What is the healthiest hummus you can buy?

According to a 2016 study, hummus consumers tend to eat more fiber, unsaturated fat, and essential vitamins compared to non-consumers. If you're wondering what is the healthiest hummus you can buy, the answer lies in looking beyond just the classic flavor and scrutinizing ingredients like sodium, oil, and preservatives.

Quick Summary

This article analyzes popular store-bought hummus brands to determine the healthiest options based on nutritional value. Key factors include sodium content, oil type, and the use of natural ingredients, helping consumers make informed choices.

Key Points

• Ingredient Scrutiny: The healthiest hummus contains simple, whole ingredients like chickpeas, tahini, and extra-virgin olive oil, with minimal additives.

• Low Sodium is Key: Look for brands with 140 mg of sodium or less per 2-tablespoon serving to avoid excessive salt intake.

• High-Quality Oil: Extra-virgin olive oil is the superior fat source; avoid brands that rely on cheaper, less healthy oils like soybean or canola.

• Preservative-Free Options: Brands using High-Pressure Processing (HPP), such as Hope Foods and Ithaca, offer fresher products without chemical preservatives.

• Top Brand Picks: Hope Foods, Cedar's Organic, and Ithaca are consistently recommended for their high-quality ingredients and processing methods.

• Make Your Own for Best Results: For ultimate control over ingredients and freshness, making homemade hummus is the healthiest choice.

Decoding the Healthiest Hummus: What to Look For

Choosing the healthiest hummus isn't about finding a single best brand, but rather about understanding what makes hummus nutritious and applying that knowledge at the grocery store. While the core ingredients—chickpeas, tahini, olive oil, lemon, and garlic—are inherently healthy, manufacturers can add unnecessary extras that diminish its healthfulness. By focusing on a few key indicators, you can confidently select the best option for your dietary needs.

The Standard for Healthy Hummus

At its best, hummus offers a powerhouse of nutritional benefits. It is a good source of plant-based protein and fiber, which helps with satiety and weight management. The healthy fats come from tahini (sesame seeds) and high-quality extra-virgin olive oil, supporting heart health and providing anti-inflammatory properties. However, as soon as manufacturers start cutting corners, the quality of the product can suffer. This is why reading the ingredients list and nutritional information is crucial.

Here’s a breakdown of what to prioritize and what to avoid:

Prioritize

• High-Quality Oil: Look for brands that use extra-virgin olive oil. This type of oil is rich in monounsaturated fats and antioxidants. Many companies use cheaper, less healthy alternatives like soybean or canola oil to reduce costs.
• Low Sodium Content: Sodium levels can vary dramatically between brands. Aim for options with 140 mg of sodium or less per serving to keep your intake in check. Brands like Boar's Head have been noted for their low-sodium offerings.
• Minimal and Natural Ingredients: The healthiest hummus has a short, simple ingredient list. The best choices contain only chickpeas, tahini, lemon juice, garlic, and extra-virgin olive oil, with minimal seasonings and no preservatives.
• Preservative-Free Processing: Some brands, like Hope Foods and Ithaca, use high-pressure processing (HPP) to extend shelf life without relying on chemical preservatives. This helps maintain the hummus's fresh flavor and nutritional integrity.

Avoid

• Excess Sodium: Some popular brands contain more than double the sodium of the healthiest alternatives. Always check the label to avoid excess salt.
• Unhealthy Oils: Be wary of dips that use cheaper, high-saturated-fat oils or a blend of oils where extra-virgin olive oil is not the primary fat source.
• Added Sugars and Preservatives: Healthy hummus doesn't need added sugar. Preservatives, while safe, mean the product is less fresh and more processed.

Comparison of Popular Hummus Brands

To help you visualize the differences, here is a comparison of several popular hummus brands based on typical health markers. Note that values can vary depending on the specific flavor and formula.

Brand	Primary Oil	Sodium (per 2 tbsp)	Preservatives	Organic Option	Notes
Boar's Head	Canola Oil*	~100 mg	Potassium sorbate	Yes (Simplicity Organic)	Offers a genuinely low-sodium product; the organic version uses better oil.
Cedar's	Sunflower & Olive Oil	120-150 mg	None (HPP)	Yes (Organic Original)	A favorite among reviewers for organic quality and smooth texture.
Hope Foods	Extra-Virgin Olive Oil	125-150 mg	None (HPP)	Yes (Organic varieties)	Uses healthy, high-quality ingredients with unique flavors.
Ithaca	Organic Sunflower Oil	Varies, can be high	None (HPP)	Yes (Organic varieties)	Renowned for fresh flavor; check specific nutritional info for sodium.
Sabra	Soybean Oil	~130 mg	Potassium sorbate	No	A widely available option, but uses a less healthy oil and contains preservatives.
Roots	Safflower Oil	Lower sodium	None (HPP)	No (Non-GMO)	Lower sodium and preservative-free; uses HPP.

