Hummus Nutrition 101: Your Guide to the Nutrient Facts of Hummus

Hope Foods

Hummus Nutrition 101

Every day, more and more people discover the amazing nutritional value of humus.  Our favorite dip has quickly become a go-to food for people pursuing healthy lifestyles. In the last 20 years, this amazing food has grown from a niche spread into a booming food category — from annual U.S. sales of just $5 million to a whopping $725 million! And as consumers keep it flying off the shelves, there are always more questions about how many calories it has, and other hummus nutritional info.


What are the Nutrition Facts of Hummus?

So how does one measure the nutritional facts for hummus One primary concept to understand when looking at nutrition data is nutrient density, which is a measure of nutrients per calorie consumed.  Put simply, foods (like this vitamin-packed dip) that are “nutrient dense” provide the body with more minerals and vitamins for every calorie it consumes, mostly because these foods don’t contain added sugars, solid fats, or refined starches. In modern food markets saturated with high-calorie processed junk foods, nutrient density is a helpful guide to determining which foods are truly healthy.

According to industry-wide averages of hummus nutrition data, it contains 140 calories per 1/3-cup serving. This means that it is not a low-calorie food, but it is nutrient dense, as each calorie contains healthy fiber, fats, minerals, and vitamins that help your body function.  This is why it is considered an effective food for weight loss and general fitness. During daily life, and especially during exercise, our bodies use vitamins and minerals to function optimally, and it is healthiest to replenish them without consuming unnecessary “empty” calories. The nutritional information hummus doesn’t lie – it’s a great food for you.


Hummus Nutrition Facts!

Since much of the nutritional value in hummus is not immediately apparent from the average hummus nutrition label, here is a breakdown of what makes this dip so amazing.

Hummus nutritional valueIt is rich in Protein – This dip gives you 4 grams of muscle-building protein per 1/3-cup serving. However, only humus made with both garbanzo beans and tahini, such as HOPE Humus, provides your body with all nine essential amino acids required to produce complete proteins.

Nutrition facts hummusIt provides Heart-Healthy Fats – This incredible dip contains 7 grams of fat per 1/3-cup serving. The high levels of healthy unsaturated fats it contains, including Omega-3s, promote heart and brain health, joint function, and cell nourishment. These fats are mainly derived from the olive oil and tahini. However, in order to receive the highest-quality nutrients, make sure your dip is made only with Extra Virgin Olive Oil (EVOO).

Hummus nutrition dataIt is High in Fiber – With 4 grams of fiber per 1/3-cup serving, humus is a high-fiber food, mostly due to chickpeas’ fiber content. Dietary fiber not only aids the digestive process, but also maintains bowel health, lowers cholesterol levels, helps control blood sugar levels, and aids in maintaining healthy weight.

Hummus nutrition labelIt is full of Vitamins and Minerals – Any serving provides your body with a cornucopia of helpful supplements, including folate, iron, vitamin C, vitamin B6, vitamin K, zinc, magnesium, phosphorus and manganese. These aid the body in many essential functions, from immune system strength to blood health to cancer prevention.

With stats like these, it is easy to see why people are increasingly drawn to the nutrition in hummus! Aside from great taste and versatility, incredible nutritional value in hummus has made this spread a mainstay of the healthy eating lineup. In fact, it has even begun to rival salsa and guacamole, as an estimated 25 percent of American homes stock it in the fridge.


Try HOPE for Nutritional Hummus!

That said, if you want to take advantage of the best in hummus nutrition, it is important to make sure that the kind you buy is produced with quality ingredients, and by quality processes.  At HOPE, we work to create the healthiest food that we can.  Our product is USDA Certified Organic and made with Extra Virgin Olive Oil. We process it using high-pressure processing (HPP), which allows us to both avoid high-heat pasteurization and eliminate unhealthy preservatives.  This results in the freshest, purest, with the most hummus nutritional value commercially available today.


Here’s to healthy eating with healthy and tasty dip!

We hope you’ve enjoyed looking at the nutrition facts for hummus. Additional reliable information about food nutrients and calories can be found at