Demystifying Hummus: How Unhealthy is Hummus When Not Made Right?

October 22, 2025 •

4 min read

According to a 2020 study, hummus consumers tend to have a higher intake of dietary fiber and other nutrients compared to non-consumers. So, with a reputation as a health food, many ask: How unhealthy is hummus when certain factors are at play?

Quick Summary

Hummus is generally nutritious, offering protein, fiber, and healthy fats. However, its healthiness depends on preparation, with store-bought options potentially containing high sodium, preservatives, and unhealthy oils. Moderation and portion control are key to avoiding weight gain or digestive issues.

Key Points

Store-bought vs. Homemade: The healthiness of hummus largely depends on preparation, with homemade versions allowing control over sodium and fat, while commercial brands often contain preservatives and unhealthy oils.
High Sodium Warning: Many store-bought hummus varieties are packed with excessive sodium, which can contribute to high blood pressure and heart health issues, especially when consumed in large amounts.
Watch Your Oil: Be aware of commercial brands that use cheaper, inflammatory oils like canola or soybean oil instead of heart-healthy extra virgin olive oil.
Mind Your Portions: As a calorie-dense food from healthy fats, overconsumption of hummus can lead to weight gain, making portion control essential.
Digestive Sensitivity: Some individuals, particularly those with IBS, may experience bloating and discomfort due to chickpeas containing FODMAPs, and should monitor their intake.
Choose Organic to Avoid Glyphosate: To steer clear of potential herbicide residues, opt for organic chickpeas or hummus, as glyphosate has been found in some non-organic varieties.

The Health Benefits of Hummus: The Classic Recipe

Traditional hummus, made from simple, whole-food ingredients like chickpeas, tahini, lemon juice, garlic, and olive oil, offers numerous health benefits. The combination provides a balanced profile of macronutrients, including plant-based protein, dietary fiber, and heart-healthy fats.

Rich in Fiber: Chickpeas are an excellent source of dietary fiber, which aids digestion, promotes gut health by feeding beneficial bacteria, and helps you feel fuller for longer.
Plant-Based Protein: The protein from chickpeas and tahini makes hummus a valuable food for vegetarians and vegans, supporting muscle repair and overall energy.
Supports Heart Health: Ingredients like extra virgin olive oil and tahini contain mono- and polyunsaturated fats that can help lower 'bad' LDL cholesterol.
Helps Manage Blood Sugar: Hummus has a low glycemic index, meaning it causes a slower, more balanced rise in blood sugar levels, making it a good choice for those with diabetes.
Anti-inflammatory Properties: The antioxidants found in olive oil and sesame seeds (tahini) have been shown to have anti-inflammatory effects.

Potential Downsides: When Hummus Becomes Unhealthy

Despite its healthy reputation, certain versions of hummus and consumption habits can pose risks. Understanding these factors is crucial for making the healthiest choice.

High Sodium Content

One of the most significant concerns with store-bought hummus is the high sodium content. Many commercial brands add excessive salt to enhance flavor and act as a preservative. Overconsumption of sodium is linked to increased blood pressure and a higher risk of heart disease. While a standard two-tablespoon serving might be fine, eating larger portions, as is common, can quickly push you over the recommended daily sodium limit.

Unhealthy Oils and Additives

While traditional recipes use heart-healthy olive oil, many commercial hummus producers cut costs by substituting or supplementing with cheaper, less healthy vegetable oils, such as canola, sunflower, or soybean oil. These oils are often high in omega-6 fatty acids, which can promote inflammation when consumed in excess and without balance from omega-3s. Store-bought versions can also contain a host of artificial additives and preservatives like potassium sorbate, sodium benzoate, and citric acid.

Calorie Density and Weight Gain

Due to its fat content from tahini and olive oil, hummus is relatively calorie-dense. While these are healthy fats, consuming large amounts can contribute to weight gain if not balanced with overall caloric intake. A single cup of hummus can contain over 400 calories, and dipping can lead to mindless overconsumption, especially when paired with high-carb options like pita chips.

Digestive Issues for Some Individuals

For some people, particularly those with Irritable Bowel Syndrome (IBS) or sensitive stomachs, chickpeas can cause gastrointestinal discomfort. This is because chickpeas contain raffinose, a type of carbohydrate (FODMAP) that can be difficult to digest for certain individuals, leading to bloating, gas, and stomach pain.