*Boar's Head Simplicity Organic uses a blend of avocado and sunflower seed oil.

Top Contenders for the Healthiest Hummus

Based on these criteria, several brands consistently rise to the top for prioritizing health without sacrificing flavor.

• Hope Foods: A top choice for many, Hope Foods stands out for using high-quality, whole ingredients, including heart-healthy extra-virgin olive oil and organic chickpeas. They utilize high-pressure processing instead of preservatives and offer a variety of organic options, though some flavors can be higher in sodium.
• Cedar's Organic Original Hommus: Cedar's is a solid runner-up, offering an organic variety with a blend of sunflower and olive oil and no chemical preservatives. Its texture is highly regarded, and it provides a well-balanced, clean flavor profile.
• Ithaca Cold-Crafted Hummus: For those who prioritize fresh, homemade taste, Ithaca is an excellent option. They use all fresh, non-GMO ingredients and HPP to maintain freshness. Just be mindful of the sodium content on specific products, as it can vary.
• Abraham's Hummos: For a lower-fat alternative, Abraham's is a unique contender. It is made without oil, resulting in a thicker, chunkier consistency, and is significantly lower in calories and sodium. This is a great choice for those actively managing weight or sodium intake.

A Final Word: The Homemade Advantage

While excellent store-bought options exist, making your own hummus is the best way to ensure maximum health benefits and complete control over ingredients. A simple recipe with chickpeas, tahini, fresh lemon juice, garlic, extra-virgin olive oil, and salt is quick and easy to prepare. You can perfectly tailor the salt and oil content to your personal preference, avoiding all preservatives and processed oils. Consider a quick and easy recipe from a trusted source like Love and Lemons.

Conclusion

When asking what is the healthiest hummus you can buy?, the answer depends on your priorities: low sodium, organic, preservative-free, or lower fat. Brands like Hope Foods and Cedar's Organic consistently deliver on clean, high-quality ingredients, while Boar's Head offers excellent low-sodium choices. For the ultimate control, however, a homemade version is always the healthiest option, putting you in charge of every ingredient for a truly wholesome snack.

Summary

Choosing the healthiest hummus involves reading labels to check for low sodium, high-quality oil like extra-virgin olive oil, and minimal, natural ingredients. Brands like Hope Foods, Cedar's Organic, and Ithaca utilize high-pressure processing instead of chemical preservatives, making them healthier alternatives to conventional brands like Sabra. For maximum control, making hummus at home is the best option.

Best for Clean Ingredients: Hope Foods is a great choice, with an organic version using extra-virgin olive oil and HPP.

Best Organic Runner-Up: Cedar's Organic offers a reliable, well-textured hummus with organic ingredients and no preservatives.

Best Low-Sodium: Boar's Head Traditional is a standout for its low sodium content, though the organic version has better oils.

Best Homemade Alternative: Make your own for complete ingredient control, avoiding preservatives and tailoring sodium and fat content to your needs.

By keeping these tips in mind, you can navigate the hummus aisle and find a delicious, healthy dip that fits your lifestyle.

Frequently Asked Questions

Which hummus brand has the least sodium?

Brands like Boar's Head Traditional are noted for their low sodium content, with around 100 mg per serving. When shopping, always check the nutrition label for the specific product.

Is all store-bought hummus healthy?

No, not all store-bought hummus is equally healthy. Many brands use cheaper oils like soybean or canola, and some add preservatives and excess sodium, which can diminish the health benefits of the traditional recipe.

What is high-pressure processing (HPP) in hummus?

High-pressure processing (HPP) is a method that uses high pressure instead of heat or chemical preservatives to kill pathogens and extend shelf life. This helps maintain the fresh flavor and nutrients of the hummus.

How can I tell if a hummus is made with healthy oil?

Check the ingredients list on the packaging. The healthiest options will list extra-virgin olive oil as a primary fat source. Avoid brands where cheaper oils like soybean, canola, or sunflower are the first oil listed.

Can hummus help with weight management?

Yes, due to its fiber and protein content from chickpeas, hummus can help you feel full and satisfied for longer periods. Studies show that hummus consumption is associated with a lower BMI and healthier diet overall.

Is hummus a good source of protein?

Hummus is a plant-based protein source, but it is not a complete or high-protein food. A standard 2-tablespoon serving contains only about 2 grams of protein, so it's best to pair it with other protein sources.

Are organic hummus brands healthier?

Organic hummus can be healthier as it uses organic ingredients and often avoids chemical preservatives. Brands like Cedar's and Hope Foods offer organic varieties with high-quality ingredients, though it's still important to check their specific sodium and fat content.