10 Best Benefits of Hummus

by Meenakshi Nagdeve last updated -

Health benefits of hummus include weight loss, skincare, and improved digestive system, heart health, and muscular functions. It is beneficial in treating diverse medical conditions including diabetes, anemia, and inflammatory disorders such as rheumatoid arthritis, and hypertension. It also has anti-cancer properties.

What is Hummus?

Hummus is an Arabic and Mediterranean dip or spread, made from chickpeas, olive oil, lemon juice, sea salt, garlic, and tahini or sesame paste. In fact, the word ‘hummus’ is the Arabic version of chickpeas. It is believed to be an ancient and popular delicacy that started off in the Middle East and countries like Greece, Turkey, Syria, and Israel are in love with this dish. [1]

Types of Hummus

The most savored types of this delicacy include:

Chickpeas are one of the earliest pulses grown in Mesopotamia and were a part of street cuisine in ancient Rome. Attributing to its appealing flavor and superb health factor, over the time hummus has found its place amongst the latest food trends and has gained popularity all over the world. [2]

A bowl of hummus, next to salad leaves, falafel, and bread

Hummus is a delicious Middle Eastern dip. Photo Credit: Shutterstock

Nutrition Facts

Hummus, home prepared
Serving Size :
Water [g]64.87
Energy 177
Energy [kJ]742
Protein [g]4.86
Total lipid (fat) [g]8.59
Ash [g]1.56
Carbohydrate, by difference [g]20.12
Fiber, total dietary [g]4
Sugars, total including NLEA [g]0.27
Calcium, Ca [mg]49
Iron, Fe [mg]1.56
Magnesium, Mg [mg]29
Phosphorus, P [mg]110
Potassium, K [mg]173
Sodium, Na [mg]242
Zinc, Zn [mg]1.09
Copper, Cu [mg]0.22
Manganese, Mn [mg]0.57
Selenium, Se [µg]2.4
Vitamin C, total ascorbic acid [mg]7.9
Thiamin [mg]0.09
Riboflavin [mg]0.05
Niacin [mg]0.4
Pantothenic acid [mg]0.29
Vitamin B-6 [mg]0.4
Folate, total [µg]59
Folate, food [µg]59
Folate, DFE [µg]59
Choline, total [mg]27.8
Carotene, beta [µg]2
Cryptoxanthin, beta [µg]2
Vitamin A, IU [IU]5
Lutein + zeaxanthin [µg]1
Vitamin E (alpha-tocopherol) [mg]0.75
Tocopherol, beta [mg]0.01
Tocopherol, gamma [mg]0.04
Vitamin K (phylloquinone) [µg]3
Fatty acids, total saturated [g]1.14
14:0 [g]0.01
16:0 [g]0.88
17:0 [g]0
18:0 [g]0.22
20:0 [g]0.02
22:0 [g]0.01
Fatty acids, total monounsaturated [g]4.87
16:1 [g]0.07
17:1 [g]0.01
18:1 [g]4.77
20:1 [g]0.02
Fatty acids, total polyunsaturated [g]2.11
18:2 [g]2.04
18:3 [g]0.07
Phytosterols [mg]11
Tryptophan [g]0.06
Threonine [g]0.18
Isoleucine [g]0.21
Leucine [g]0.35
Lysine [g]0.29
Methionine [g]0.08
Cystine [g]0.07
Phenylalanine [g]0.26
Tyrosine [g]0.13
Valine [g]0.22
Arginine [g]0.5
Histidine [g]0.13
Alanine [g]0.21
Aspartic acid [g]0.54
Glutamic acid [g]0.88
Glycine [g]0.22
Proline [g]0.2
Serine [g]0.25
Sources include : USDA [3]

Nutritional Value of Hummus

Traditionally prepared hummus is rich in essential minerals such as potassium, phosphorus, magnesium, calcium, iron, and zinc. According to USDA, FoodData Central hummus provides vitamins such as vitamin C, B vitamins – thiamin, riboflavin, niacin, vitamin B6, folate, and pantothenic acid. It is a good source of plant-based protein and brings valuable fiber content to the plate. In addition to this, hummus offers essential minerals such as iron, calcium, magnesium, and phosphorus.  Further, it provides fatty acids without any harmful cholesterol. However, the basis the recipe followed, the nutritional content of the dish varies. For instance, the spinach and carrot variant would have more vitamin A and a scallion-based one would have more amount of vitamin C and K. [4] [5]

