Hummus provides key nutrients, including protein. The ingredients in hummus may benefit your overall health and reduce the risk of certain health conditions.

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Hummus is an incredibly popular Middle Eastern dip and spread.

It is typically made by blending chickpeas (garbanzo beans), tahini (ground sesame seeds), olive oil, lemon juice, and garlic in a food processor.

Not only is hummus delicious, but it is also versatile, packed with nutrients, and has been linked to many impressive health and nutritional benefits.

Here are 8 scientifically proven benefits of hummus.

Hummus contains a wide variety of vitamins and minerals.

A 2-tablespoon (tbsp) serving of hummus containsTrusted Source:

  • Calories: 82
  • Fat: 5.8 g
  • Protein: 2.5 g
  • Carbs: 5 g
  • Fiber: 2 g
  • Manganese: 0.4 mg
  • Copper: 0.12 mg
  • Magnesium: 24.1 mg
  • Phosphorus: 56.3 mg
  • Folate: 12.2 mg
  • Iron: 0.82 mg
  • Zinc: 0.5 mg
  • Thiamine: 0.5 mg

Hummus contains a small amount of plant-based protein, with around 2 g in each 2-tbsp (30-g) serving.

In addition, hummus includes iron and folate, both of which are important for vegetarians and vegans, as they may not get enough from their diet.

Summary

Hummus provides a wide variety of vitamins and minerals, including manganese, copper, folate, and iron.

2. May help ease inflammation

Inflammation is the body’s way to protect itself from infection, illness, or injury.

However, sometimes inflammation can persist longer than necessary. This is called chronic inflammation, and it has been linkedTrusted Source to many serious health problems.

Hummus is packed with healthy ingredients that may help reduce chronic inflammation.

Olive oil is one of them. It’s rich in powerful antioxidants that have anti-inflammatory benefits.

In particular, extra virgin olive oil contains the antioxidant oleocanthal, which is believed to have similar anti-inflammatory properties as common anti-inflammatory medicines.

Similarly, sesame seeds, which make up tahini, may help reduce markers of inflammation in the body, such as interleukin-6 (IL-6)Trusted Source, which is elevated in inflammatory conditions like arthritis.

Moreover, research shown that consuming a diet rich in legumes like chickpeas reduces inflammation.

Summary

Hummus contains chickpeas, olive oil, and sesame seeds (tahini), which are proven to have anti-inflammatory properties.

Hummus is a great source of dietary fiber, which can improve digestive health.

It provides nearly 2 g of dietary fiber per 2-tbsp (30-g) serving, which is about 6% of the DV for fiberTrusted Source.

Thanks to its fiber content, hummus may help keep you regular. This is because dietary fiber helps soften and add bulk to stools so that they are easier to pass.

What’s more, dietary fiber also helps feed the healthy bacteria that live in your gut.

Some of the fiber in hummus may also be converted by gut bacteria into the short-chain fatty acid butyrate. This fatty acid helps nourish the colon cellsTrusted Source and has many impressive benefits.

Laboratory studiesTrusted Source have shown that butyrate reduces inflammation in the intestines and may help protect against colon cancer.

Summary

Hummus is a great source of fiber, which support regularity. Additionally, chickpea fiber may promote the growth of healthy gut bacteria, which produce butyrate — a type of fatty acid that helps nourish cells in the gut.

4. May help manage blood sugar levels

Hummus has several properties that may help manage your blood sugar levels.

First, hummus is made mostly from chickpeas, which have a low glycemic index (GI)Trusted Source.

The glycemic index is a scale that measures the ability of foods to raise blood sugar.

Foods with a high GI value are quickly digested and then absorbed, causing a sharp spike and fall in blood sugar levels. Conversely, foods with a low GI value are slowly digested and then absorbed, causing a slower and more balanced rise and fall in blood sugar levels.

Hummus is also a great source of soluble fiber and healthy fats. Fats help slow down the absorption of carbs from the gut, which, in turn, provides a slower and more steady release of sugar into the bloodstream.

Summary

Hummus has a low glycemic index, which means it slowly releases sugar into the bloodstream. This is also aided by the resistant starch, fat, and protein it contains.

5. Promotes heart health

Heart disease is the leading cause of Trusted Sourcedeath around the globe, affecting around 17.9 million people each year.

Hummus contains several ingredients that may help reduce risk factors for heart disease.

Aside from chickpeas, hummus is also a great source of heart-healthy fats from olive oil.

According to one analysisTrusted Source of over 92,000 people, replacing margarine, butter, mayonnaise, and dairy fat with an equal amount of olive oil was associated with an 8%–34% lower risk of total and cause-specific death.

While these results are promising, more long-term studies on the effects of hummus specifically are needed.

Summary

Hummus contains chickpeas and olive oil — two ingredients that may reduce risk factors, and thus overall risk, for heart disease.

6. Supports weight management

Research from 2020 found that incorporating hummus into your diet may support weight loss goals by promoting better appetite control and reducing overall daily food intake compared to other commonly consumed foods.

The nutrient-rich combination of chickpeas and tahini offers benefits such as improved postprandial glycemic control and healthier fasting lipid levels, which are important factors in managing weight and metabolic health.

Additionally, hummus can enhance your overall diet quality by replacing less nutritious options that are high in saturated fat, sodium, or added sugars.

These properties make hummus a versatile and healthful addition to dietary patterns that aim to reduce obesity and support long-term weight management.

Summary

Research has found that adding hummus to your diet can support weight loss by improving appetite control, enhancing diet quality, and helping replace less nutritious foods.

Food allergies and intolerances affectTrusted Source many people in the United States.

People with food allergies and intolerances may have difficulty finding foods they can eat that won’t cause uncomfortable symptoms.

Hummus is naturally free of gluten, nuts, and dairy, which makes it suitable for people with conditions like celiac disease, nut allergies, and lactose intolerance.

Although hummus is naturally free of these ingredients, it’s still a good idea to read the full list of ingredients, as some brands may add preservatives or other ingredients.

Additionally, note that chickpeas are high in raffinose, a type of carbohydrate known as a FODMAP. People who are sensitive to FODMAPs, such as those with irritable bowel syndrome, should be carefulTrusted Source not to overindulge in hummus.

Hummus is a versatile ingredient and a good source of fiber, along with vitamins and minerals like manganese, copper, folate, and iron.

Thanks to its impressive nutrient profile, it may help ease inflammation, promote heart health, and support blood sugar management.

It’s also naturally free of gluten, nuts, and dairy and can be enjoyed as a delicious dip, spread, or condiment in a variety of recipes.