Guacamole has long been the king of party dips. But there's no denying that hummus is giving it a run for its money. The creamy chickpea dip from the Middle East is totally mainstream now and is easy to find in supermarkets across the nation. And people are going crazy for it for good reason: Hummus is hailed as a weight loss dream with its high fiber, high protein, low carb content. Plus, it's super versatile; people eat it on chips, with veggies, on sandwiches, and more! Sound good? It is. That's why we've ranked the best and worst of supermarket hummus so you can enjoy this new health food trend without gaining weight!
How We Ranked Them
Traditionally, hummus has five ingredients: chickpeas, olive oil, garlic, lemon juice, and tahini. That's it! We prioritized hummus recipes that don't have any harmful add-ons. Sodium, unhealthy fats, and artificial additives were the big three we looked for since hummus is meant to be a low sodium, low fat, all natural dip. We love hummus that can accomplish this goal by using real foods instead of the fake stuff.
First, The Best…
Nutrition (serving size 2 tbsp): 70 calories, 5 g fat (0.5 g saturated fat), 115 mg sodium, 6 g carbs, 2 g fiber, 0 g sugar, 2 g protein
Fountain Santé's traditional hummus has ingredients are completely natural and whole foods that will help you melt those love handles. We'd be snacking on Fountain Santé all day if it wasn't for the high sodium content and the canola oil that leads to high levels of fat. And, trust us, these aren't those healthy fats we rave about. That's why it's technically the worst of the best. Keep reading to see your hummus choices get better and better—and then we'll reveal the real worst ones!
Nutrition (serving size 2 tbsp): 50 calories, 4 g fat (0.5 g saturated fat), 140 mg sodium, 3 g carbs, 1 g fiber, 0 g sugar, 1 g protein
With organic ingredients and omega-3 rich oils, we were hopeful about this hummus. That was until we read its sodium content. 140 mg sodium in just two tablespoons? Woah! No, thank you. Consuming all that salt can ruin your flat belly since salt forces your body to hold on to water weight, ultimately making you bloated! But if you're prudent about your dipping, this can still be one of your better options. (But honestly, where's the fun in that?)
Emerald Valley Kitchen
Nutrition (serving size 2 tbsp): 60 calories, 4 g fat (0 g saturated fat), 110 mg sodium, 2 g carbs, 1 g fiber, 0 g sugar, 2 g protein
The ingredients in Emerald Valley Kitchen's traditional hummus are all certified organic and feature metabolism boosters like cumin and cayenne pepper! But this is another hummus that could benefit from an oil change; the canola oil adds high levels of fat to already high levels of sodium. Not a great combo!
Eat Well Embrace Life
Nutrition (serving size 2 tbsp): 50 calories, 2.5 g fat (0 g saturated fat), 95 mg sodium, 5 g carbs, 2 g fiber, 0 g sugar, 2 g protein
Major props to Eat Well, Embrace Life for adding ingredients like quinoa and seeds to their hummus! Quinoa is one of our favorite carbs for weight loss and seeds provide you with a fiber punch to keep you feeling full all day. This would be our dream hummus if they had just left the artificial ingredients behind. Ugh! Eat Well, Embrace Life adds potassium sorbate to its hummus as a preservative, which has been linked to migraines and stomach issues (and is unfortunately found in many supermarket hummus brands).
Nutrition (serving size 2 tbsp): 35 calories, 2 g fat (0 g saturated fat), 70 mg sodium, 4 g carbs, 1 g fiber, < 1 g sugar, 2 g protein
35 calories and 2 grams of fat? Amazing! But hold that thought. Upon further investigation, we discovered that you won't find Wild Garden hummus in the refrigerated section next to all the other hummus brands. You'll find Wild Garden hummus in the dip aisle next to the salsa and the queso. This screams artificial preservatives! Sure enough, when we looked at the ingredients that's exactly what we found. However, many hummus brands add artificial ingredients to their hummus, so with such low calories and fat, this is definitely the lesser of the evils.
Nutrition (serving size 2 tbsp): 60 calories, 3 g fat (0 g saturated fat), 65 mg sodium, 7 g carbs, 2 g fiber, 1 g sugar, 3 g protein
Pita Pal is a pretty average hummus in terms of nutrition. It has an okay amount of fat and sodium and a short list of additives. But Pita Pal is certainly not average in one category: protein! These days, protein is the hero of weight loss and Pita Pal produces the hummus with the highest protein content of all supermarket brands, making it the ideal high protein snack!
