How Healthy is Hummus?

Hummus, the Middle-Eastern delicacy that’s now popular across the globe, has more to it besides its delicious taste. The savoury dip made from mashed chickpeas, tahini (a paste of sesame seeds), olive oil, garlic and lemon juice is a super food. The traditional composition of hummus as stated above is packed with nutrition and is undoubtedly good for your health. If you aren’t into hummus yet, read on to find how healthy it is and why you should include hummus into your diet from now on.

It’s Highly Nutritious

Hummus is a nutrient-dense food. It doesn’t contain any added solid fats, refined starch or sugar.

Nutritional value in 1/3 cup of Hummus Serving


16 grams


4 grams

Healthy Fat

7 grams


4 grams

A 1/3 cup of serving of Hummus contains 140 calories of energy. Though it is higher in calories but you should include this in your daily diet because it is incomparable in nutrient density when compared to other healthy foods.

Carbs are essential for daily energy and overall health. This super food is also a good source of fibre. Most foods that we consume these days lack the sufficient amount of fibre. Adding hummus in your daily diet can make up for the shortage.

As the base of this dip is made from chickpeas, hummus is a good source of protein as well. However, it is incomplete protein as it lacks all the essential amino acids. You can consume it along with other sources of protein in your diet to meet your daily amino acid needs.

The polyunsaturated and monounsaturated fat in hummus that come from tahini (sesame paste) and olive oil are healthy fats. Hummus is also a source of essential vitamins and minerals especially, Vitamin B (folate) and iron. Folate helps in producing new cells, including DNA and RNA. Hummus is good to consume during pregnancy as it can help prevent neural tube birth defects. It also contains minute levels of Vitamin A, thiamine, niacin, riboflavin, potassium, zinc, calcium, magnesium, phosphorus etc.

Daily intake of hummus can also change the way your skin looks!

Healthy Hummus

It Helps You Manage Weight

Hummus is rich in protein and fibre which makes you feel fuller for a longer time. It reduces your craving for food and also balances blood sugar levels. The iron present in it helps boost your energy. So, you could get the motivation to hit the gym.

You can also plan your intake of hummus to lose weight. Generally, for each pound of your weight, you need 15 calories and to lose one pound of weight, you need to cut the intake of 500 calories from your total calorie count.

You can consume about 6 tablespoon of hummus every day. So, you can divide the servings into three parts – 2 tablespoons each during breakfast, lunch and dinner along with other food. However, make sure to count your calories as the 6 tablespoons hummus consumption would make only 210 calories.

It Can Help Lower Cholesterol

As the base of hummus is comprised of chickpeas, it can help lower cholesterol levels. In a study conducted by an Australian lecturer on a group of people aged between 30 to 70 years, people consuming chickpeas daily showed a small reduction of cholesterol levels than people who ate wheat products as a source of fibre.

It May Reduce Colon Cancer Risk

Hummus made from chickpeas contains folate, as stated above. Foods that contain folate helps reduce the risks of colon and rectal cancer. Also, the fibre promotes the growth of healthy bacteria in the colon which is one more factor that may help protect against cancer.

Hummus is also available in various flavours nowadays. So, you will never get bored. You can also get many innovative delicious flavours like Thai coconut curry. A research published in The New England Journal of Medicine, Mediterranean diets may prevent heart attacks and strokes. Now, do you need more reasons to include hummus in your diet from today? Go start your tryst with hummus on International Hummus Day!

P.S. – If you are allergic to chickpeas, DO NOT CONSUME hummus made from chickpeas.


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Creator & Writer at Mango Lady Diaries
Madhurima is a digital marketing specialist, editor and content marketer. She is also a published writer on the web. When she is not working, she is either travelling or writing her travel stories to share to the world. She believes in inspiring people to travel and shares her travel diary on her travel blog,
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