Decoding the 'Healthiest' Hummus: What to Look For
While traditional hummus—made from chickpeas, tahini, olive oil, lemon, and garlic—is inherently healthy, a trip to the grocery store reveals a wide array of options, some containing unwanted additives. To determine which is the healthiest hummus brand, you must become a label-reading expert. The following criteria are crucial for evaluating any store-bought variety:
- Low Sodium: Excessive sodium intake is a concern for many health-conscious consumers. Look for brands offering lower-sodium versions, with the ideal option having less than 150 mg per serving. Some brands, like Boar's Head Traditional Hummus, have been specifically noted for their lower salt content.
- High-Quality Oils: Extra virgin olive oil is the gold standard for hummus. It's rich in heart-healthy monounsaturated fats and powerful antioxidants. Some brands substitute cheaper, less healthy oils like sunflower or canola. Ideally, the ingredient list should prioritize high-quality, specified oils.
- Minimal and Simple Ingredients: The healthiest hummus will have a short, recognizable ingredient list. Look for brands that avoid synthetic preservatives like potassium sorbate, which while deemed safe, are unnecessary for quality hummus. Fresh, whole-food ingredients are always best.
- No Added Sugar: Traditional hummus has no sugar. Always check the nutritional information to ensure the product is free of added sugars, which can creep into some flavored varieties.
- Organic and Non-GMO Certification: For those who prefer to avoid pesticides and genetically modified organisms, seeking USDA organic and non-GMO certifications ensures a cleaner product. Brands like Hope Foods and Cedar's offer organic options.
Brand Breakdown: Comparing Healthy Hummus Contenders
With so many brands available, here is a comparison of some of the healthiest options you might find on the shelves:
Hope Foods Organic Original Hummus
Hope Foods consistently receives high marks for its commitment to using whole, organic ingredients. Their process, which often includes high-pressure processing (HPP) instead of heat pasteurization, helps preserve nutrients and flavor. Their Original Hummus is known for its depth of flavor and use of heart-healthy extra virgin olive oil. The one drawback is that some varieties can be higher in sodium, so checking the label is a must.
Abraham's Hummos
This small-batch brand takes a unique, healthy approach by omitting oil completely. The result is a thicker, chunkier texture and significantly lower calories and sodium compared to many competitors. Abraham's uses simple, whole ingredients and even utilizes apple cider vinegar as a natural preservative, avoiding HPP entirely. For those seeking an ultra-low-calorie, oil-free option, this is a top choice.
Engine 2 Traditional Hummus
Available at Whole Foods, Engine 2 is a standout for being completely oil-free. It features a straightforward ingredient list of garbanzo beans, sesame seeds, lemon juice, garlic, and sea salt. It boasts some of the lowest calories and sodium levels per serving on the market, making it an excellent option for those focused on strict nutritional metrics. The flavor is distinctly lemony with a slightly drier, denser texture.
Boar's Head Simplicity Organic Hummus
Boar's Head offers a solid, traditional-tasting hummus with organic credentials. They specifically feature a lower-sodium version, which is excellent for those watching their salt intake. The Simplicity Organic variety uses extra-virgin olive oil, providing a classic, balanced flavor profile that appeals to a wide audience.
Ithaca Cold-Crafted Hummus
Praised by many for its fresh, homemade-like taste, Ithaca uses raw garlic and fresh, non-GMO ingredients. It employs HPP to extend shelf life without compromising on nutritional value or taste. While it is delicious, some may find its lemon flavor quite potent. It is also often higher in sodium compared to some other healthy alternatives.
Hummus Health Comparison Table
| Brand | Key Features | Oil Type | Sodium (per 2 tbsp) | Additives/Preservatives | Taste Profile | Best For |
|---|---|---|---|---|---|---|
| Hope Foods Organic | Organic, HPP-preserved | Extra Virgin Olive Oil | ~150 mg | None (HPP) | Balanced, creamy, flavorful | Those who want a clean, organic option |
| Abraham's Hummos | Oil-free, small-batch | None | ~100 mg | None (ACV) | Thick, chunky, low-calorie | Oil-free diets, lowest calorie/sodium |
| Engine 2 Traditional | Oil-free, Low calorie/sodium | None | ~50 mg | Guar Gum | Lemony, smooth, slightly dry | Low-sodium diets, weight management |
| Boar's Head Organic | Organic, low-sodium option | Extra Virgin Olive Oil | ~100 mg | None listed | Classic, balanced, traditional | Low-sodium preference, budget-conscious |
| Ithaca Cold-Crafted | Fresh, non-GMO ingredients | Sunflower Oil | High (~150+ mg) | None (HPP) | Bright, citrusy, garlic-forward | Flavor enthusiasts, fresh taste |
| Little Sesame Classic | Fresh, HPP-preserved | Sunflower and Olive Oil | Low (~125-150 mg) | None (HPP) | Creamy, smooth, well-balanced | Balanced flavor with lower sodium |
Making the Best Choice for Your Health
Beyond specific brands, here are some actionable tips for selecting the healthiest hummus:
- Read the Ingredients List First: Prioritize brands with the shortest, most natural ingredient lists. Look for chickpeas, tahini, olive oil, lemon juice, and garlic—and nothing more.
