This Mediterranean puree may bolster your heart health, digestive function and blood sugar management

Open the fridge in any American household, and you’ll typically find condiment staples like ketchup, ranch dressing and salsa. And in 1 out of 4 of those refrigerators, you’ll also find hummus.

In recent years, hummus has become a popular party dip and snack. But this Mediterranean puree isn’t just for family gatherings or an occasional nosh — it can be used in various ways and may offer health benefits.

“People who eat hummus get great nutritional variety,” says registered dietitian Kate Patton, MEd, RD, CSSD, LD. “It provides added fiber, protein, vitamins and minerals you may not get from mayonnaise or other condiments.”

But there’s a fine line between gaining health benefits from hummus and overeating it. Patton shares what you need to know.

What is hummus?

Hummus is a smooth, creamy puree that’s traditionally part of a Mediterranean diet. It’s made from:

“Hummus is a healthy plant-based food you can easily adapt to your taste,” Patton says. “Pairing hummus with vegetables creates a nutritious snack or meal.”

Nutritional value of hummus

Hummus’s nutritional information can vary depending on whether it’s homemade or store-bought. The ingredients and brand also play a role. A 2-tablespoon serving of store-bought hummus has 71 calories and may contain:

  • Carbohydrates: 4.6 grams.
  • Fat: 5.4 grams.
  • Fiber: 1.66 grams.
  • Protein: 2.4 grams.

“It’s best to think of hummus as an added fat,” Patton says. “But because it has garbanzo beans, you also get fiber and protein, so you digest it more slowly.”

Hummus delivers a variety of essential vitamins and minerals, such as iron, manganese, copper and folate. Although a 2-tablespoon serving doesn’t contain a lot of these nutrients, it offers more than you’ll find in other spreads or dips.

Is hummus healthy?

Putting hummus on bread instead of butter, jam or mayonnaise has several benefits: It increases protein, fiber and essential minerals while reducing calories, saturated fat, salt and sugar. Research even shows that hummus is more nutrient-dense than other “healthy” condiments, including bean dip, salsa and peanut butter.

But if you don’t manage your portion of hummus, you can take in more fat than you realize. “Tahini is a healthier plant-based fat, and extra virgin olive oil is a great source of monounsaturated healthy fat,” Patton shares, “but sometimes, people don’t realize how much fat they are consuming from the sesame seeds and oil in hummus.”

The bottom line? Hummus is a better choice than other dips and spreads — but eat it in moderation to gain the most health benefits.

Health benefits of hummus

When you eat hummus in moderation as part of a healthy diet, the benefits may include:

1. Helps with blood sugar management

The ingredients in hummus are low glycemic index (GI) foods because they’re low in sugar and are slowly digested. Low GI foods release glucose (sugar) into your bloodstream more slowly — avoiding a spike in blood sugar. The combination of ingredients gives hummus a lower GI than chickpeas alone.

“Fiber and protein help stabilize blood sugar levels,” Patton explains. “Eating a diet containing low GI foods can help you maintain a healthy weight. As a result, you can decrease your risk for Type 2 diabetes and cardiovascular disease.”

2. Promotes heart health

There’s limited research on hummus and heart health, but the ingredients in hummus may help reduce your risk for heart disease:

  • Chickpeas: These cholesterol-free beans are low in sodium. They’re also an excellent source of polyunsaturated fats and fiber, which help reduce cholesterol levels and your risk of heart disease.
  • Olive oil: According to the American Heart Association, consuming a half tablespoon or more of olive oil daily may reduce your heart disease risk. The monounsaturated fat it contains may lower “bad” LDL cholesterol and blood pressure. The plant-based compounds in olive oil can also have an anti-inflammatory effect.
  • Tahini: Sesame seeds may lower cholesterol and reduce the risk of atherosclerosis, a disease that narrows the arteries near your heart. Some lab studies show that sesame seeds may also reduce blood pressure.

“You can also boost your benefit with healthy add-ins,” Patton suggests. “Common hummus additions, such as garlic, also protect your heart health.”

3. Supports digestive health

Hummus provides nearly 2 grams of fiber per serving. While that may not seem like a lot, Patton says that most people need to add fiber wherever possible.

The American Society for Nutrition reports that only 7% of adults get the recommended daily amount of fiber — 14 grams per every 1,000 calories. Fiber helps soften stool (poop) and enables regular bowel movements. Research shows that people who eat chickpeas as part of their diet tend to have bowel movements more often without as much strain or pain.

The protein and fat in hummus also make it better for digestion. As a dense food, hummus takes longer to digest, giving your body more time to absorb nutrients.

Adding hummus as part of a healthy diet

Patton offers some tips for incorporating hummus into your diet:

  • Get creative. Hummus is more than a dip. Patton recommends using it as a sandwich spread or salad dressing. Try substituting it for avocado in your favorite avocado toast recipe.
  • Pair hummus with other healthy foods. When you only eat hummus with bread, crackers or other starchy carbohydrates, you risk losing the benefits of this low-GI food.
  • Make your hummus. Making hummus is as easy as throwing the ingredients in the food processor. When you make it yourself, you can control what goes into it while avoiding the preservatives used in packaged hummus.
  • Check the label. Some pre-made hummus may include soybean oil instead of olive oil. Always check the ingredients and serving size to be sure you’re getting the best benefit and eating the right amount.
  • Find a flavor combination you like. If you don’t like the taste of chickpeas and tahini or have a chickpea allergy, experiment with alternative types of hummus made with healthy ingredients. Patton suggests making hummus from cannellini beans, sweet potatoes or edamame.

“Adding a moderate amount of hummus to a healthy diet — or using it instead of less healthy condiments — is a great way to enhance your nutrition,” she adds.