Is Hummus Good Or Bad For You?

Hummus has become a popular snack or meal accompaniment in many parts of the world. It’s made from chickpeas, tahini, olive oil, garlic, lemon juice, and salt, and it has a delicious, creamy texture. It’s also nutritious and contains a number of beneficial compounds. This article looks at the health benefits and drawbacks of hummus and whether it’s good or bad for you.

Nutritional Profile

Hummus is a good source of vitamins, minerals, and fiber. A 1/4-cup (60-gram) serving of hummus provides the following nutrients (1):

Calories: 70
Protein: 2 grams
Fat: 4.5 grams
Carbs: 5 grams
Fiber: 2 grams
Vitamin C: 2% of the RDI
Iron: 5% of the RDI
Folate: 6% of the RDI
Manganese: 6% of the RDI

It also contains small amounts of zinc, magnesium, phosphorus, and vitamin B6.

Health Benefits

Hummus is a healthy food that can provide a number of benefits.

The chickpeas in hummus are a good source of plant-based protein and fiber. Both protein and fiber can help you feel full, which can be beneficial for weight management.

The combination of fiber, protein, and healthy fats in hummus can also help keep your blood sugar levels stable. This is important for maintaining a healthy weight and preventing diabetes.

Hummus also contains a variety of beneficial plant compounds, including phytosterols, flavonoids, and polyphenols. These compounds have antioxidant and anti-inflammatory properties and may help reduce your risk of several diseases.

Drawbacks

Hummus is generally a healthy food, but there are a few drawbacks to consider.

One is that it’s high in calories. A 1/4-cup (60-gram) serving provides 70 calories, which is more than most other dips and spreads.

Also, if you’re following a low-carb diet, hummus may not be the best choice. While it’s low in carbs, a 1/4-cup (60-gram) serving contains 5 grams of carbs, which can add up quickly if you’re limiting your intake.

Lastly, some store-bought hummus varieties can be high in sodium. A 1/4-cup (60-gram) serving of some brands provides around 360–400 mg of sodium, which is more than 20% of the RDI.

Bottom Line

Hummus is a nutritious and delicious dip or spread made from chickpeas, tahini, olive oil, garlic, lemon juice, and salt. It’s high in fiber, protein, and beneficial plant compounds.

However, it’s also high in calories and carbs, and some brands contain added sodium. If you’re trying to manage your weight or watch your sodium intake, you may want to limit the amount of hummus you consume.