What are the benefits of hummus? Hummus is a plant-based protein that has iron and folate. And vegans and vegetarians need these vitamins and minerals since many vegan foods lack iron. Hummus has a lot of anti-inflammatory properties such as olive oil, chickpeas, and sesame seeds.
What are the benefits of hummus? iStock-photo credit: Elena Katkova
The nutrient health benefits of 2 teaspoons of Hummus are the following:
- Calories- 82
- Fat- 5.8 grams
- Protein- 2.5 grams
- Carbs- 5 grams
- Fiber- 2 grams
- Manganese-0.4mg
- Copper- 0.12mg
- Magnesium- 24.1mg
- Phosphorus-56.3mg
- Folate-12.2mg
- Iron-0.82mg
- Zinc- 0.5mg
- Thiamine- 0.5mg
Hummus has a solid source of dietary fiber which can help improve your digestive system. When you consume enough dietary fiber it helps to support regularity and helps to soften your stool, so it is easier to pass through your system.
Another benefit of hummus is that it has a lot of good heart healthy fats from olive oil. And these ingredients can help reduce the risk of heart disease.
Eating hummus is a great weight loss food because it is high in nutrients and low in fiber. Eating it will help make you feel full while making you eat less calories.
Hummus is friendly to people who have celiac disease, lactose intolerance or nut allergies. And the reason for this is because it is naturally free of gluten, nuts and dairy.
The Bottom Line is hummus, a plant-based protein that is popular among vegans and vegetarians. Some of the health benefits are improved digestive health and heightened heart health.
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References
- Reister, E.J.; Belote, L.N.; Leidy, H.J. The Benefits of Including Hummus and Hummus Ingredients into the American Diet to Promote Diet Quality and Health: A Comprehensive Review. Nutrients 2020, 12, 3678. https://doi.org/10.3390/nu12123678
- Guasch-Ferré M, Li Y, Willett WC, Sun Q, Sampson L, Salas-Salvadó J, Martínez-González MA, Stampfer MJ, Hu FB. Consumption of Olive Oil and Risk of Total and Cause-Specific Mortality Among U.S. Adults. J Am Coll Cardiol. 2022 Jan 18;79(2):101-112. doi: 10.1016/j.jacc.2021.10.041. PMID: 35027106; PMCID: PMC8851878.
- Chen J, Vitetta L. Inflammation-Modulating Effect of Butyrate in the Prevention of Colon Cancer by Dietary Fiber. Clin Colorectal Cancer. 2018 Sep;17(3):e541-e544. doi: 10.1016/j.clcc.2018.05.001. Epub 2018 May 17. PMID: 29866614.
- FDA- https://www.fda.gov/food/nutrition-facts-label/daily-value-nutrition-and-supplement-facts-labels
- Pahwa R, Goyal A, Jialal I. Chronic Inflammation. [Updated 2023 Aug 7]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK493173/
- Neufingerl N, Eilander A. Nutrient Intake and Status in Adults Consuming Plant-Based Diets Compared to Meat-Eaters: A Systematic Review. Nutrients. 2021 Dec 23;14(1):29. doi: 10.3390/nu14010029. PMID: 35010904; PMCID: PMC8746448.
- USDA- https://fdc.nal.usda.gov/food-details/321358/nutrients
