What Ingredients Should I Avoid in Hummus?

October 5, 2025 •

4 min read

Despite its reputation as a healthy dip, a 2020 study by the Environmental Working Group (EWG) found that over 80% of conventional hummus and chickpea samples contained the weedkiller glyphosate. Knowing what ingredients should I avoid in hummus is essential for making a truly healthy and clean choice, especially when purchasing store-bought varieties that can contain unnecessary and potentially harmful additives.

Quick Summary

Unhealthy versions of hummus often contain industrial seed oils, artificial preservatives like potassium sorbate and sodium benzoate, excessive sodium, and non-organic chickpeas potentially sprayed with glyphosate. These ingredients can negatively impact gut health, contribute to inflammation, and undermine the dip's nutritional value. Opt for homemade or organic hummus to ensure a cleaner and healthier snack.

Key Points

Avoid Industrial Seed Oils: Many store-bought hummus products use cheap, inflammatory seed oils like canola and sunflower oil instead of healthy olive oil.
Check for Preservatives: Look out for artificial preservatives such as potassium sorbate, sodium benzoate, and Disodium Calcium EDTA, which are used to increase shelf life.
Beware of High Sodium: Store-bought hummus can be surprisingly high in salt, contributing to high blood pressure and other health issues if consumed excessively.
Choose Organic Chickpeas: Non-organic chickpeas are often treated with glyphosate before harvest; buying organic minimizes your exposure to this herbicide.
Scrutinize Flavor Additives: Some manufacturers use citric acid and other "natural flavors" instead of fresh lemon juice and real spices, impacting both taste and ingredient quality.
Homemade is Healthiest: Making your own hummus is the best way to ensure full control over ingredients, sodium, and fat content while avoiding unnecessary additives.

Understanding the Additives in Commercial Hummus

Traditional hummus is a simple and wholesome blend of chickpeas, tahini, lemon juice, garlic, and olive oil. However, to extend shelf life and reduce costs, many store-bought brands add a variety of questionable ingredients. The key to a clean, healthy hummus is scrutinizing the ingredient label and knowing what red flags to look for.

Industrial Seed Oils

Many store-bought hummus products replace traditional, heart-healthy extra virgin olive oil with cheaper, highly processed industrial seed oils, such as canola, sunflower, or soybean oil. These oils are high in omega-6 fatty acids, and a Western diet overly rich in omega-6s can contribute to chronic inflammation. The manufacturing process for these oils also often involves high heat and chemical solvents, which can strip nutrients and introduce harmful compounds. Choosing hummus made exclusively with extra virgin olive oil or making your own allows you to avoid these processed fats and maintain a healthier omega-6 to omega-3 balance.

Artificial Preservatives

To prolong freshness, commercial hummus often contains artificial preservatives that are unnecessary in a fresh product. Common examples include potassium sorbate (E202), sodium benzoate, and Disodium Calcium EDTA. While regulatory bodies generally recognize these additives as safe in small amounts, concerns exist. Potassium sorbate has been linked to skin allergies in some individuals. Sodium benzoate, when combined with vitamin C, can potentially form benzene, a carcinogen, though this risk is considered small. Disodium Calcium EDTA is another chelating agent used to prevent discoloration and acts as an artificial preservative. Many consumers prefer to avoid these synthetic additives by choosing organic or homemade versions.

Excessive Sodium

Hummus can be a surprisingly high-sodium product, especially in pre-packaged varieties. While some salt is necessary for flavor, excessive sodium intake is linked to high blood pressure and an increased risk of heart disease. A 2016 survey found significant variations in salt content between different brands, with some containing alarmingly high amounts. When buying hummus, checking the nutrition label for sodium content is crucial. For those with heart issues or high blood pressure, opting for a low-sodium or homemade version is recommended.

Non-Organic Chickpeas and Glyphosate

Perhaps one of the most concerning revelations about conventional hummus is the presence of glyphosate. This herbicide, classified as a probable human carcinogen by the International Agency for Research on Cancer (IARC), is often used as a pre-harvest drying agent on non-organic chickpeas. The 2020 EWG report found detectable levels of glyphosate in most conventional and some organic chickpea and hummus products, underscoring the importance of choosing USDA Organic to minimize exposure. Organic standards prohibit the use of this chemical during growing and processing.