- Compare Sodium Content: Don't just assume all hummus is low-sodium. Compare labels and look for the numbers. If you are sensitive to sodium, brands like Engine 2 or Abraham's are ideal.
- Evaluate the Oil: Check that the fat content comes from healthy sources like extra virgin olive oil. Be wary of generic "vegetable oil" that could indicate lower-quality fats.
- Make Your Own: For ultimate control, consider making your own hummus. It’s surprisingly simple and allows you to adjust ingredients precisely, avoiding all preservatives and excess sodium. This can be the single healthiest option available.
Conclusion
While the definition of "healthiest" can vary based on individual dietary needs, the quest for the most nutritious store-bought hummus ultimately comes down to prioritizing simple, clean ingredients. Brands like Hope Foods and Abraham's stand out for their organic, preservative-free, or oil-free formulations. For those watching sodium, Engine 2 and Boar's Head are excellent choices. By prioritizing a short ingredient list, high-quality fats like extra virgin olive oil, and checking sodium levels, consumers can confidently choose a wholesome, delicious, and healthy hummus to fit their lifestyle. The true winner, however, might be the batch you whip up at home.
For more in-depth nutritional information, visit the guide on Healthline: Is Hummus Healthy? Top 8 Benefits of Hummus.
Which Is the Healthiest Hummus Brand? Quick Guide
- Best Overall: Hope Foods Organic Original offers a high-quality, organic option with excellent flavor and no artificial preservatives, though some varieties have moderate sodium levels.
- Lowest in Sodium: Engine 2 Traditional Hummus is an exceptional choice, featuring one of the lowest sodium counts at only 50mg per serving and no added oil.
- Oil-Free Option: Abraham's Hummos and Engine 2 both provide completely oil-free versions, making them ideal for those on very specific, low-fat diets.
- Best for Budget and Low Sodium: Boar's Head Traditional Hummus offers a reasonably priced option with a low-sodium version, striking a good balance of health and cost.
- Best Ingredients: For the cleanest ingredients and minimal processing, making homemade hummus is the ultimate healthiest choice.
- Healthiest for Your Heart: Hummus made with quality extra virgin olive oil, such as Hope Foods, provides heart-healthy monounsaturated fats that can improve cholesterol.
FAQs
question: Is hummus good for weight loss? answer: Yes, hummus can be beneficial for weight loss. It is high in fiber and protein, which helps you feel full longer and can lead to reduced calorie intake. Pairing it with vegetables instead of chips or bread is a great strategy.
question: What should I look for on a hummus label? answer: Look for a short ingredient list with natural ingredients like chickpeas, tahini, lemon juice, and extra virgin olive oil. Check the sodium content, aiming for a brand with under 150 mg per serving if possible. Avoid products with unnecessary additives or preservatives.
question: Is organic hummus always healthier? answer: Organic hummus is often healthier as it ensures the chickpeas and other ingredients are grown without synthetic pesticides. However, you should still compare the nutritional label, especially for sodium and oil type, as some organic versions may be high in salt or use lower-quality oils.
question: Is high-pressure processing (HPP) in hummus bad? answer: No, HPP is a food preservation technique that uses pressure instead of heat to kill bacteria. This process avoids the need for chemical preservatives and helps retain the fresh flavor and nutrients of the ingredients. Many healthy brands like Hope Foods and Ithaca use HPP.
question: Why is hummus sometimes high in fat and calories? answer: The fat and calorie content in hummus can vary widely depending on the amount and type of oil used. Traditional hummus contains fat from both tahini (sesame paste) and olive oil. To reduce these, you can choose an oil-free option like Engine 2 or Abraham's.
question: How can I reduce the sodium in my hummus intake? answer: To reduce sodium, opt for a low-sodium brand like Engine 2 or Boar's Head Low-Sodium. Alternatively, make your own at home where you can control the salt content completely. Pay attention to your portion size, as sodium can add up quickly.
question: Are chickpeas or tahini healthier in hummus? answer: Both chickpeas and tahini contribute to the health benefits of hummus. Chickpeas provide fiber and plant-based protein, while tahini adds healthy fats, calcium, and protein. A balanced ratio of both is ideal for the best nutritional profile.
question: Can I make hummus without tahini? answer: While traditional hummus includes tahini, you can make a version without it. Tahini-free hummus will have a less authentic flavor and texture but can be a good option for those with sesame allergies or seeking to reduce fat. Recipes might substitute a little extra olive oil or chickpea water (aquafaba) to maintain creaminess.
