Hummus

Cicer arietinum (chickpea base) · Legume

Hummus is a smooth, savoury Levantine dip and spread of cooked chickpeas pureed with tahini (sesame paste), lemon juice, garlic and olive oil. Creamy and dense, it tastes nutty and rich from the sesame, bright and tart from the lemon, and gently pungent from raw garlic, with the chickpea giving it body and a mild earthiness. Traditionally scooped up with warm flatbread, it is now eaten worldwide as a dip, sandwich spread and snack. Nutritionally it stands out among dips: it carries real plant protein and fibre from the chickpea and unsaturated fat from the tahini and oil, rather than the sugar or saturated dairy fat of many spreads.

40 pairings

per 100g

166 kcal

Energy

66.9 %

Water

Carbs56 kcal32%

Fat86 kcal50%

Protein32 kcal18%

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Good for

Plant proteinGut healthVegan-friendly

A satisfying plant-based source of protein, fibre and unsaturated fat with little sugar; a heart- and gut-friendly dip and spread that fits vegan, vegetarian, Mediterranean and gluten-free eating and is far more nutritious than most sugar- or dairy-based spreads.

⚠ Heads up

Hummus contains sesame (from tahini), a major regulated food allergen, and chickpea, a recognised legume allergen — so it must be avoided by people allergic to either.
It is calorie- and fat-dense (the tahini and olive oil supply roughly 10 g of fat per 100 g, more in some commercial versions), and packaged tubs can be high in added sodium and oil, so check labels.
As a high-fibre, high-FODMAP legume food it can cause gas or bloating in sensitive people, and it is usually eaten with wheat flatbread, which is not gluten-free.

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