How much iron is in Sabra hummus? A nutritional breakdown

December 5, 2025 •

2 min read

A 2-tablespoon serving of Sabra Classic Hummus typically contains around 0.7 to 1.3 mg of iron, depending on the specific product packaging. The primary sources of this iron are the chickpeas and tahini, making it a useful plant-based option for boosting your intake of this vital mineral.

Quick Summary

Sabra hummus contains a modest amount of non-heme iron from chickpeas and tahini. The exact quantity varies, but it serves as a helpful source for vegans and vegetarians.

Key Points

Serving Size Matters: The iron content in Sabra hummus depends on the serving size, typically ranging from 0.7 to 1.3 mg per 2-tablespoon portion.
Plant-Based Iron: The iron found in hummus is non-heme iron, sourced from chickpeas and tahini, which is less readily absorbed than heme iron.
Absorption Boosters: Pairing hummus with foods rich in Vitamin C, like bell peppers or lemon juice, significantly increases iron absorption.
Tahini's Role: While a source of iron, tahini may contain compounds that inhibit some iron absorption, though hummus overall is still beneficial for iron intake.
Homemade vs. Sabra: Homemade hummus can be lower in sodium, but store-bought options like Sabra provide a comparable iron content per serving.
Anemia Support: For those with iron deficiency anemia, consuming hummus as part of a varied, iron-rich diet can be beneficial.
Overall Nutrition: Beyond iron, hummus provides other important nutrients like fiber and protein, making it a healthy and satisfying snack choice.

Understanding the Iron Content in Sabra Hummus

For those monitoring their iron intake, understanding the nutritional value of popular products like Sabra hummus is key. The amount of iron can vary slightly depending on the specific flavor and serving size, but it's important to know the average content to make informed dietary choices.

How Much Iron is in Sabra Classic Hummus?

Based on various nutritional data sources, a 2-tablespoon serving (approximately 28-30g) of Sabra Classic Hummus typically contains 0.7 to 1.3 mg of iron, which translates to about 4% to 8% of the recommended Daily Value. A larger 2-ounce (57g) serving may provide around 1 mg, contributing up to 14% of the DV.

The Source of Iron in Hummus: Chickpeas and Tahini

The iron in Sabra hummus is non-heme iron, found in its plant-based ingredients. Unlike heme iron in animal products, non-heme iron is less easily absorbed. The main sources are chickpeas and tahini. Chickpeas provide a foundation of plant-based iron along with protein and fiber. Tahini, made from sesame seeds, also contributes significantly to the iron content. While tahini contains compounds that can inhibit absorption, the overall nutrient profile is still beneficial.

Factors Influencing Iron Absorption from Hummus

Maximizing non-heme iron absorption from Sabra hummus is important. Pairing hummus with Vitamin C sources like red bell peppers or lemon juice enhances absorption. Conversely, compounds in coffee, tea, and calcium-rich foods can hinder absorption, so consume these separately. Your individual iron status and overall diet also play a role.

Sabra Hummus vs. Other Varieties: A Nutritional Comparison


Nutrient	Sabra Classic Hummus (per 2 Tbsp)	Homemade Hummus (per 2 Tbsp)	Traditional Hummus (MDPI study)	Meat-Based Hummus (MDPI study)
Iron Content	~0.7-1.3 mg	Varies widely by recipe	1.2–2.57 mg/100g dry weight	Higher, but depends on ingredients
Sodium	Higher, 120-130mg	Lower, customizable	Varies	Can be slightly higher
Fiber	1-2g	Comparable to Sabra	Higher	Lower
Protein	2-4g	Comparable to Sabra	Comparable to Sabra	Higher

Benefits of Including Hummus in Your Diet

Beyond iron, hummus offers plant-based protein for muscle maintenance and satiety. It's high in fiber from chickpeas, aiding digestion and supporting gut health. Hummus also provides other minerals like magnesium, potassium, and folate.

Conclusion: Is Sabra Hummus a Good Iron Source?

Sabra hummus provides a useful amount of plant-based iron but shouldn't be relied upon as a sole primary source. Its non-heme iron is better absorbed when consumed with Vitamin C. For individuals with iron deficiency, hummus can be a tasty part of an iron-boosting diet. Its fiber and protein content make it a healthy snack choice. For more details on iron and other nutrients, the National Institutes of Health is a valuable resource(https://pmc.ncbi.nlm.nih.gov/articles/PMC7869437/).

Frequently Asked Questions

A standard 2-tablespoon serving of Sabra Classic Hummus contains approximately 0.7 to 1.3 mg of iron, though this can vary by product and packaging size.

Yes, hummus is a good plant-based source of iron for vegans and vegetarians, primarily from chickpeas and tahini. It's a valuable part of a diet focused on non-animal iron sources.

To maximize iron absorption, pair hummus with foods rich in Vitamin C, such as red bell peppers, broccoli, or by squeezing fresh lemon juice over it.

No, the non-heme iron in hummus is not absorbed as efficiently by the body as the heme iron found in meat. However, it remains a valuable dietary source, especially when paired with absorption-enhancing foods.

Yes, the iron content can vary slightly between different flavors due to varying ingredient ratios, though the base ingredients (chickpeas, tahini) ensure all varieties contain some iron.

Tahini, made from sesame seeds, contains both iron and some compounds that can inhibit absorption. However, the overall nutritional profile of hummus, especially with added lemon juice, still makes it a beneficial source of iron.

As part of a comprehensive diet focused on increasing iron intake, regularly consuming hummus can help alleviate symptoms of iron deficiency anemia. It's best combined with other iron-rich foods and absorption boosters.

Store-bought Sabra and homemade hummus can offer similar amounts of iron, but homemade versions allow for more control over ingredients. You can boost iron in homemade hummus by using fresh lemon juice and increasing the proportion of chickpeas and tahini.