Nutrition (serving size 2 tbsp): 60 calories, 6 g fat (0 g saturated fat), 80 mg sodium, 6 g carbs, 2 g fiber, 1 g sugar, 2 g protein
We'll go back to our roots any day! Roots hummus swaps canola oil for safflower oil which has been linked to lower levels of cholesterol, lower blood sugar, and increased weight loss. If it didn't have 6 grams of fat, we'd be head over heals for Roots!
Nutrition (serving size 2 tbsp): 60 calories, 4.5 g fat (0 g saturated fat), 100 mg sodium, 5 g carbs, 1 g fiber, 1 g sugar, 2 g protein
We absolutely love the ingredients in Hannah's hummus. The list features natural, whole foods and that's it! This would hands down be our number one favorite hummus if it didn't come with a little extra sodium. Ignoring sodium is on our list of 50 little things making you fatter and fatter, so this is just something we can't overlook!
Nutrition (serving size 2 tbsp): 40 calories, 2 g fat (0 g saturated fat), 50 mg sodium, 4 g carbs, 2 g fiber, 0 g sugar, 2 g protein
With just 40 calories and 2 grams of fat, we say "yes please" to Abraham's hummus! Plus, they add in a splash of apple cider vinegar, a trendy health food today that is proven to help minimize your hunger. With a side of veggies for dipping, Abraham's makes the perfect weight loss snack.
And the #1 Best Supermarket Hummus Is… Yorgo's
Nutrition (serving size 2 tbsp): 50 calories, 2 g fat (0 g saturated fat), 60 mg sodium, 5 g carbs, 3 g fiber, 0 g sugar, 2 g protein
Organic ingredients? Low sodium? Low fat? What more could you ask for! How about a hefty dose of fiber to keep your digestion on track and keep you feeling full all day? You'll find all of these things and more in Yorgo's original hummus. These days, high fiber foods are the key to weight loss. So, with the highest fiber content on the market and lowest fat, Yorgo's rings in at #1!
Now, The Worst
Nutrition (serving size 2 tbsp): 60 calories, 3.5 g fat (0 g saturated fat), 120 mg sodium, 6 g carbs, 1 g fiber, 0 g sugar, 2 g protein
The best of the worst? Sure, but Tribe has some sketchy ingredients in addition to a sketchy sodium content. This hummus features the go-to hummus additive, potassium sorbate. Yep, that's the one that will make your head pound and your stomach weak.
Nutrition (serving size 2 tbsp): 70 calories, 6 g fat (0.5 g saturated fat), 120 mg sodium, 6 g carbs, 2 g fiber, 0 g sugar, 2 g protein
We like the simple ingredients in Sunflower Kitchen's hummus, but there's one that we could do without—and the name says it all! Sunflower oil is high in omega-6 fatty acids which are different from the omega-3s that make up our beloved healthy fats. The Omega-6 in sunflower oil increases inflammation in the body and puts you at risk for heart disease. Plus, it ruins your healthy diet since sunflower oil is super high in calories—about 120 calories per tablespoon!
Nutrition (serving size 2 tbsp): 70 calories, 6 g fat (0.5 g saturated fat), 150 mg sodium, 4 g carbs, 1 g fiber, 1 g sugar, 2 g protein
Uh oh, looks like we have another sodium disaster on our hands. Plus, we're looking at some of the highest fat content of all hummus brands! Here, we're dealing with those saturated fats that raise our cholesterol and put us at risk for heart disease.
Nutrition (serving size 2 tbsp): 60 calories, 4.5 g fat (0.5 g saturated fat), 115 mg sodium, 4 g carbs, 1 g fiber, 1 g sugar, 2 g protein
In addition to some not-so-favorable sunflower oil, Cedar's packs in some not-so-favorable additives to its hummus, making this a not-so-favorable hummus option overall! Cedar's features artificial ingredients like citric acid and guar gum—which has been linked to everything from increased flatulence to blockage of the esophagus. Also, if you want to shed some pounds, you're better off eating real, whole foods—not these artificial foods!
Nutrition (serving size 2 tbsp): 80 calories, 7 g fat (1 g saturated fat), 100 mg sodium, 3 g carbs, 1 g fiber, 0 g sugar, 2 g protein
With a long list of natural ingredients, we want to like this one so badly. But we can't ignore the fact that Boar's Head has the highest level of saturated fat of all hummus brands! We know, we know. We're repeating ourselves. But we want to equip you with the knowledge you need to choose a hummus that won't hurt your heart or harm your beach bod.
