc, and especially folate (30% DV per 100g), collectively earning a notable bonus. On the penalty side, its classification as a NOVA 3 processed food deducts points, as does its moderate sodium content of 379mg per 100g. To achieve a higher score, a lower sodium formulation would be beneficial, as would a less processed classification, though the latter is inherent to the product type. Overall, its strong fiber and micronutrient profile largely outweigh the penalties from processing and sodium.
Health benefits
What the nutrients in hummus actually do for you, grounded in established dietary science.
Supports Digestive Health
Hummus is a good source of dietary fiber, providing 6g per 100g serving. Fiber is essential for maintaining a healthy digestive system, promoting regular bowel movements, and preventing constipation. Research supports that adequate fiber intake contributes to a healthy gut microbiome, feeding beneficial gut bacteria. This amount of fiber represents a significant portion of the recommended daily intake, which is around 25-38g for adults. Including fiber-rich foods like hummus can help meet these daily targets and support overall gastrointestinal well-being.
Aids in Blood Sugar Management
The combination of fiber and protein in hummus can contribute to better blood sugar control. The 6g of fiber per 100g helps slow down the absorption of carbohydrates, preventing rapid spikes in blood glucose levels. Additionally, the 7.9g of protein per 100g further aids in satiety and can help stabilize blood sugar responses after meals. Dietary guidelines emphasize the importance of fiber and protein for individuals managing blood sugar, making hummus a suitable addition to a balanced diet, particularly when paired with low-glycemic foods.
Contributes to Satiety and Weight Management
Hummus can be a valuable food for satiety and weight management due to its fiber and protein content. The 7.9g of protein and 6g of fiber per 100g work synergistically to promote feelings of fullness, which can help reduce overall calorie intake throughout the day. Protein is known for its high satiety effect, and fiber adds bulk to food, both contributing to a sustained feeling of satisfaction. Choosing nutrient-dense, satisfying foods like hummus can be a practical strategy for managing hunger and supporting weight goals.
Provides Essential Micronutrients
Hummus is a source of several important micronutrients that play vital roles in bodily functions. A 100g serving provides 30% of the Daily Value for Folate, which is crucial for cell growth and function, and 17% for Magnesium, involved in over 300 biochemical reactions in the body, including muscle and nerve function, blood glucose control, and blood pressure regulation. It also offers 13% of the DV for iron and 15% for zinc. These nutrients contribute to overall health, supporting energy metabolism and immune function.
Hummus earns a 'Good' FoodScore of 64/100, primarily due to its notable fiber and micronutrient content, despite being a processed food with moderate sodium.
How to eat it
Hummus is a versatile dip or spread, commonly enjoyed in American diets as part of snacks or light meals. It's typically made from chickpeas, tahini, olive oil, lemon juice, and spices. A standard serving size is about 2 tablespoons, which can be easily incorporated into various dishes. It's a popular plant-based option for adding flavor and nutrients to meals.
Pair hummus with raw vegetables like carrots, celery, or bell peppers for a fiber-rich snack that boosts nutrient intake.
Use hummus as a healthy spread in sandwiches or wraps instead of mayonnaise or other high-fat condiments.
Incorporate hummus into main meals by dolloping it onto salads, grain bowls, or as a side with grilled chicken or fish for added flavor and protein.
To manage sodium intake, look for low-sodium hummus varieties or consider making your own at home to control ingredients.
Things to keep in mind
For most healthy adults, hummus is safe to consume in moderate amounts. Individuals with a chickpea or sesame allergy (tahini is a key ingredient) should avoid hummus. Due to its fiber content, consuming very large quantities, especially if not accustomed to a high-fiber diet, could lead to mild digestive discomfort such as bloating or gas. Some commercially prepared hummus can be high in sodium, which may be a concern for individuals monitoring their blood pressure. Always check the nutrition label for sodium content.
Yes, hummus is generally considered healthy. It scores a 'Good' 64/100 on FoodScore, largely due to its high fiber (6g per 100g) and protein (7.9g per 100g) content, along with important micronutrients like folate and magnesium. It's a nutrient-dense food that can contribute positively to a balanced diet.
Is hummus good for weight loss?
Hummus can be beneficial for weight loss. Its combination of fiber and protein promotes satiety, helping you feel full longer and potentially reducing overall calorie intake. A 100g serving contains 166 calories, making it a relatively calorie-moderate option when consumed in appropriate portion sizes as part of a balanced diet.
Is hummus processed?
Yes, hummus is classified as a NOVA 3 processed food. This means it's made from multiple ingredients with some processing involved, such as grinding chickpeas and blending with tahini and other components. While processed, it still retains significant nutritional value, offering beneficial fiber and protein.
How should I store hummus?
Store opened hummus in an airtight container in the refrigerator. It typically lasts for about 5-7 days after opening. Always check the 'best by' date on the package and discard if there are any signs of spoilage, such as an off smell or mold.
What are some healthy alternatives to hummus?
If you're looking for alternatives, consider other bean-based dips like black bean dip or white bean dip, which offer similar fiber and protein benefits. For a different flavor profile, guacamole provides healthy fats and fiber, while a Greek yogurt dip can offer protein and probiotics. Always compare nutrition labels for specific nutrient content.
Does hummus contain allergens?
Yes, hummus commonly contains sesame, as tahini (ground sesame seeds) is a primary ingredient. Individuals with a sesame allergy should avoid hummus or seek out specific sesame-free versions. While chickpeas are legumes, a chickpea allergy is less common but still possible, so those with legume sensitivities should be aware.