Decoding a Healthy Hummus: What to Look For
While traditional hummus—made from chickpeas, tahini, lemon, and olive oil—is a highly nutritious food, not all store-bought versions are created equal. The healthiness of a brand depends on several key factors you can find on the nutrition label and ingredient list.
Prioritizing Simple, Whole Ingredients
When evaluating a hummus brand, the ingredients list is your most important tool. Look for a short, recognizable list featuring the core components: chickpeas, tahini, lemon juice, garlic, and extra virgin olive oil. The order of ingredients matters; chickpeas and tahini should be at the top. Be wary of brands that prioritize cheaper oils or contain unnecessary fillers and preservatives.
- Beneficial ingredients: Chickpeas, tahini, fresh lemon juice, garlic, extra virgin olive oil.
- Ingredients to moderate: High sodium, cheap vegetable oils (like canola or sunflower oil).
- Ingredients to avoid: Artificial flavors, preservatives (e.g., potassium sorbate), and starches or thickeners used to bulk up the product.
The Importance of Sodium Levels
Sodium content can vary dramatically between hummus brands. Some brands contain as much as 150mg of sodium per two-tablespoon serving, while low-sodium options can be significantly lower, around 100mg. For those monitoring their sodium intake, checking this value is crucial. Making homemade hummus is an easy way to gain complete control over the salt levels.
Oil Quality and Content
Traditional hummus uses healthy fats from tahini and extra virgin olive oil. However, many commercial brands use less expensive, and potentially less healthy, oils like canola or sunflower oil. Some brands even use significant amounts of oil, bumping up the calorie and fat content. Healthiest options often feature minimal oil or only use extra virgin olive oil.
Healthiest Hummus Brands Comparison
Based on expert reviews and nutritional analysis, several brands stand out for their commitment to quality ingredients and lower sodium levels. Here is a comparison of some popular options:
| Brand | Key Health Metrics | Standout Feature | Notes on Health | Source | [Source] |
|---|---|---|---|---|---|
| Engine 2 | Low calories, low sodium, low fat, no added oil | Lowest in calories, sodium, and fat | Simple, wholesome ingredients with no added oil. Sold in 8 oz containers. | ||
| Boar's Head Traditional | Low sodium (100mg per serving) | Best low-sodium option | Flavor remains balanced despite lower salt; a good option for those monitoring intake. | ||
| CAVA Traditional | Simple, short ingredient list | Very simple ingredients | Praised for a straightforward recipe with strong citrus notes. | ||
| Esti Original Hummus | Very simple ingredients, lower sodium | Tastes like homemade | Creamy texture and robust flavor profile from simple ingredients. | ||
| Little Sesame Classic | Minimal preservatives, no seed oils | High-pressure processed | Uses high-pressure processing (HPP) instead of heat or chemical preservatives. | ||
| Cedar's Organic Original | Organic ingredients, decent nutrition profile | Best Organic Hummus runner-up | Uses a blend of sunflower and olive oils; good organic option. |
Detailed Breakdown of Top Contenders
Engine 2 Hummus Engine 2 is frequently cited as one of the healthiest store-bought options due to its incredibly clean label and minimal nutritional impact. The brand uses fresh, simple ingredients and omits added oils, resulting in the lowest calorie, sodium, and fat content compared to many competitors. While its texture can be slightly drier, its lemony flavor is a clean and healthy choice. It proves that a great-tasting hummus doesn't require excessive oil or salt.
Boar's Head Low-Sodium Hummus For those specifically concerned with sodium intake, Boar's Head Traditional is an excellent choice, containing only 100mg per serving. This is significantly less than many popular brands, making it a heart-healthy option. Despite the lower sodium, it maintains a balanced flavor profile, similar to its higher-sodium counterparts, making it a great pick for health-conscious consumers.
Esti Original Hummus Editors at EatingWell praised Esti Original Hummus for its clean, homemade taste, which stems from a short and straightforward ingredients list. It is made with chickpeas, sesame tahini, sunflower oil, water, sea salt, garlic, and lemon juice concentrate. Its ultra-creamy, whipped texture and balanced flavor make it feel like a premium, freshly made product.
The Ultimate Health Hack: Make Your Own Hummus
If store-bought options still don't meet your health standards or you want full control over your ingredients, making homemade hummus is a straightforward and rewarding process. It allows you to use the highest quality extra virgin olive oil, control the amount of salt, and avoid any additives or preservatives. While a little more effort, the result is a hummus with unparalleled freshness and nutritional integrity.
Homemade Hummus Ingredients
- 1 (15-ounce) can chickpeas, drained and rinsed
- 1/4 cup reserved chickpea liquid or cold water
- 1/4 cup tahini
- 2 tablespoons fresh lemon juice
- 1 clove garlic
- 1/4 teaspoon kosher salt
- 1/4 cup extra virgin olive oil, plus more for garnish
- Paprika for garnish
Blend all ingredients except the garnishes in a food processor until smooth and creamy, adjusting with more chickpea liquid or water as needed to reach your desired consistency. A trick for extra creamy hummus is to peel the chickpeas, but this is optional.
Conclusion: Choosing the Healthiest Hummus
Ultimately, the healthiest brand of hummus is the one that best fits your individual dietary needs and preferences. However, a general guideline is to look for brands with a simple, short ingredient list featuring extra virgin olive oil and low sodium. Brands like Engine 2, Boar's Head Traditional (low sodium), and CAVA Traditional offer excellent store-bought options that align with these principles. For those with time, making your own hummus remains the ultimate way to ensure the highest nutritional quality and control. By checking labels and understanding what to prioritize, you can confidently choose a delicious and healthy dip that supports your overall well-being.
This article is for informational purposes and is not a substitute for professional nutritional advice. Consult with a registered dietitian for personalized recommendations.
