Is Hummus Healthy at Costco? The Ultimate Guide

January 14, 2026 •

4 min read

According to nutritionists, hummus can be a healthy snack due to its fiber, protein, and healthy fats from chickpeas and tahini. But when it comes to warehouse stores, many shoppers ask, "Is hummus healthy at Costco?" The answer depends on a closer look at the specific brands and formulations available.

Quick Summary

An analysis of hummus options at Costco, including Kirkland Signature and other brands, reveals their nutritional benefits and potential pitfalls. Learn to evaluate ingredients, serving sizes, and added oils to make the healthiest choice for your dietary goals.

Key Points

Check Ingredients: Opt for hummus with simple, organic ingredients like chickpeas, tahini, and extra virgin olive oil, avoiding unnecessary additives.
Consider the Oil: Be aware that many commercial hummus brands use sunflower or canola oil instead of traditional olive oil; some premium options at Costco, like Ithaca, use extra virgin olive oil.
Choose Single-Serve for Portion Control: Costco's Kirkland Signature individual hummus cups are excellent for managing portion sizes and calories, as hummus is calorie-dense.
Mind the Sodium: Compare the sodium content across different brands at Costco, as levels can vary and impact overall health, especially for those monitoring blood pressure.
Pair with Healthy Dippers: To maximize health benefits and increase fiber intake, pair hummus with fresh vegetables rather than high-calorie chips or crackers.
Use as a Versatile Condiment: Substitute mayonnaise with hummus on sandwiches or wraps to add flavor, fiber, and protein while reducing unhealthy fats.
Recognize Hummus's Health Benefits: Hummus provides plant-based protein, fiber, and healthy fats from chickpeas and tahini, which promotes satiety and supports gut and heart health.

Understanding the Nutritional Value of Hummus

Hummus, a staple of the Mediterranean diet, is traditionally made from a simple blend of chickpeas, tahini, lemon juice, garlic, and olive oil. This ingredient list is what makes it so nutritious. Chickpeas are a fantastic source of plant-based protein and dietary fiber, which are key for promoting satiety and healthy digestion. Tahini, a paste made from sesame seeds, and olive oil contribute healthy fats that support heart and brain health. However, the healthfulness of store-bought hummus can vary dramatically based on the quality of ingredients and additives used.

What to Look For in a Healthy Hummus

When evaluating any store-bought hummus, including the options at Costco, it’s important to read the nutrition label and ingredient list carefully. The ideal choice will prioritize whole food ingredients and minimize processed additives. Key factors to consider include:

Type of oil: Authentic hummus uses olive oil, a heart-healthy monounsaturated fat. Many mass-produced versions, however, substitute less expensive oils like sunflower or canola oil, which have different nutritional profiles. The Costco-exclusive Ithaca brand uses extra virgin olive oil and is noted for this quality.
Sodium content: Hummus can be surprisingly high in sodium. While necessary for flavor, excessive sodium is linked to high blood pressure. Compare sodium counts across brands to choose the lowest option.
Added ingredients: Be wary of added sugars or preservatives. Hummus should be simple. The cleanest options will list minimal, recognizable ingredients.
Single-serve vs. bulk: Costco sells both large containers and individual snack cups. The single-serve packs offer excellent portion control, which is important given hummus is calorie-dense.

A Detailed Look at Costco Hummus Brands

Costco typically carries a few different brands of hummus, with the most prominent being their store-brand Kirkland Signature and the national brand Sabra. Recently, the Ithaca brand has also become a noted option due to its use of extra virgin olive oil.

Kirkland Signature Organic Hummus

Costco's own brand offers a reliable, organic choice. It is made from a short list of simple ingredients: organic chickpeas, organic sesame tahini, organic sunflower oil, organic lemon juice, organic garlic, sea salt, and organic cumin. The use of sunflower oil instead of olive oil is a point of difference, though it is organic. It's available in convenient single-serving cups, which is beneficial for portion control.