Nutrition (serving size 2 tbsp): 70 calories, 5 g fat (0.5 g saturated fat), 80 mg sodium, 4 g carbs, 1 g fiber, 1 g sugar, 2 g protein
What Good Neighbor lacks in sodium, it makes up for in artificial ingredients. We like that Good Neighbor only has 80 mg of sodium, but we're concerned that it comes at the expense of natural ingredients. Good neighbor adds xanthum gum to its hummus which has been linked to flu-like symptoms and lung problems! So, play it safe and go for the natural stuff.
Bonus: If you want to go really natural, check out our list of healthy smoothie recipes!
Nutrition (serving size 2 tbsp): 60 calories, 3.5 g fat (0 g saturated fat), 170 mg sodium, 4 g carbs, 1 g fiber, 0 g sugar, 2 g protein
If you read our list of The #1 Worst Menu Option at 40 Popular Restaurants, you'll find that the main culprit of most unhealthy dishes is sodium. With hummus, it's no different. Athenos has the highest level of sodium of all supermarket hummus. If it wasn't for the 0 grams of saturated fat, this would definitely be our #1 worst hummus.
Sonny & Joe's
Nutrition (serving size 2 tbsp): 70 calories, 6 g fat (0.5 g saturated fat), 115 mg sodium, 4 g carbs, 1 g fiber, 1 g sugar, 2 g protein
Lots of fat, tons of sodium, and a little potassium sorbate make Sonny & Joe's a no-go. Potassium sorbate is that additive that will give you migraines and stomach problems. Unfortunately, it's found in many of the hummus products on the market. Paired with a lot of sodium and a dash of saturated fat, Sonny & Joe's is a hummus brand to avoid.
Nutrition (serving size 2 tbsp): 60 calories, 4.5 g fat (0 g saturated fat), 140 mg sodium, 3 g carbs, 1 g fiber, 0 g sugar, 1 g protein
Besides the traditional chickpeas and tahini, the only ingredients on this list that we can pronounce are sunflower oil and salt. And, if you've been paying attention, you know we don't like this combo. Otria makes #2 on our list for its extensive list of artificial ingredients, high sodium, and poor choice in oil. For better oil choices read our list of best fats for weight loss.
And the #1 Worst Hummus Is… Sabra
Nutrition (serving size 2 tbsp): 70 calories, 5 g fat (1 g saturated fat), 130 mg sodium, 4 g carbs, 1 g fiber, 0 g sugar, 2 g protein
This might come as a surprise to you all since Sabra is one of the most well-known hummus brands out there! Why are we so down on Sabra when the rest of the world seems all for it? Sabra hits the trifecta when it comes to hummus no-nos. We're certainly not adding it to our list of superfoods. It is high in sodium, high in fat (especially saturated fat), and it is rife with artificial ingredients— including our arch nemesis, potassium sorbate. Sorry, Sabra-lovers! There's healthier, more natural hummus out there.
In recent years, there's been a new trend in hummus. Supermarket hummus brands are adding flavors, mix-ins, and toppings to their traditional recipes to provide a hummus experience you've never had before. If you're anything like us, you love this new trend. But like with most toppings and add-ons, there's the potential to get carried away. We've picked out the best and worst flavored hummus to help you get maximum flavor without minimizing your health.
The # 1 Best Flavored Hummus Is… Roots Spinach Hummus!
Nutrition (serving size 2 tbsp): 60 calories, 2.5 g fat (0 g saturated fat), 80 mg sodium, 7 g carbs, 1 g fiber, 1 g sugar, 2 g protein
Roots displays its ingredients right on the top of the container for a reason: they have nothing to hide and every reason to be proud! We love that Roots found a way to get rid of some of the fat content in their hummus while adding superfoods like spinach. There's a reason spinach is on our list of best recipes for zero belly. It's high in protein and fiber for long lasting fullness and energy. Plus, it's a great source of vitamin K which helps your blood clot properly and keeps your bones strong. And, it adds full-bodied, nutritious flavor to our favorite little dip.
The #1 Worst Flavored Hummus Is… Tribe Swirl Sweet Red Pepper
Nutrition (serving size 2 tbsp): 50 calories, 3 g fat (0 g saturated fat), 140 mg sodium, 5 g carbs, 1 g fiber, 1 g sugar, 2 g protein
Unlike Roots, who added just good stuff to their recipe, Tribe adds a long list of ingredients that you won't find on the farm. Guar gum, xanthum gum, and—yes, you guessed it—potassium sorbate are all among the highlights. They even tacked on some tomato puree to add sweetness (and sugar) to the recipe. The result? A hummus imposter. There's nothing real about it! Steer clear.