Tip

Need a new favorite hummus?

Our guide to the best chickpea dips

ShareThis

Hummus has conquered the dip aisle. It’s now a staple in one out of four homes. Annual sales top $725 million, up from just $5 million in the mid-1990s, according to the USA Dry Pea & Lentil Council.

“We just got home. We wanna eat, we wanna hang out. Can’t we squeeze an unofficial meal in there?” asks the TV ad for Sabra hummus (which is partly owned by PepsiCo). Solution: “Put out the Sabra and call everyone to the kitchen.”

With two out of three American adults either overweight or obese, it’s not clear that most of us need an extra meal.

But hummus—typically a blend of chickpeas (garbanzo beans), tahini (sesame seed butter), oil, garlic, and salt—can add a satisfying savory kick to your baby carrots, sliced red peppers, crisp cucumbers, and other raw veggies.

How much hummus is really in a serving

Just remember: a serving of hummus (usually 40 to 80 calories) is two level tablespoons.

Sabra’s single-serve containers hold twice that much (¼ cup), and they don’t look excessive. You can’t just dip ‘til you drop.

And don’t think that a serving of hummus is synonymous with a serving of chickpeas. Each two-tablespoon serving of hummus—any brand—has just 1 to 2 grams each of fiber and protein. A half-cup serving of chickpeas has about 6 grams of each.

Hummus brands we recommend

We gave “Best Bite” awards to the highlighted hummus dips because they contain no more than 130 milligrams of sodium and 1½ grams of saturated fat in two level tablespoons. (Lines with a “1” are averages.)

Luckily, when it comes to hummus, it’s not hard to meet those limits.

Three brands with Best Bites galore:

  • Cedar’s. Nice and creamy. And every bit as tasty as Sabra.
  • Sabra. Reliably good flavor, in part because tahini—not oil or water—is usually the second ingredient. Sabra, Eat Well Embrace Life, and some other brands add (safe) potassium sorbate so their hummus doesn’t spoil quickly, a bonus if you’re just an occasional dipper.
  • Eat Well Embrace Life. Why stop with chickpeas? Eat Well offers hummus made from a base of lentils, black beans, edamame, or white beans. And bravo for its labels, which clearly state, for example, that its Beet Hummus is 30 percent beets and its Zesty Sriracha Carrot Hummus is 25 percent carrots.

 

NutritionAction.com doesn’t accept any paid advertising or corporate or government funding. Any products recommended by NutritionAction.com have been vetted by our staff of nutritionists and are not advertisements by the manufacturers.

 

Find this article about healthy dips interesting and useful? Nutrition Action Healthletter subscribers regularly get sound, timely information about how nutrients can affect their health. They also receive science-based advice about diet and diabetes, heart disease, cancer, osteoarthritis, and other chronic diseases; delicious recipes; and detailed analyses of the healthy and unhealthy foods in supermarkets and restaurants. If you’re not already subscribing to the world’s most popular nutrition newsletter, click here to join hundreds of thousands of fellow health-minded consumers.