Hummus on the test bench

Hummus is still growing on the market! As a complement to a meal or snack, it has appealed to the palates of many Quebecers. The proof: a large refrigerated section is now dedicated to it in grocery stores! This week, he’s putting it to the test!

Our analysis

11 choices of hummus were the subject of our analysis.

The 30 g (1 to 2 tbsp) serving size was used to compare products. Each serving provides:

  • Between 27 and 80 calories
  • Between 1.4 and 6 g of lipids including between 0.2 and 1 g of saturated fat
  • Between 2.7 and 7 g of carbohydrates
  • Between 0 and 2 g of fiber
  • Between 1.2 and 4 g of protein
  • Between 45 and 180 mg of sodium

The best choices

The original hummus from Summer Fresh and the traditional hummus from Irrésistibles, which have the same nutritional value, are also good choices. These two hummus are among the options least rich in lipids (3.5 g) and saturated fat (0.3 g).

Photo provided by Isabelle Huot

They are also among the highest fiber options (2 g). However, they provide slightly more sodium (115 mg) and slightly less protein (2 g) than the average of the products analyzed. The original Summer Fresh hummus contains no additives and we like that it opts for non-GMO canola oil and the traditional hummus from Irrésistibles only contains citric acid.


Photo provided by Isabelle Huot

Palmyra hummus is an excellent choice. This product is the least rich in lipids (1.4 g), saturated fat (0.2 g) and sodium (45 mg) in the test bench. Its values ​​are distinctive and its list of ingredients is impeccable, we love seeing olive oil in the list of ingredients! However, it provides less fiber (0.6 g) and protein (1.2 g) than average.


Photo provided by Isabelle Huot

Fontaine Santé traditional hummus is a good choice. This hummus is among the richest in fiber (2 g) and contains less sodium (100 mg) than average. However, it provides slightly more lipids (5 g) and slightly less protein (2 g) than average. The ingredient list does not contain additives.


Photo provided by Isabelle Huot

The original MarMina hummus health is also interesting. This hummus is among the least rich in sodium (85 mg). On the other hand, it contains slightly more lipids (5 g) and slightly less fiber (1 g) and proteins (2 g) than average. The ingredient list is free of additives.


Photo provided by Isabelle Huot

Delights of Sabah hummus is another good option. This hummus is among the richest in protein (3 g) and fiber (2 g), and among the least rich in sodium (65 mg). It also contains less lipids (4 g) and saturated fats (0.4 g) than the average of the products evaluated. The ingredient list is free of additives.


Photo provided by Isabelle Huot

When we talk about hummus, we can’t talk about bad choices. Both choices here are saltier, but they’re not bad choices!

The saltiest

The classic Sabra hummus contains more lipids (6 g) and saturated fats (1 g) than the average of the products analyzed. It also provides more sodium (130 mg) and a little less protein (2 g). The ingredient list contains potassium sorbate and citric acid.


Photo taken from the Sabra website

Compliments hummus is the saltiest of the test bench (180 mg), it provides less protein (2 g) and fiber (1 g) than the average! However, its fat content (4 g) and saturated fat (0.5 g) is interesting. The ingredient list only contains citric acid as the only additive.


Photo provided by Isabelle Huot

And the different flavors?

I initially thought that adding variations (roasted red peppers, roasted garlic, caramelized onions, etc.) would add sodium. In fact, this is not always the case, in some companies, the flavored versions are saltier (15 mg on average), but for others, it is the opposite. You should consult the Nutrition Facts table to verify. On the other hand, the list of ingredients of the original version is generally shorter than that of the flavored versions.

Hummus in individual format, a good choice?

As the serving size of the individual size (57 g) is larger (approximately double) than that suggested for the regular size (30 g), an individual size container provides more protein (4-5 g), but also more sodium (190-230 mg) than a regular size serving. If we compare for an equivalent portion, the nutritional value is the same for both formats. In terms of price, the individual format generally costs more per 100 g than the regular format (e.g.: $0.39 to $0.43 more per 100 g).

Hummus, a sufficiently protein choice for a snack?
Nutrients Hummus Cheddar cheese 18% mg
Calories (kcal) 52 85
Protein (g) 2.5 8.2
Total lipids (g) 3 5.5
Saturated fat (g) 0.5 3.5

The table shows the nutritional value of a 30 ml (2 tbsp) serving of hummus compared to a 30 g serving of cheddar cheese 18% mg Cheddar cheese provides approximately three times more protein than hummus. However, even with a reduced fat content (18%), cheddar cheese also contains more total fat (about twice as much) and saturated fat (about eight times more) than hummus.

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