Often served as an appetizer with veggies, pita bread, and chips, hummus is a versatile, plant-based, creamy spread made by blending chickpeas, tahini (sesame paste), and lemon. Hummus contains plant-based protein, fiber, fat, and other micronutrients.

In addition to dip, hummus can be used as a salad topper, a spread on sandwiches, grain dishes, and more. Many variations of hummus are made with other bean varieties, flavors, and ingredients.

This article discusses the health benefits of hummus and how to incorporate it into your diet.

What Makes Hummus Good for You?

The main ingredient in traditional hummus is chickpeas (garbanzo beans). These beans contain fiber-filled carbohydrates, protein, and other micronutrients like folate and iron. One 2-tablespoon serving of hummus has 70 calories and 5 grams (g) of fat.

Fiber

One small serving of hummus (about 2 tablespoons) provides roughly 2 g of fiber, or 7% of your daily fiber needs. Fiber is the indigestible part of carbohydrates, delaying gastric emptying, which can increase feelings of fullness and slow down how quickly blood sugars rise.

Eating enough fiber is also important for keeping your bowels regular and is associated with gut and heart health. Experts recommend consuming 25–38 g of fiber daily.

Protein

Protein is essential for maintaining and supporting the structure and function of organs and cells. Hummus provides a small amount of protein per serving. Plant-based proteins like chickpeas have no saturated fat, making them a great addition to a heart-healthy diet.

Carbohydrates

The carbohydrates in hummus are complex and consist of dietary fiber and resistant starch such as amylose. These carbohydrates are digested more slowly and function as prebiotics, which feed good bacteria in the gut (stomach).

Other Micronutrients

A serving of hummus provides additional benefits, as it contains small amounts of micronutrients, such as:

Choline is a nutrient produced in small amounts by the liver and found naturally in foods. Your brain and nervous system rely on it to help regulate mood and control muscle contractions. Choline is particularly important for people trying to conceive, pregnant, or breastfeeding.

8 Hummus Benefits You Might Not Have Heard Of

The ingredients in hummus (chickpeas, tahini, and olive oil) have a variety of health-promoting nutrients.

Supports Glycemic (Blood Sugar) Control

Eating more vegetables, whole-grain foods, legumes, and nuts is associated with a lower risk of type 2 diabetes and insulin resistance (when muscle, fat, and liver cells don’t respond well to insulin and can’t take up glucose from the blood, requiring more insulin). This is likely due to phytochemicals found in plants and fiber.

Hummus contains fiber, which has a low glycemic index and delays gastric emptying, two factors that reduce after-meal blood sugars.

Good for the Gut

The fiber in hummus comes from chickpeas, which contain insoluble fiber, soluble fiber, and resistant starch (a prebiotic). Prebiotics contribute to a healthy gut (or microbiome), associated with various benefits, including a reduced risk of heart disease, diabetes, certain cancers, and inflammatory bowel disease (IBD).

May Reduce Inflammation

Hummus is usually made with tahini (sesame paste). Sesame is rich in sesamin, a lignan with antioxidative and anti-inflammatory properties. Animal and laboratory studies demonstrate the anti-inflammatory role of sesamin in various inflammatory conditions.

However, more human clinical studies are needed to determine the exact relationship.

Helps With Weight Loss

Hummus contains fiber, protein, and healthy fat. When paired with lower-calorie options like vegetables, hummus may help reduce overall caloric intake, which can help with weight loss. Choosing hummus rather than higher-calorie foods may assist in weight loss efforts if a calorie deficit occurs.

Good for the Heart

Hummus contains plant-based protein, typically low in saturated fat and high in soluble fiber. A diet low in saturated fats and high in soluble fiber may decrease your low-density lipoprotein (LDL) cholesterol (considered bad cholesterol), reducing your heart disease and stroke risk.

Plus, hummus is made with olive oil, a monounsaturated fat that assists in increasing high-density lipoprotein ( HDL) cholesterol (considered good cholesterol), and tahini, which contains polyunsaturated fatty acids and omega-3 fatty acids.

Improves Overall Diet Quality

Experts recommend consuming 1.5 cups of legumes per week. Choosing hummus to replace less nutrient-dense foods can improve your overall diet quality.

Researchers have found an association between eating chickpeas or hummus and increased levels of dietary fiber, polyunsaturated fatty acids, vitamin A, vitamin E, vitamin C, folate, magnesium, potassium, and iron compared to those not eating these foods.

Good Source of Iron

Iron is essential to red blood cell production for cell growth and function, hormone synthesis, and neurological development. Chickpeas, tahini, and lemon juice are often used in making hummus. Studies found hummus made with these ingredients may be a good source of iron to help reduce your risk of iron deficiency, which may lead to anemia.

Supports Bone Health

One cup of chickpeas contains 114 milligrams (mg) of calcium and 158 mg of magnesium. Calcium and magnesium are essential to protecting and building strong bones. Tahini in hummus also contains calcium, zinc, copper, phosphorus, and selenium, which may help prevent bone loss.

Are There Any Downsides of Eating Hummus?

Both store-bought and homemade hummus contains sodium (typically table salt). Sodium is an essential nutrient, flavor enhancer, and an important preservative. However, getting too much sodium can contribute to high blood pressure (especially in people sensitive to sodium). Experts recommend limiting sodium to 2,300 mg each day for most adults.

Read nutrition labels to assess sodium content (and adjust your daily intake to meet your goals), or prepare your own hummus to control the amount of sodium you consume.

Hummus Snack and Meal Inspiration

Hummus can be used in various ways. Here are some simple yet delicious ways to use hummus:

• Spread a layer of hummus on whole-grain bread, pita, or crackers and top with your favorite vegetables and lean protein for a filling and nutritious lunch.
• Add a dollop of hummus to a whole-grain side dish or as a salad topper for a creamy and delicious boost of protein and fiber.
• Dip raw or cooked vegetables into hummus.
• Create variations: Swap chickpeas for edamame or white beans and add roasted garlic, roasted peppers, or eggplant for added texture or flavor.
• Make a hummus bowl with falafel, grilled, baked, or broiled fish or chicken, quinoa or brown rice, cucumber, tomato, and fresh herbs.
• Pair hummus with tabbouleh, whole grain rice, or cauliflower rice for a delicious plant-forward side dish.
• Use hummus as a dip for grilled, roasted, or raw vegetables.
• Slice up some olives, jalapeños, or sundried tomatoes, and put them in your hummus. Use this spread to top crusty bread or whole-grain crackers.
• Add a thin layer of hummus to your avocado toast for extra flavor, fiber, and protein.
• Use hummus in a Mediterranean quesadilla with feta, onion, and tomatoes.

Summary

Hummus is a creamy, versatile, and nutritious spread that can be a great addition to your eating plan. The ingredients used to make hummus may offer various health benefits, including improving feelings of fullness, promoting gut health, and increasing micronutrient intake.

It is also delicious, economical, easy to make, and easy to find in the store. Use hummus creatively for meal and snack inspiration to add diversity and enjoyment to your eating plan.