Health Benefits of Hummus

Hummus, on the whole, is a healthy and convenient food with many benefits that can be incorporated into almost any meal. Let us discuss some of the benefits in detail:

Plant-based Protein

Chickpea, which is the primary ingredient in the hummus, is rich in protein. It is best for vegans as their diet revolves around vegetarian food and non-dairy products. It also makes you feel full for longer, thereby reducing your chances of overeating or snacking in between the meals. Tahini, which is made from ground sesame seeds and served as a dip with hummus, is a great source of protein as well. [6]

Diabetes Control

Hummus helps in regulating the blood sugar levels attributing to the low glycemic index (GI) of chickpeas. For preparing it at home, it is advisable to choose dried chickpeas instead of canned chickpeas as the latter has a higher glycemic index. The American Diabetes Association also recommends the use of this chickpea food item as a part of a diabetes meal plan. A study published in the Nutrients journal shows that consuming hummus help prevent the development and progression of type-2 diabetes and promote a healthier diet regime. [7] [8]

Improved Heart Health

Hummus contains olive oil, which helps in maintaining cardiovascular health. According to research, the consumption of olive oil has a reason behind the low mortality of cardiovascular diseases in southern European and Mediterranean countries. As also stated by The Wall Street Journal, consumption of olive oil-rich foods such as hummus helps cut down the chances of heart disorders such as stroke. [9]

Balanced Cholesterol Levels

Hummus helps in maintaining healthy levels of cholesterol attributing to the antiatherogenic nature of olive oil present in it. A study evaluating the effect of olive oil on the low-density lipoprotein or LDL cholesterol has revealed positive results in terms of the reduction of harmful LDL cholesterol and its vulnerability to oxidative cell damage. Another comparative study conducted on the patients suffering from peripheral vascular disease has advocated the health quotient and protective effect of olive oil over sunflower oil against oxidation. [10]

Anti-inflammatory Properties

Olive oil, present in hummus, is rich in anti-inflammatory properties and omega-3 fatty acids. Omega-3 fatty acids are polyunsaturated fatty acids, which provide multi-dimensional health benefits including relief from different kinds of chronic inflammatory diseases. [11]

Improved Digestion

Hummus is a good source of fiber, which helps in maintaining a healthy digestive system. So eating it has been proven beneficial in the regulation of bowel movements and brings relief from constipation. It adds bulk to the diet and keeps the hunger satisfied and makes you feel full for a longer duration. Thanks to hummus, you won’t look for something else to nibble soon after eating it. [12]

Improved Bone Health

Protein-rich hummus is a great food for your bones as well. Along with that, hummus and tahini, both contain calcium, zinc, copper, phosphorus, magnesium, and selenium, which help improve the bone mineral density. Bone loss is one problem faced by many people as they age, especially women who go through menopause. By including a calcium-rich food like hummus in the diet, one can prevent osteoporosis as well. [13]

Boosted Energy Levels

The star in the recipe of hummus is chickpea, which is a great source of carbohydrates. It contains starch, a complex carbohydrate that can be used for energy. The natural sugars known as glucose in starch, need time to break down after consumption and this is beneficial in keeping the blood sugar in control as well along with boosting energy.

Healthy Pregnancy

It provides a range of health benefits even during pregnancy. Folate-rich hummus helps in preventing the threat of birth defects in the babies, known as spina bifida. The amino acids, present in it, help elevate the mood and promote better sleep. Other essential nutrients including proteins and minerals found in it also contribute significantly towards the health of the mother as well as the growing fetus. [14]

Strengthened Muscles

The base of hummus i.e. chickpeas is a source of amino acids, which are important for building healthy muscles and tissues. Hummus is a good source of protein for vegans who do not get their share of nutrients from animal and dairy products. Amino acids are the building blocks of proteins that the body uses for physiological processes such as muscular strength, repairing of tissues, the functioning of the brain, and energy production. [15]

Weaning Food for Babies

Hummus is recommended for small babies as their weaning food from nine months onwards. In the absence of a diet containing animal products such as meat or fish, it contributes beneficially to providing essential protein and other essential nutrients to the body. Hummus is also a healthy and appetizing way to train little children to eat raw veggies which they may refuse due to the bitter taste.

