Is Hummus Good for You?

Learn the many health benefits of the tasty, protein-rich snack, plus the best ways to eat hummus.

Hummus may just be the perfect snack. It’s full of flavor and tastes like a creamy indulgence. It’s delicious as a dip or spread. But is hummus good for you?

Classic hummus is made from cooked chickpeas (garbanzo beans), tahini, olive oil, lemon juice and spices. It’s considered a nutrient-dense food, packing a punch of protein, fiber and vitamins.

Ready to jump on the hummus train? Try making your own with these hummus recipes.

Is Hummus Healthy?

Yes, hummus is healthy enjoyed in moderation. Hummus is rich in nutrients, and research shows that people who regularly eat chickpeas tend to have higher intakes of fiber, polyunsaturated fatty acids, vitamins and minerals. Chickpeas are part of the legume family, along with kidney beans, pinto beans, white beans, black beans, lima beans, split peas, lentils and edamame. Legumes are famously protein powerhouses.

Plus, eating hummus can be a great way to eat more veggies. Use it as a creamy dip or top a salad with your favorite flavor. Hummus is a healthy alternative to dips like ranch. Two tablespoons of hummus contain about 67 calories, 2 grams of protein, 5 grams of fat, 4 grams of carbs, and 1.5 grams of fiber.

The Health Benefits of Hummus

It’s hard to overstate the health benefits of hummus. From weight loss to heart health, a scoop of hummus a day may just keep the doctor away.

Weight Loss

Hummus-lovers may have an easier time maintaining a healthy weight. Research shows that people who regularly consume hummus or chickpeas are 53% less likely to be obese. They also tend to have a lower body mass index (BMI) and smaller waist circumference. Find more ways to fit chickpeas into your diet with these easy chickpea recipes.

Good for the Heart

Regular chickpea-eaters have lower cholesterol levels, including low-density lipoprotein (LDL). LDL is known as the “bad” cholesterol and can lead to heart disease.

Low Glycemic Index

Chickpeas have a low glycemic index. This means that eating them does not spike your blood sugar and helps to manage insulin levels. When eaten regularly, hummus can improve your body’s glycemic control and insulin resistance. This lowers the risk of developing type 2 diabetes.

Promotes GI Health

One of the fatty acids found in hummus has been linked to improved gastrointestinal health and a lower risk of colorectal cancer.

What to Eat with Hummus

There are many ways to eat hummus. Here are a few of our favorites:

  • Use hummus as a topping for a Mediterranean bulgur bowl.
  • Ditch the mayo in potato salad and use hummus instead.
  • Dip raw veggies like carrot sticks, sliced peppers and snap peas in homemade hummus for a satisfying crunch.
  • Spread hummus on toast to cut back on butter.
  • Use hummus instead of mayo on your sandwiches and burgers.
  • Top baked potatoes with creamy hummus to replace sour cream.
  • Make a Mediterranean flatbread with hummus and fresh veggies.
  • Ditch the bacon and add hummus to your breakfast burrito.
  • Use hummus to make a healthier tuna salad and serve with whole-grain crackers.
  • Amp up store-bought hummus. Here’s how to make hummus taste better.
More Things to Do With Hummus
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Carrie Madormo, RN
Now a freelance health and food writer, Carrie worked as a nurse for over a decade. When she isn't hunched over her laptop with a baby in hand, you will find her cooking her grandmother’s recipes, lacing up her running shoes or sipping coffee in the bathroom to hide from her three young children.