Snacks
Hummus
Hummus turns raw vegetables into something people actually finish, and it brings its own fiber and protein. The tubs vary widely in oil and sodium, so the label is worth a glance.
Organic upgrade priority
Residue data does not apply
- →Pesticide residue monitoring does not apply to this food in the same way.
Key numbers
- Nutrient density
- 74/100
- Per calorie, across the whole database
- Typical price
- $4.29
- per 10 oz tub · organic +28%
- Servings a week
- 4.5
- Per person, at typical purchase volume
What to look at instead
Pesticide residue monitoring does not apply to hummus the way it does to fresh produce. These are the measures that actually decide the purchase.
- Sodium
- 130 mg per 2 tbsp
- Ranges from 60 to 250 mg across common brands
- Homemade cost
- ~$1.20 per tub
- One can of chickpeas, tahini, lemon, garlic
- Processing level
- Processed
- Not ultra-processed — the ingredient list on good brands is five items
- Pairs with
- Raw vegetables
- The practical reason it earns a spot on a healthy list
Nutrition
Per 2 tbsp (30 g).
70
calories
2 g
protein
1.5 g
fiber
130 mg
sodium
- Fiber 1.5 g
- Plant protein 2 g
- Olive oil or tahini fats
Buying and storing
- ◆Hummus made with tahini rather than mostly oil tastes better and carries more calcium and iron. Tahini should be in the first three ingredients.
- ◆Keeping cut vegetables and a tub of hummus at eye level in the fridge is the single most effective snack intervention in most households.
Common questions
›Is hummus a healthy choice?
Hummus turns raw vegetables into something people actually finish, and it brings its own fiber and protein. The tubs vary widely in oil and sodium, so the label is worth a glance. A 2 tbsp (30 g) serving provides 70 calories, 2 g protein, and 1.5 g fiber, scoring 74/100 on nutrient density.
›Does hummus need to be organic?
Pesticide residue monitoring does not apply to hummus the way it does to fresh produce, so this site does not assign an organic upgrade priority. The label buys you a defined set of production standards rather than a measurable change in residue evidence.
›What can I buy instead of hummus?
If the organic version is out of budget or the fresh price has spiked, Chickpeas, Plain Greek yogurt cover similar ground on this list. Each one is either lower on residue evidence, cheaper per serving, or both.
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Nutrition 89/100 · 14.5 g protein · 12.5 g fiber
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$6.49 / 32 oz tub · organic $8.49
Nutrition 89/100 · 17 g protein · 0 g fiber
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$3.99 / 3.5 oz bar · organic $4.99
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Not applicable