Anticancer Potential

According to Anthony B Miller, Professor of Oncology and Precision Oncology Medicine, hummus is rich in phytic acid and saponins, which helps slow the progression of cancerous cells. It is a good resource that keeps the harmful toxins from binding with the colon lining and flushes them from the body thereby preventing colon cancer. The chickpeas in it also contain isoflavones and phytoestrogens, which are linked with reduced risk of lung cancer. [16]

Weight Loss

Protein and fiber-rich hummus are one of the Mediterranean food that helps you manage your weight easily along with improving digestion. Tahini contains healthy monounsaturated fats that promote weight loss and aid in reducing the belly fat.

Reduced Allergic Reactions

Being a gluten-free food, hummus surely qualifies to be on the list of healthy foods to eat anytime. Plus, there are no dairy products too! Moreover, to reduce the risk of any other types of allergic reactions, this recipe can be customized accordingly.

Skin and Hair Care

Omega-3 fatty acids present in hummus help in skincare and stimulate hair growth. Chickpeas in it contain manganese that helps prevent skin sagging and hair loss. Zinc, in it, works as an antioxidant and helps delay aging and prevent hair thinning.

Lower Risk of Anemia

Adding hummus to your diet is a tasty, yet healthy way to fight iron deficiency. The iron, in chickpeas and tahini, helps carry oxygen to red blood cells throughout our body, thereby making up for the iron deficiency and preventing anemia.

How to make Hummus?

Although readymade traditional hummus can be found in any grocery store, making your own won’t require much time. All you need is a food processor. Take a look at the recipe below. [17]

A bowl of hummus, next to salad leaves, falafel, and bread

Delicious Hummus Recipe

The perfect homemade creamy hummus recipe!
5 from 1 vote
Print Pin Rate
Course: Dips
Cuisine: Middle East
Keyword: hummus, chickpeas
Appliance: Blender
Prep Time: 10 minutes
Total Time: 10 minutes
Author: Ishani Bose


  • 1 cup of boiled chickpeas
  • 3 tbsp of tahini paste
  • 1 tbsp lemon juice
  • 2 tbsp olive oil
  • salt (as per taste)
  • 1 tbsp za'atar spice mix optional


  • To make hummus, add tahini, lemon juice, finely minced garlic, olive oil, ground cumin, and salt (optional) to the processor and process till the paste becomes thick and creamy. If you want, you can also add a tablespoon of za'atar spice mix to enhance its flavor.
  • Now add boiled or canned chickpeas and process till you achieve a creamy and smooth consistency
  • Serve the spread on a plate and garnish with olive oil and paprika, and enjoy!
    A plate containing hummus garnished with chickpeas and paprika


For ensuring a smooth consistency, you can add about 2-3 tablespoons of water to the chickpeas while blending. Apart from the traditional preparation, you can also create a variation with hummus by adding a dash of roasted cumin powder, spinach, honey or get creative and try other new ingredients as per your own preference.

Tips for Savoring Hummus

  • Hummus can be served as a dip with fresh raw vegetables like carrots.
  • It is a healthy and tasty alternative to the sauces served with whole wheat tortilla and crackers.
  • It can be used as a spread on sandwiches, burgers, and wraps.
  • It can also be incorporated in spicy salsa, pasta, rice dishes or as a dressing in the salads.

Word of Caution: Hummus is a nutritious food, which can be enjoyed by vegans, vegetarians, and non-vegetarians. However, one needs to watch out for the intake basis of their specific conditions. For instance, hummus can prove fruitful for individuals who are looking for increasing their fiber content. On the other hand, people suffering from diarrhea and gas should avoid it. Also, individuals who are allergic to sesame seeds or other ingredients used in the recipe should consider carefully before consumption.

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About the Author

Meenakshi Nagdeve, Co-Founder, Organic Facts is a health and wellness enthusiast and is responsible for managing it. She has completed the Nutrition And Healthy Living Cornell Certificate Program, Cornell University, US. She holds a Post Graduate Diploma in Management from IIM Bangalore and B. Tech in Metallurgical Engineering and Materials Science from IIT Bombay. Prior to this, she worked for a few years in IT and Financial services. An ardent follower of naturopathy, she believes in healing with foods. In her free time, she loves to travel and taste different types of teas.

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