What are the Nutritional Facts about Hummus?
December 22, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Hummus is a creamy Middle Eastern dip made mainly from chickpeas (garbanzo beans), tahini (sesame paste), olive oil, lemon juice, and garlic. In India, hummus is becoming popular as a healthy spread and snack option. It is rich in plant protein, healthy fats, and fiber, making it a good choice for vegetarians.
Nutritional Value of Hummus (Per 2 Tablespoons – ~30 g)
| Nutrient | Amount |
|---|---|
| Calories | 70 kcal |
| Protein | 2 g |
| Carbohydrates | 4 g |
| Fibre | 2 g |
| Total Fat | 5 g |
| Saturated Fat | 0.7 g |
| Cholesterol | 0 mg |
| Sodium | 120 mg |
| Iron | 1.2 mg |
| Calcium | 20 mg |
| Potassium | 80 mg |
| Folate (Vitamin B9) | 40 mcg |
Values may vary based on ingredients and oil quantity.
Key Nutritional Highlights of Hummus
1. Good Plant-Based Protein
- Made from chickpeas
- Supports muscle repair
- Ideal for vegetarians and vegans
2. High in Dietary Fibre
- Improves digestion
- Helps control blood sugar
- Keeps you full for longer
3. Healthy Fats
- Olive oil and tahini provide unsaturated fats
- Supports heart health
- No trans fat
4. Rich in Micronutrients
- Iron helps prevent tiredness
- Folate supports cell growth
- Potassium supports heart function
Health Benefits of Hummus
Supports Weight Management
- Fibre + protein reduce hunger
- Better than mayonnaise or butter
Heart-Friendly Food
- Helps reduce bad cholesterol (LDL)
- Contains antioxidants
Good for Blood Sugar Control
- Low glycaemic index
- Suitable for people with diabetes (in small amounts)
Supports Gut Health
- Fibre feeds healthy gut bacteria
Hummus vs Mayonnaise
| Feature | Hummus | Mayonnaise |
|---|---|---|
| Calories (2 tbsp) | ~70 kcal | ~180 kcal |
| Protein | Yes | No |
| Fibre | Yes | No |
| Healthy Fats | Yes | Mostly unhealthy |
| Cholesterol | 0 mg | High |
Is Hummus Healthy for Weight Loss?
Yes, when eaten in moderation:
- Use 2–3 tablespoons per serving
- Pair with vegetables like carrot, cucumber, or capsicum
- Avoid excess olive oil
Best Ways to Eat Hummus
- As a dip with veggie sticks
- Spread on whole wheat bread or roti
- With salads or wraps
- As a sandwich filling
Who Should Limit Hummus?
- People on low-sodium diets
- Those with sesame allergy (tahini)
- Overeating can increase calorie intake
Final Thoughts
Hummus is a nutritious, plant-based food rich in fibre, protein, and healthy fats. It is a better alternative to high-fat spreads and supports heart and digestive health when eaten in moderate amounts.