Artificial Flavors and Other Additives

To cut costs on fresh, high-quality ingredients, some brands substitute real flavors with artificial ones. For example, citric acid might be used for a tangy kick instead of fresh lemon juice, which can leave a flat, sour taste. Similarly, labels might list "natural flavors" or "garlic flavor" instead of real garlic, compromising the authentic taste and potentially masking the true source of the flavoring. Some commercial versions have even been found to include high-fructose corn syrup to enhance sweetness. To ensure the best flavor and avoid these additions, look for hummus with a simple, transparent ingredient list.

Comparison: Homemade vs. Store-Bought Hummus


Feature	Homemade Hummus	Store-Bought Hummus
Ingredients	Whole, fresh, and customizable ingredients (e.g., organic chickpeas, extra virgin olive oil, fresh lemon juice).	Often contains cheaper, processed ingredients like industrial seed oils, artificial flavors, and preservatives.
Processing	Minimally processed at home using a blender or food processor.	Highly processed to achieve commercial consistency and shelf-stability.
Additives	Naturally free of artificial preservatives, flavors, and other synthetic additives.	Frequently contains artificial preservatives (e.g., potassium sorbate), stabilizers, and added flavors.
Sodium	You have complete control over the amount of salt used, allowing for a low-sodium option.	Can contain high levels of sodium, often exceeding recommended daily limits in single servings.
Taste	Fresh, vibrant, and richer flavor profile with a better, creamier texture.	Can taste flat or sour due to additives and less fresh ingredients.
Cost	Generally more cost-effective per serving when made in larger batches.	Often more expensive for the same quantity, especially for premium brands.

Making a Healthier Hummus Choice

Read the Label: The best defense is a careful offense. Always read the ingredient list, not just the front-of-package marketing claims. Look for simple, recognizable ingredients. A short list is usually a good sign.
Choose Organic: To avoid potential glyphosate residue and other chemicals used in conventional farming, opt for hummus made with USDA Organic certified chickpeas.
Look for Extra Virgin Olive Oil: Ensure the product uses high-quality, cold-pressed extra virgin olive oil instead of industrial seed oils.
Consider Making Your Own: The easiest way to control all ingredients is to make hummus at home. This simple process allows you to customize flavor, avoid all additives, and ensure a fresh, delicious product every time. Homemade versions also allow for creative modifications, like peeling chickpeas for a silky-smooth texture or swapping oil for aquafaba to reduce fat content.
Limit Portions: Even high-quality hummus is calorie-dense. Mindful portion control and pairing with vegetables instead of high-calorie chips can make it a healthier snack.

Conclusion

While hummus is a nutritious dip at its core, store-bought options can be laden with processed ingredients, preservatives, and excessive sodium that undermine its health benefits. By actively reading labels and seeking out organic brands that use authentic, simple ingredients, you can make a more informed choice. Better yet, making hummus yourself is an easy, cost-effective way to guarantee a fresh, flavorful, and truly clean dip, free from unwanted additives. The effort is minimal, and the reward is a delicious, healthy snack you can feel great about enjoying. For further reading on the potential impacts of seed oils, a resource like Health.ClevelandClinic.org provides insightful analysis.

Frequently Asked Questions

You should avoid canola or sunflower oil because they are highly processed industrial seed oils that are rich in omega-6 fatty acids. An excessive amount of omega-6s in your diet can contribute to inflammation.

Potassium sorbate is a synthetic preservative added to many commercial hummus brands. While generally recognized as safe by regulators, some individuals may have skin allergies or other sensitivities. Choosing homemade or preservative-free options helps avoid it entirely.

Some commercial hummus brands contain very high levels of sodium, which can contribute to high blood pressure and heart disease with excessive intake. It is best to check the nutritional label and choose brands with lower sodium content or make your own to control the salt level.

Glyphosate is an herbicide often used on conventional chickpeas as a drying agent before harvest. EWG studies have detected it in many non-organic hummus products. IARC classifies glyphosate as a probable human carcinogen, so choosing organic chickpeas is a safer option.

In store-bought hummus, citric acid is often used as a cheaper substitute for fresh lemon juice. While it adds a sour flavor, it can result in a flatter taste profile compared to the vibrant and fresh taste achieved with real lemon.

To make hummus more digestible, especially if you have IBS or a sensitive stomach, you can rinse and drain canned chickpeas thoroughly or even peel the skins off cooked chickpeas. Some recipes also use baking soda to soften the chickpeas before blending.

Hummus is often perceived as a healthy dip, but if it's made with inflammatory industrial seed oils instead of olive oil, its health benefits are significantly compromised. Reading the label and choosing products with wholesome fats or making your own is a healthier approach.