Nutrition: Hummus Edition – What is the Healthiest Hummus?

Hope Foods
Hummus Nutrition 101: What is the Healthiest Hummus?

There are so many questions about hummus – we’re here to bring you the facts.

Of course, it depends on how it’s made - and who makes it - but our hummus is plant-based, dairy-free, gluten-free, vegan, and minimally processed.

We’re biased, because, well, we love hummus so much, but hummus really is a powerhouse of flavor and nutrition. Without further ado, here is “nutrition: hummus edition.”

Nutrition: Hummus Edition

Easy Veggie Humus Cup Snack Hack

Every day, more and more people discover the amazing nutritional value of hummus.  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 nutrition facts.

Hummus has quickly become a go-to food for people pursuing healthy lifestyles

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 treat) 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.

Foods that are nutrient dense provide the body with more minerals and vitamins for every calorie it consumes.

Mango Shrimp Curry Stuffed Avocados - hummus nutrition facts
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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 hummus nutrition facts don’t lie – it’s a great food for you.

Hummus nutrition facts don't lie: It's a great choice to fuel your body.

Hummus Nutrition Breakdown

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.

It is rich in Protein

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

It 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 olive oil and tahini. However, in order to receive the highest-quality nutrients, make sure your dip is made only with organic Extra Virgin Olive Oil (EVOO).

It is High in Fiber

With 4 grams of fiber per 1/3-cup serving, hummus 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.

It 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, the 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.

Nutrition: Hummus Questions

What is the Healthiest Hummus?

All nutrition discussions aside, 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. Also, we ensure that our chickpeas are organic. Non-organic chickpeas are chock full of glyphosate, which most definitely doesn’t add to the nutrition your body craves. Our chickpeas are grown without the use of pesticides. The care we put into ensuring our hummus is organic results in the freshest, purest hummus available commercially today. 

Is it OK to Eat Hummus Everyday?

We get it. Hummus is delicious. Especially when you have so many incredible flavors to choose from. So, is it OK to eat hummus everyday? It’s important to listen to your body – for some people, there may be too much fiber for daily consumption. As with everything, moderation is key. But, having a serving size a day – whether you have it as a snack, or with a meal – will give you much-needed fiber, vitamins, and minerals to fuel your body!

Is Hummus a Fat or Protein?

A common question about hummus is whether it is a fat or a protein. When it comes to Hope, it’s about equal, but often is slightly leaning more towards healthy fats. For example, our Original flavor has 4 grams of fat and 2 grams of protein, while our Black Garlic Hummus has 2 grams of fat and 2 grams of protein. Hummus is a great combination of healthy fats and protein. It’s important to eat both protein and fat together: Fat helps your body absorb the essential vitamins K, E, D, and A. It also helps your brain development, fights inflammation, helps your blood clot, and more. Protein helps build muscles and helps you feel fuller longer. Basically, what we’re saying is that hummus is the best snack or addition to your meals (breakfast, lunch, or dinner). 

Is Hummus One of Your 5 a Day?

We’ve all heard it: We’re supposed to shoot for five servings of fruit and veggies a day. This can seem difficult when your life gets busy. Thankfully, hummus absolutely counts as one of your five a day. Say what? Yes. Something so delicious and addicting is good for you. This is because of the chickpeas – which are a vegetable. You know we’ve got your back.

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 There are so many incredible flavors to choose from when it comes to Hope Hummus. And there are so many ways to enjoy it. Whether you enjoy hummus as a snack or in a meal, hummus is a healthy and delicious choice!

Plant-based hummus with organic chickpeas

The "Original Organic Hummus"

We are the “Original Organic Hummus.” We’ve always focused on the quality of our ingredients, from where they are grown, to when our tubs are sealed and shipped to you. You can recognize every single ingredient listed on the back of our hummus. This is because we believe that it’s important to nourish our bodies with real food. Pick up a tub of our many flavors of hummus in a store near you, or order online and have it shipped to your door. Yum!