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.
Hummus provides 6g of fiber per 100g, contributing significantly to daily intake.
It offers 7.9g of plant-based protein per 100g, supporting satiety and muscle health.
A 100g serving delivers 30% of the Daily Value for Folate and 17% for Magnesium.
With 379mg of sodium per 100g, it's important to monitor portion sizes.
As a NOVA class 3 processed food, it's a convenient option but not minimally processed.
Scores +17 points above the prepared category average (47/100 across 231 foods).
Hummus achieves a FoodScore of 64 out of 100, placing it in the 'Good' category. This score is largely driven by its beneficial nutritional profile, particularly its fiber and micronutrient content. A 100g serving provides 6g of fiber, which earns a strong bonus because dietary fiber is crucial for digestive health and blood sugar regulation, and many Americans do not consume enough. It also contributes 7.9g of protein, adding a modest bonus. Significant micronutrient bonuses come from its supply of iron (13% DV), magnesium (17% DV), zinc (15% DV), and folate (30% DV), all essential for various bodily functions. However, the score is slightly tempered by penalties. Its sodium content of 379mg per 100g results in a minor penalty, as high sodium intake is linked to adverse health outcomes. Additionally, as a NOVA class 3 processed food, it incurs a penalty, reflecting that it has undergone some processing beyond minimal alteration. To achieve a higher score, hummus would need to have a lower sodium content and ideally be less processed, though its inherent nutritional density is a strong positive.
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. The fiber in hummus, primarily from chickpeas, contributes to a feeling of fullness and can help regulate appetite. Research supports that adequate fiber intake is linked to a lower risk of digestive disorders. To maximize benefits, combine hummus with other fiber-rich foods like vegetables.
Aids in Blood Sugar Management
The combination of fiber and protein in hummus can be beneficial for blood sugar control. The 6g of fiber per 100g helps slow the absorption of glucose, preventing rapid spikes in blood sugar after meals. Additionally, the 7.9g of protein contributes to satiety and further moderates the glycemic response. This makes hummus a suitable choice for individuals managing their blood sugar levels, as it has a relatively low glycemic impact. However, portion control is still important, especially when paired with high-carbohydrate foods.
Contributes to Heart Health
Hummus can support heart health through its nutrient profile. It contains unsaturated fats, primarily from tahini (sesame paste) and olive oil, which are considered beneficial for cardiovascular health. While it has 9.6g of total fat per 100g, only 1.4g is saturated fat, aligning with dietary recommendations to limit saturated fat intake. The fiber content also plays a role in reducing LDL cholesterol levels. The magnesium (17% DV) and potassium (5% DV) also contribute to maintaining healthy blood pressure.
Boosts Essential Micronutrient Intake
Hummus is a notable source of several essential micronutrients. A 100g serving provides 30% of the Daily Value for folate, which is critical for cell growth and function, and 17% for magnesium, involved in over 300 biochemical reactions in the body. It also supplies 13% DV for iron and 15% DV for zinc, both vital for immune function and energy metabolism. These micronutrients contribute to overall well-being and support various physiological processes, making hummus a nutrient-dense food.
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 found in American diets, often served with pita bread, crackers, or raw vegetables. Its creamy texture and savory flavor make it a popular choice for snacks, appetizers, or as a condiment in sandwiches and wraps. A typical serving size is 2 tablespoons, but it's often consumed in larger quantities, so portion awareness is key due to its calorie and sodium content. It's a convenient way to incorporate plant-based protein and fiber into meals.
Pair hummus with raw vegetables like carrots, celery, or bell peppers for an extra fiber boost and to reduce calorie density.
Use hummus as a spread for sandwiches or wraps instead of mayonnaise to add flavor, fiber, and protein.
Consider making your own hummus at home to control sodium levels and experiment with different flavor profiles.
Store opened hummus in an airtight container in the refrigerator and consume within 5-7 days for optimal freshness and safety.
Things to keep in mind
For most healthy adults, hummus is safe to consume in moderate amounts. However, individuals with sesame allergies must avoid hummus due to the tahini content. Some people may experience mild gastrointestinal discomfort, such as gas or bloating, due to the fiber content from chickpeas, especially if not accustomed to a high-fiber diet. This can usually be mitigated by gradually increasing intake. There are no widely documented significant drug interactions or specific populations for whom hummus is generally contraindicated at normal serving sizes.
Yes, hummus is generally considered healthy. It scores a 'Good' 64/100 on FoodScore, largely due to its high fiber (6g/100g) and protein (7.9g/100g) content. It also provides essential micronutrients like folate, magnesium, iron, and zinc. While it contains some sodium, its overall nutritional profile is beneficial.
Is hummus good for weight loss?
Hummus can be a good addition to a weight loss diet due to its fiber and protein content, which promote satiety and can help reduce overall calorie intake. The 6g of fiber and 7.9g of protein per 100g help you feel full longer. However, it is calorie-dense at 166 calories per 100g, so portion control is crucial to avoid overconsumption.
Is hummus processed?
Yes, hummus is classified as a NOVA class 3 processed food. This means it's made from several ingredients and has undergone some processing steps like grinding and mixing. While it's not minimally processed, it's also not considered ultra-processed, which typically involves more extensive industrial processing and additives.
How should I store hummus?
Unopened hummus can be stored in a cool, dry pantry until its expiration date. Once opened, it should be kept in an airtight container in the refrigerator to maintain freshness and prevent spoilage. It is generally recommended to consume opened hummus within 5 to 7 days for the best quality and safety.
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. You could also try avocado-based dips like guacamole for healthy fats, or a nut-based spread like almond butter, keeping an eye on added sugars and sodium.
Does hummus contain allergens?
Yes, hummus typically contains sesame, in the form of tahini, which is a common allergen. Individuals with a sesame allergy should avoid hummus or seek out sesame-free versions. Always check the ingredient list if you have food allergies or sensitivities.
Is hummus good for heart health?
Hummus can contribute to heart health. It contains unsaturated fats from ingredients like olive oil and tahini, which are beneficial for cardiovascular well-being. Its fiber content (6g/100g) can also help manage cholesterol levels. The presence of potassium and magnesium further supports healthy blood pressure, making it a heart-friendly choice in moderation.