Demystifying the Dip: What Hummus is the Healthiest?

October 6, 2025 •

4 min read

A 2016 study found that people who regularly consume hummus tend to have higher intakes of fiber and essential nutrients, including folate and iron. This highlights that while hummus is generally considered healthy, there are significant nutritional differences. The question of what hummus is the healthiest depends largely on its ingredients and how it's prepared.

Quick Summary

Hummus varies widely in nutritional value depending on its ingredients, preparation, and brand. Homemade hummus provides the most control over sodium and oil content, while specific store-bought brands offer healthier, low-sodium, and organic alternatives. Choosing the healthiest option requires checking labels for high-quality ingredients and avoiding unnecessary additives.

Key Points

Homemade Hummus is Generally Healthiest: Making hummus yourself offers complete control over ingredients, especially sodium and oil quality.
Look for EVOO and Simple Ingredients in Store-Bought Hummus: Choose brands that use extra virgin olive oil and have a short ingredient list free of unwanted additives or fillers.
Watch for High Sodium Levels: Some mass-market hummus varieties can be high in sodium, so check labels for low-sodium options like Boar's Head or Abraham's.
Consider Oil-Free or HPP Preserved Options: For lower calorie or additive-free choices, explore oil-free brands like Abraham's or those using High-Pressure Processing (HPP), such as Ithaca and Hope Foods.
Pair Hummus with Fresh Veggies: Enjoy hummus with a variety of raw vegetables instead of high-calorie, processed chips to keep your snack balanced and nutritious.
Hummus Offers Fiber and Protein: As a dip made from chickpeas and tahini, hummus provides a good source of plant-based protein and fiber, contributing to satiety and weight management.

What Makes Hummus Healthy?

Hummus, a staple of Mediterranean and Middle Eastern cuisine, is made from simple, wholesome ingredients: chickpeas, tahini, lemon juice, garlic, and olive oil. This combination provides a powerful nutritional profile, rich in fiber, protein, and healthy fats. The chickpeas are a great source of plant-based protein and dietary fiber, which aids in digestion and promotes a feeling of fullness, supporting weight management. The tahini (sesame paste) provides healthy monounsaturated and polyunsaturated fats, as well as minerals like copper and selenium. Meanwhile, extra virgin olive oil is renowned for its anti-inflammatory properties and antioxidants.

Potential Downsides to Watch For

Not all hummus is created equal, and some versions can contain less desirable additions. Key factors that influence the overall healthiness include:

Sodium content: Store-bought hummus can have vastly different sodium levels. While some have as little as 100 mg per serving, others can be much higher, which is a concern for those watching their salt intake.
Type of oil: High-quality extra virgin olive oil is the best choice for its nutritional benefits. However, some commercial brands use cheaper, less healthy vegetable oils like sunflower or canola oil.
Preservatives and additives: Many store-bought varieties use preservatives like potassium sorbate and citric acid to extend shelf life. Thickeners like starches or gums are also sometimes added to achieve a creamier texture. Homemade versions avoid these entirely.

Homemade vs. Store-Bought Hummus: A Nutritional Showdown

Choosing between making your own hummus and buying it pre-made involves a tradeoff between convenience and control. For those prioritizing nutrition, homemade is often the superior choice because you control every ingredient, from the quality of the olive oil to the amount of salt. For those needing convenience, knowing what to look for on a store-bought label is crucial.

The Case for Homemade

Making hummus at home ensures you use the freshest, highest-quality ingredients. You can opt for organic chickpeas and extra virgin olive oil, and completely control the sodium level, or even make it salt-free. Recipes for the healthiest homemade hummus often feature:

Organic chickpeas, rinsed and drained.
Quality tahini and freshly squeezed lemon juice.
A touch of cumin and fresh garlic.
Cold water to achieve a creamy consistency.
No added preservatives, sugar, or unhealthy oils.

Finding the Healthiest Store-Bought Option

If time is a factor, several brands offer healthier pre-made versions. When shopping, always read the nutrition label and ingredient list.

Look for brands that prioritize:

Low sodium content (under 150mg per 2 Tbsp serving). Boar's Head Traditional is a noted low-sodium option.
Extra virgin olive oil as the primary fat source. Brands like Hope Foods use extra-virgin olive oil and organic ingredients.
Minimal ingredients, free from chemical preservatives, starches, and other thickeners.
New preservation methods like High-Pressure Processing (HPP) which retains nutrients without relying on heat or preservatives. Ithaca Cold-Crafted and Hope Foods use this method.
Oil-free options, such as Abraham's Hummos, which is lower in calories and uses apple cider vinegar as a natural preservative.

