Love it, Like it, Hate it: Hummus

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Hummus is perceived as a good-for-you snack, but if we’re not careful, it can quickly pack in a hefty dose of carbs and calories.  Today we’re Getting the Skinny with Molly on her top picks and worst bets for this popular little chickpea snack!

  • Traditional hummus: chickpeas (garbanzo beans), oil, tahini (ground sesame), salt, seasonings.
  • 70 calories per serving, with 8-10 servings per tub – translating to 560-700 calories per container

Unless otherwise indicated, nutrition facts are for a standard two-tablespoon serving.  And think beyond pita chips: Use hummus for a sandwich spread in place of mayo, and use fresh veggies for dipping to save calories + carbs and add nutritional boost!


Engine 2 Hummus and Whole Foods Market’s Low Fat Hummus

  • 25 calories – 40-100 mg sodium – 3-4 grams carb – 1 gram fiber – 1 gram sugar – 1 gram protein
  • Ingredients: Simply chickpeas + seasonings, no oil
  • Nearly 2/3 fewer calories than traditional hummus

Trader Joe’s Beet Hummus

  • 45 calories – 100 mg sodium – 4 grams carb – 1 gram fiber – 2 grams sugar – 1 gram protein
  • Ingredients: Garbanzo beans, beets, beet juice, tahini, lemon juice, balsamic vinegar, garlic, spearmint…
  • 1/3 fewer calories than traditional hummus

HOPE Organic Hummus: Jalapeno Cilantro

  • 40 calories – 160 mg sodium – 3 grams carb – 1 gram fiber – 1 gram sugar – 1 gram protein
  • Ingredient: organic garbanzo beans, jalapenos, extra virgin olive oil, tahini, sea salt, spices, lime, cilantro
  • 40 % fewer calories than traditional hummus



Traditional-style Hummus like Sabra, Cedar’s, or locally-owned Nur’s Kitchen:

  • 60-70 calories – 100-130 mg sodium – 3-4 grams carb – 1 gram fiber – 1 gram sugar – 1-2 grams protein
  • Ingredients include traditional ingredients of chickpeas, oil, tahini, salt, seasonings

Eat Well Embrace Life Hummus Zesty Sriracha Carrot Hummus

  • 50 calories – 90 mg sodium – 5 grams carb – 2 grams fiber – 2 grams sugar – 2 grams protein
  • Made with white beans or black beans instead of chickpeas, with add-ins like carrots
  • Slightly fewer calories, but still the similar protein + fiber, plus additional vitamin A in Carrot Hummus


Hummus + [4 oz Hummus Pack + Chicken Grab & Go Cups]

  • 240 calories – 400 mg sodium – 18 grams carb – 6 grams fiber – 3 grams sugar – 13 grams protein
  • Ingredients include Hummus [Cooked Garbanzo Beans, Water, Sesame Tahini, Lemon Juice, Soybean Oil and/or Canola Oil, Olive Oil..]; Cooked Chicken [Chicken Breast, Natural Potato Starch, Seasoning, Potassium Chloride (salt substitute)].



Sabra Hummus + Pretzel Snack Pack

  • 320 calories – 840 mg sodium – 40 grams carb – 5 grams fiber – 1 gram sugar – 10 grams protein
  • Paired with pretzels (white flour)
  • The labels are somewhat sneaky, with the nutrition facts printed around the seam of container + nutrition facts of hummus and pretzels are listed separately



Want more from Molly?  Click here to sign up for Nutrition Bites, her weekly e-newsletter with links to her Get the Skinny TV segments here on WGNO, and her weekly column in|The Times-Picayune!   And you can follow Molly on Facebook, Twitter, & Instagram:  @MollyKimballRD

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