Concerns over Glyphosate

Some non-organic chickpeas, the main ingredient in hummus, have been shown to contain residues of the herbicide glyphosate. While levels vary, choosing organic hummus or chickpeas to make your own is a way to avoid this potential concern.

Store-Bought vs. Homemade Hummus

Choosing between store-bought and homemade hummus can significantly impact its health profile. Below is a comparison to help you decide.


Feature	Homemade Hummus	Store-Bought Hummus
Ingredients	Whole, natural ingredients (chickpeas, tahini, EVOO, lemon).	May include cheaper oils (canola, sunflower), preservatives (potassium sorbate), and additives.
Sodium	You control the amount of salt added. Easily made low-sodium.	Often high in sodium for flavor and preservation.
Purity	Free from artificial preservatives and glyphosate (if using organic chickpeas).	Can contain preservatives and potentially trace levels of glyphosate.
Cost	Generally much cheaper to produce yourself.	Higher cost per serving due to packaging and processing.
Taste & Texture	Highly customizable; fresh and vibrant flavor. Consistency depends on blending.	Flavor and texture can vary widely by brand; some may be overly sour or oily.

Making Healthier Hummus Choices

To ensure your hummus is a nutritional powerhouse rather than a source of potential health issues, follow these simple tips:

Prioritize Homemade: Making your own hummus allows you complete control over the quality of ingredients, sodium levels, and fat content. It's surprisingly easy and can be done in minutes.
Read the Labels: If buying store-bought, always check the nutritional label and ingredient list. Look for brands with simple, recognizable ingredients. A good indicator is the inclusion of extra virgin olive oil as the primary fat and no unnecessary thickeners or preservatives.
Practice Portion Control: Be mindful of serving sizes, especially if you are managing your weight. The recommended serving is typically a couple of tablespoons. Measure it out to avoid overconsumption.
Choose Healthy Dippers: Pair hummus with fresh, non-starchy vegetables like cucumber slices, carrots, and bell peppers instead of high-carb, high-calorie options like pita chips or white bread.
Opt for Organic: To reduce concerns about pesticide exposure, consider buying organic chickpeas or hummus.

Conclusion

Hummus is fundamentally a healthy and delicious food, rich in protein, fiber, and beneficial fats. The question of how unhealthy is hummus ultimately depends on how it is prepared and consumed. While a traditional, homemade version with quality ingredients is an excellent addition to almost any diet, many commercial alternatives contain high levels of sodium, unhealthy oils, and additives that undermine its nutritional value. By being mindful of your choices, controlling portion sizes, and opting for homemade or organic options when possible, you can enjoy all the wholesome benefits of this versatile dip without the potential drawbacks.

For more on how to incorporate healthy options into your diet, consider consulting resources from reputable health institutions like the Mayo Clinic on Healthy Eating.

Frequently Asked Questions

Consuming hummus in moderation as part of a balanced diet is unlikely to cause weight gain. However, because it is calorie-dense from its healthy fats, eating it in excess, especially with high-calorie dippers, can lead to consuming more calories than you burn.

Yes, many store-bought hummus brands can be unhealthy due to added preservatives, high sodium levels, and the use of cheaper, less healthy oils like canola or soybean oil instead of olive oil. Always check the ingredient list.

The healthiest option is to make your own hummus at home using fresh, organic chickpeas, tahini, extra virgin olive oil, and lemon juice. This allows you to control the amount of sodium and avoid unwanted additives.

Yes, for some people, especially those sensitive to FODMAPs or with Irritable Bowel Syndrome (IBS), the chickpeas in hummus can be difficult to digest and cause bloating, gas, or other stomach issues.

Yes, hummus is generally considered a smart choice for individuals with diabetes. It has a low glycemic index, and its high fiber, protein, and healthy fat content help stabilize blood sugar levels.

Hummus is naturally gluten-free and dairy-free. However, it contains tahini, which is a paste made from sesame seeds. Sesame is a common allergen, so those with a sesame allergy should avoid hummus.

When purchasing hummus, look for a brand with a short and simple ingredient list. The primary fat source should be extra virgin olive oil, and the product should be low in sodium and free of artificial additives or thickeners.