Is Hummus Good for You? Here’s What the Science Says

Is hummus good for you? This Middle Eastern staple turned global fridge item has earned a health halo—but the reality depends on how, and what, you eat.

Hummus has come a long way from its Middle Eastern roots. Today, everywhere from the US to the UK, we pack it in lunchboxes, devour it on mezze platters, and smear it in roasted veggie wraps. Is a picnic even a real picnic if someone doesn’t bring crudites and hummus? (The answer is no, no it’s not.) 

It’s a daily staple in some countries, while in others it’s marketed as a health food. Either way, it might be one of the few things that vegans, vegetarians, flexitarians, and omnivores can unanimously agree on. But is hummus good for you, really? Let’s break it down.

What’s in hummus? 

At its core, hummus is made from just a handful of ingredients: chickpeas, tahini (ground sesame seeds), olive oil, lemon juice, garlic, cumin, and salt. Chickpeas provide plant-based protein and fibre, while tahini and olive oil add heart-healthy fats. Together, they create a dip that’s nutrient-dense, filling, and naturally free from additives—when you make it from scratch, anyway.

Store-bought hummus, however, can vary widely in quality. Some brands add preservatives, excess oil, or flavourings that nudge the ingredients list into less wholesome territory.

Curious how it all stacks up nutritionally? Here’s a quick comparison between homemade hummus and a typical supermarket version.

Hummus nutritional information

Nutrient (per 100g)	Homemade Hummus	Store-Bought Hummus
Calories	170 kcal	250 kcal
Protein	7g	6g
Fat	10g	18g
Saturated Fat	1.3g	2.5g
Carbohydrates	14g	12g
Sugars	0.5g	1.5g
Fibre	6g	4g
Salt	0.5g	1.2g

Note: Homemade values are based on a standard recipe using chickpeas, tahini, olive oil, lemon juice, and garlic. Store-bought values are averages from common UK supermarket brands.

Those numbers look alright! What does it mean… is hummus good for you, then? Lets look at the pros.

Health benefits of hummus

Hummus doesn’t just taste good. It packs a nutritional punch.

• Fibre-rich: Chickpeas are high in soluble fibre, which supports digestion, blood sugar control, and keeps you satisfied for longer.
• Protein boost: While not a complete protein, hummus still provides a solid dose of plant-based protein per serving.
• Heart-healthy fats: Olive oil and tahini are both rich in unsaturated fats that support cardiovascular health.
• Low glycaemic index: Hummus won’t spike your blood sugar. So, it’s a great snack for sustained energy.

If “not a complete protein” made your ears prick up, let’s talk about it. 👀

Hummus contains a good amount of plant-based protein, but it’s not a complete protein on its own (almost, though!)

Here’s why: Proteins are made up of amino acids. A “complete protein” contains all nine essential amino acids that the human body can’t make on its own. Animal products are complete by default, but many plant sources (like chickpeas) are missing one or more.

In hummus, the main shortfall is methionine. This amino acid is relatively low in chickpeas and sesame seeds.

Ok, so is hummus good for you if you make it a complete protein?

How to make hummus a complete protein

To round out the amino acid profile, you just need to pair hummus with a food that’s rich in methionine. You might be doing this already. (Sadly, kettle chips don’t count… although, in case you’re wondering, potatoes do technically contain methionine.) 

 Here are some classic combinations:

• Pita bread or wholegrain flatbread: Wheat is high in methionine but low in lysine—the opposite of chickpeas. Together, they form a complete protein.
• Hummus + quinoa tabbouleh: Quinoa is a complete protein on its own, and combining it with hummus just boosts the amino acid spectrum.
• Hummus on toast with seeds: Pumpkin seeds or sunflower seeds are rich in methionine and make great crunchy toppings.
• Hummus topped with pine nuts: Pine nuts are particularly high in methionine. Add fresh parsley, rich in vitamin C and iron, to boost iron absorption. 

You don’t need to combine proteins in the same mouthful, or even the same meal. As long as you eat a variety of plant-based foods throughout the day, your body can assemble the amino acids it needs.

Potential downsides

Hummus is generally healthy, but like anything, context matters. Is hummus good for you if you eat it by the bucketful? Probably not. Here are some other considerations.

• Calories can add up: A couple of spoonfuls won’t hurt, but it’s calorie-dense. Not a problem, just something to bear in mind. Especially if you’re going hard on the flatbreads, too.
• Salt content: Some commercial varieties can be high in sodium. Again, check the label, and if possible, make your own. It’s super easy!
• Additives: Mass-produced hummus sometimes contains stabilisers or oils that lower the nutritional quality.
• Allergens: Is hummus good for you if you’re allergic to sesame or chickpeas? No! Steer clear. These are allergens for some people.

To be fair to hummus, how ‘healthy’ it is really depends on what you pair it with, how it’s made, and your general dietary habits.

How to make it healthier (if you want to)

Olive oil is not the enemy. In fact, it’s a key part of hummus’s nutritional profile. But if you’re trying to reduce calories or tweak flavours, you can experiment with:

• Using less oil and more lemon juice, or adding aquafaba (the water from canned chickpeas)
• Blending in roasted beetroot, peppers, or steamed broccoli for a colourful twist
• Making your own so you control the salt and ingredients
• Using smaller amounts of hummus as part of a healthy bowl 

You can also try topping your hummus Palestinian or Israeli style, with fried aubergine (eggplant) or sautéed mushrooms. I’m not saying it’s healthier, but I couldn’t not mention it… IYKYK.

So, is hummus good for you?

Yes, hummus is healthy. It’s a whole food-based, nutrient-rich snack that offers fibre, protein, and healthy fats in every scoop. Like anything, moderation helps, but there’s no reason to fear a little EVOO. 

Whether you’re spreading it on toast or dipping raw veg, hummus holds up as a genuinely nourishing staple. Just maybe don’t eat the whole tub straight from the fridge. (We’ve all done it. No judgement here!)