Sabra Hummus

Sabra is a widely available brand often sold at Costco in larger containers or variety packs. It is also generally considered a healthy option, though like many mass-produced brands, it may contain preservatives. In terms of nutrition, it compares favorably to homemade hummus, with similar calorie, saturated fat, and sodium levels per serving. Costco carries some organic Sabra varieties, like the Organic Red Pepper Hummus.

Ithaca Hummus

For shoppers seeking a premium option, some Costco locations carry Ithaca hummus. This brand is specifically highlighted by nutrition experts for its use of extra virgin olive oil instead of sunflower or canola oil. For those prioritizing traditional ingredients, Ithaca offers a superior choice.

Comparison: Kirkland vs. Sabra vs. Ithaca Hummus


Feature	Kirkland Signature Organic	Sabra Classic	Ithaca Hummus
Primary Oil	Organic Sunflower Oil	Canola/Soybean Oil	Extra Virgin Olive Oil
Preservatives	None (Preservative-free)	Potassium Sorbate (Safe)	None (Uses HPP for shelf life)
Availability	Single-serve cups, bulk	Large containers, snack packs	Some Costco locations
Organic	Yes	Some varieties	No, but focuses on EVOO
Overall Health	Very good, simple organic ingredients	Good, widely available and consistent	Excellent, prioritizes high-quality olive oil

How to Make Costco Hummus a Healthy Snack

Simply buying healthy hummus isn't enough—the way you eat it matters. To maximize its health benefits, consider these tips:

Mind your portions: Hummus is a calorie-dense food. Use the single-serve packs from Costco for easy portion control. A standard serving is typically two tablespoons.
Pair with nutrient-dense dippers: Raw vegetables like carrots, bell peppers, cucumbers, and celery are excellent, low-calorie companions for hummus. Whole-grain pita or crackers add fiber and complexity.
Use it as a healthy condiment: Swap out mayonnaise or other less healthy spreads on sandwiches and wraps for hummus.
Boost your meals: Add a dollop of hummus to salads or roasted vegetables for extra protein and flavor.

The Role of Hummus in a Healthy Diet

Hummus is more than just a dip; it's a nutrient-rich food that can play a significant role in promoting overall health. The combination of protein, fiber, and healthy fats helps to increase satiety and regulate appetite, which can support weight management goals. Regular consumption of pulses, like the chickpeas in hummus, is also associated with lower blood pressure, cholesterol, and reduced risk of chronic diseases. For shoppers at Costco, it’s a convenient way to integrate these benefits into a busy lifestyle, especially with the individual serving options.

Conclusion

So, is hummus healthy at Costco? Yes, for the most part. The availability of high-quality options like Kirkland Signature Organic, alongside premium choices like Ithaca, makes it a smart choice for health-conscious shoppers. The key is to be mindful of the ingredients, particularly the type of oil used and the sodium content. By paying attention to serving sizes and pairing it with healthy accompaniments like fresh vegetables, you can easily turn Costco hummus into a nutritious and satisfying part of your diet. As with any food, moderation and context are paramount to reaping the full benefits of this delicious Mediterranean staple.

Frequently Asked Questions

Yes, Kirkland Signature Organic Hummus is a healthy option. It's made with simple, organic ingredients including chickpeas, tahini, lemon juice, and sunflower oil, and contains no artificial preservatives.

Yes, Costco carries single-serving hummus cups, typically under the Kirkland Signature brand. These are excellent for portion control and convenient snacking.

To make Costco hummus healthier, pair it with nutrient-dense dippers like fresh vegetables. You can also use it in place of less healthy spreads on sandwiches and wraps.

Sabra hummus sold at Costco is generally healthy, offering fiber and protein. For the healthiest choice, opt for the organic varieties when available and always check the ingredient list for preservatives.

Kirkland Signature hummus uses organic sunflower oil, while some premium brands like Ithaca found at Costco use extra virgin olive oil, which is considered a healthier choice by many nutritionists.

Hummus can support weight loss when consumed in moderation. Its combination of protein and fiber helps increase satiety, which can reduce overall calorie intake.

Based on ingredient quality, the Ithaca hummus brand, which is made with extra virgin olive oil, is considered one of the healthiest options at Costco. Kirkland Signature Organic is also a strong contender due to its simple, organic ingredient list.