Homemade vs. Store-Bought Hummus Comparison


Feature	Homemade Hummus	Typical Store-Bought Hummus (e.g., Sabra Classic)
Ingredients	Whole, natural ingredients: chickpeas, tahini, EVOO, fresh lemon, garlic, spices.	May include cheaper seed oils (soybean/sunflower), water, citric acid, and preservatives.
Sodium	Easily customized, can be made very low or no-sodium.	Can be high; some brands contain double the sodium of low-sodium varieties.
Oil Quality	You choose a high-quality oil like extra virgin olive oil for maximum health benefits.	Often contains cheaper, refined vegetable oils.
Preservatives	None. Made fresh and consumed within a week.	Contains preservatives to extend shelf life for several weeks.
Flavor	Fresh, vibrant flavor with a creamy texture, depending on preparation.	Flavor can be more subdued and may taste of preservatives.
Cost	Can be more cost-effective, especially if buying in bulk.	Typically more expensive per serving than making from scratch.

Practical Tips for Healthier Hummus Consumption

Mind your portion size. While nutritious, hummus is still calorie-dense. A standard serving is about two tablespoons, which contains roughly 70 calories.
Pair smartly. The healthiest way to enjoy hummus is by pairing it with raw, crunchy vegetables like bell peppers, carrots, cucumbers, or broccoli. Avoid mindlessly dipping endless pita chips, which can quickly add empty calories.
DIY your flavors. Get creative with homemade recipes. Add roasted red pepper, beets, avocado, or spices to boost flavor and nutritional content without adding unhealthy fats or sodium.
Read the label carefully. For store-bought options, always check the ingredient list. The simplest lists with recognizable whole foods are usually the best. Look for low sodium content and extra virgin olive oil.

Conclusion: Your Healthiest Hummus Journey

The healthiest hummus is often the one you make yourself. This approach offers complete control over ingredients, ensuring you get maximum nutritional benefit from heart-healthy oils, fiber, and protein while keeping sodium low and avoiding preservatives. For those who prefer store-bought, a careful inspection of nutrition labels and ingredient lists is essential. Prioritize low-sodium options that use extra virgin olive oil and contain minimal additives. Regardless of your choice, pairing your hummus with fresh vegetables is a simple way to create a wholesome, satisfying snack. This mindful approach ensures your hummus habit contributes positively to your overall nutrition diet.

For more detailed nutritional information and guidance on interpreting food labels, consider resources like the FDA's website, which offers an excellent guide on understanding and using the Nutrition Facts label. [https://www.fda.gov/food/new-nutrition-facts-label/how-understand-and-use-nutrition-facts-label]

Frequently Asked Questions

Yes, homemade hummus is typically healthier than store-bought because it allows you to control the quality of ingredients, particularly the type of oil and the amount of sodium. It is also free of preservatives and other additives found in many commercial brands.

When purchasing hummus, look for a short ingredient list that prioritizes chickpeas and tahini. Opt for brands that use extra virgin olive oil and have a low sodium count (under 150 mg per serving). Avoid brands with added sugars, artificial preservatives, or less healthy oils like soybean or canola.

Boar's Head Traditional Hummus is noted as a good low-sodium option, containing about 100 mg of sodium per serving. Abraham's Hummos is another choice that is lower in sodium and entirely oil-free.

Hummus can support weight management due to its high fiber and protein content, which helps you feel full and satisfied for longer. This can reduce overall calorie intake and curb cravings. Portion control is key, as hummus is also calorie-dense due to the tahini and oil.

To make the healthiest hummus at home, use organic chickpeas and freshly squeezed lemon juice. Incorporate high-quality extra virgin olive oil and adjust the salt to your preference. For extra creaminess without added oil, some recipes suggest using aquafaba (chickpea water) or cold water.

For the most nutritious snack, pair hummus with fresh vegetables. Excellent choices include carrot sticks, cucumber slices, bell pepper strips, and celery. Using veggies instead of pita bread or chips reduces calories and increases nutrient intake.

No, store-bought hummus brands vary significantly in nutritional content. Differences lie in sodium levels, the type of oil used (e.g., canola vs. olive), and the use of preservatives and additives. It is crucial to check the nutrition facts and ingredient list for each brand to find the healthiest option.