Because hummus is low in calories and packed with nutrients like fiber, protein, vitamins, and minerals, it can be an excellent choice for people looking to eat healthier. But is hummus fattening?

What is Hummus?

Hummus is a healthful food made from mashed chickpeas, tahini (sesame seed paste), lemon juice, garlic, and other seasonings. It’s often eaten as part of a Mediterranean or vegan/vegetarian diet.

Hummus is usually eaten as a dip with pita bread or vegetables. It can also be used as a sandwich spread, or as a topping for salads or cooked vegetables.

Hummus Nutrition Facts

Hummus is low in calories and fat, making it an excellent choice for people looking to lose weight or eat healthier.

One quarter-cup serving has about 70 calories, 4 grams of fat, 6 grams of carbohydrates, and 3 grams of protein.

Hummus is also rich in dietary fiber, providing about 8% of the recommended daily value. Additionally, hummus contains several vitamins and minerals, such as folate, iron, and magnesium.

Calorie Content:

Combining all these ingredients makes a very low-calorie snack you can enjoy without worrying. A typical serving size (2 tablespoons) contains just 60 calories, making this a guilt-free indulgence that can fit into any health or weight loss program.

Different hummus bowls. chickpea hummus, avocado hummus and lentils hummus on wooden table with ingredients and pita

Is Hummus Fattening?

Hummus is not fattening due to its low calorie and fat content. However, people should be aware that store-bought varieties of hummus can vary in nutritional profile depending on the brand or type.

Some may contain added sugar or oil, which increases the calories, fat, and carbohydrate content. Adding high-fat ingredients like olives or cheese to your hummus will also increase the calories and fat content.

How Much Should You Eat to Maintain a Healthy Diet?

Hus can be part of a diet and weight loss plan. However, it’s important to consider portion sizes when eating hummus.

The recommended serving size is 2 tablespoons (30 grams) which contains about 60 calories. Eating more than this could lead to additional calorie consumption, which may contribute to weight gain over time. 

Benefits of Eating Hummus Regularly:

There are actually quite a few reasons why you should consider including hummus in your diet. Here are a few:

1. High in Nutrients:

Hummus is an excellent source of vitamins and minerals that support overall wellness, including fiber, iron, zinc, magnesium, phosphorus, folate, and protein.

2. Heart Healthy:

Eating hummus regularly may reduce your risk for heart disease due to its high monounsaturated fats and omega-3 fatty acids. The chickpeas in hummus are also a good source of dietary fiber which helps lower cholesterol levels.

3. Supports Digestive Health:

Hummus contains plenty of prebiotic fiber, which helps to feed the beneficial bacteria living within our guts. This can help improve digestion and reduce inflammation to promote better health overall.

4. Good Source of Protein:

Hummus is an excellent source of plant-based protein that can be easily incorporated into vegetarian or vegan diets. This makes it a great option for anyone looking to increase their intake of plant-based proteins.

5. May Help with Weight Loss:

Hummus contains plenty of fiber, which helps keep you fuller for longer periods. This means you are likely to eat less throughout the day and could help with weight loss over time.

6. Diabetes-Friendly:

Eating hummus regularly may also benefit those with type 2 diabetes as it has been shown to reduce blood sugar levels after meals due to its high fiber content.

Additionally, the monounsaturated fats in hummus can help reduce inflammation and regulate insulin levels.

7. Antioxidant-Rich:

Hummus is a great source of numerous antioxidants which can help to protect the body from damage caused by free radicals.

These powerful nutrients are essential for overall health and may even reduce your risk of chronic diseases.

8. Simple To Make:

Making your hummus at home is incredibly simple and requires just a few ingredients, including chickpeas, tahini, garlic, oil, lemon juice, and spices.

This makes it an easy snack or meal option to customize with whatever flavors you prefer!

Different hummus bowls. chickpea hummus, avocado hummus and lentils hummus on wooden table with ingredients and pita

Potential Health Risks of Eating Too Much Hummus:

  1. Overconsumption: Hummus is full of healthy nutrients, but overconsuming it can still be harmful due to its calorie content. Try to stick with 1/4 cup serving sizes daily to ensure you get all the benefits without going overboard on calories!
  2. Possible Allergies: Some individuals may have an allergy or sensitivity to chickpeas, making eating hummus off-limits for them. If you are unsure of an allergy, speak with your doctor before trying new foods.
  3. Potential Contamination: Hummus can become contaminated with harmful bacteria if not stored properly, leading to food poisoning if eaten without being heated up first. Always check the expiration date and store your hummus in the refrigerator to reduce the risk of contamination.
  4. Too Much Sodium: Many store-bought varieties of hummus are high in sodium, leading to health issues such as high blood pressure when consumed in large quantities. Look for low-sodium options or make your own at home using unsalted ingredients for a healthier alternative.
  5. Too Much Oil: While oil is necessary for making hummus, adding too much can significantly increase its calorie and fat content. If you are counting calories or trying to watch your fat intake, try using less oil or opt for an oil-free version.


Q: Is hummus a vegan food?

A: Hummus is typically considered a vegan food made with plant-based ingredients.

Q: What can I use instead of oil in hummus?

A: Many people use vegetable broth or water instead of oil when making their homemade hummus. Alternatively, you can also look for store-bought versions that are oil-free.

Q: How long can I store hummus in the refrigerator?

A: Most hummus brands will last up to 2 weeks if stored properly in an airtight container and the refrigerator. It’s important to check the expiration date before consuming any opened containers of hummus.

Q: Are there any health risks associated with eating too much hummus?

A: Yes, overconsuming hummus can lead to potential health risks such as increased sodium intake and higher calorie/fat levels, depending on the ingredients used. It’s important to watch your portion size when consuming hummus and opt for low-sodium or oil-free versions whenever possible.

My Go-To Hummus Recipes:


Hummus is a nutritious and delicious dip or spread that can be incorporated into many meals. It contains plenty of fiber, protein, and healthy fats, which can help to improve your health in various ways.

However, it’s important to consider portion size and watch out for potential contamination and allergies before eating hummus.

With these things in mind, you can enjoy the many benefits of hummus without any negative side effects!

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