Hummus: Nutrients, What Research Shows and Safety

Hummus is a spread of mashed chickpeas (Cicer arietinum, a legume) blended with tahini (sesame seed paste), olive oil, lemon juice and spices. [3] People eat it for plant protein and fiber, and as a way to eat more legumes. Because tahini is made from sesame, hummus is also a sesame food, which matters for allergy. This page separates hummus from plain chickpeas and from hype. Studies of "pulses" or "chickpeas" are not studies of hummus unless we say so.

Read this first

• Sesame allergy: hummus normally contains tahini. Sesame became the ninth major US food allergen under the FASTER Act, with labeling required from January 1, 2023, and products already on shelves before then did not have to be relabeled. For trouble breathing, swelling of the face, lips or throat, or any serious whole-body reaction, call 911 (or your local emergency number). [9] [10]
• Food poisoning: a 2011 outbreak of Salmonella (23 cases in seven states and DC) was traced to contaminated tahini used in hummus at a restaurant. [11]
• Sodium and fat vary a lot: USDA lists 426 mg of sodium and 17.8 g of fat per 100 g for commercial hummus, and 242 mg and 8.6 g for home-prepared. [1] [2]
• Evidence in one line: trials of whole pulses (beans, chickpeas, lentils, peas) lowered LDL cholesterol a little, but we did not read a cholesterol trial of hummus itself. [6]
• Gas and bloating are common with legumes. [12]

What is in it (USDA values)

The values below are for commercial hummus (USDA FoodData Central item 174289, SR Legacy). [1] USDA lists household portions of 1 tablespoon (15 g) and 1 cup (246 g), so the serving column is 2 tablespoons, 30 g, which is two of the USDA tablespoon portions. [1]

% Daily Value uses the FDA 2016 Daily Values; values vary with the recipe, the amount of tahini and oil, and the brand. The serving figures are the 100 g values multiplied by 0.3. Home-prepared hummus (item 172454) is different: 177 kcal, 8.59 g fat, 4.86 g protein, 4.0 g fiber and 242 mg sodium per 100 g. [2] Do not mix the two when comparing.

Plant compounds: a 2016 review says chickpeas and hummus contain sterols, tannins, carotenoids and polyphenols (including isoflavones), and phytic acid. [3] This is a description of what is in the food, not proof of a health effect.

What research says

Eaten as food vs other forms. The cholesterol and blood sugar evidence is for whole pulses or for hummus in small studies, not for tahini, olive oil or chickpea flour on their own. Hummus is higher in fat and calories than cooked chickpeas, so its effects on weight may differ from beans; we did not find a study that says. The survey data cannot show that hummus caused better diets, because people who choose hummus may also eat differently in other ways. We did not find the funding statement of the 2016 review in the record we read. [3]

How much is a normal serving

The USDA household portions are 1 tablespoon (15 g) and 1 cup (246 g). [1] Two tablespoons (30 g) have about 71 kcal. This is information from USDA data, not a prescription. Many people eat more than a tablespoon or two with a meal, and calories add up: a USDA cup of commercial hummus is 246 g, or about 583 kcal by the per-100 g value. [1] The NHS counts 80 g of pulses and beans as one portion of 5 A DAY, and says they only count once a day; it does not say how it treats hummus. [13]

Safety, allergy and medicines

• Sesame and other allergens. Sesame is one of the nine major allergens that US labels must name, and the FDA says to ask the maker about older stock if you are unsure. [9] Always read the ingredient list for tahini or sesame. MedlinePlus says to call 911 or the local emergency number for serious or whole-body reactions, especially wheezing or trouble breathing. [10] See Sesame seeds and Food allergy basics and emergency signs.
• Salmonella and tahini. The 2011 US outbreak was traced to contaminated tahini used in hummus. [11] That was one outbreak at a restaurant; it shows the ingredient matters, not that all hummus is unsafe.
• Higher-risk groups. CDC says Listeria is more dangerous for pregnant people, newborns, people 65 or older and people with weakened immune systems. [14] The CDC prevention page does not name hummus. We did not read a source on hummus in pregnancy, so ask your doctor or midwife and see Foods in pregnancy: what official bodies advise.
• Sodium. The FDA Daily Value for sodium is less than 2,300 mg a day. [16] Commercial hummus in USDA data has 426 mg per 100 g, about 19% of that value. [1] Read the label.
• Digestion. NIDDK names legumes, including beans and peas, among foods that can cause gas. [12]
• Mineral absorption. Harvard says lectins in legumes can reduce absorption of calcium, iron, phosphorus and zinc, that it is not known how much, and that soaking, sprouting or boiling reduces them. [15]
• Kidney disease. See Foods, kidney disease, potassium and oxalates. We did not read a hummus-specific source.
• Babies and toddlers. See Foods for babies and toddlers for allergen introduction questions; talk to a pediatrician.

Choosing, storing and food safety

• Check the ingredient list for tahini or sesame, other allergens, and sodium. Compare brands, because recipes vary widely. [1] [2]
• Commercial and home-prepared hummus differ in USDA data (fat 17.82 vs 8.59 g and sodium 426 vs 242 mg per 100 g), so a recipe made at home with less tahini and oil will not match the table above. [1] [2]
• Keep it refrigerated and follow the use-by date and storage directions on the package.

Related pages

• Chickpeas
• Canned beans
• Sesame seeds
• Beans: gas, FODMAPs and digestion
• Food allergy basics and emergency signs
• Extra virgin olive oil in the diet