Hummus
A fiber-and-fat-containing dip that works well in a measured portion paired with vegetables, crackers, or protein.
Why it received this rating
Hummus combines chickpeas, tahini, and usually oil, so a serving provides fiber, some protein, and fat. The yellow rating reflects the way those components can add up in a large dip portion rather than a problem with a measured serving.
Nutrition snapshot
Per serving: 2 tbsp (30g)
Plain hummus values shown; oil-topped or specialty flavors can carry more fat and sodium per serving.
Representative USDA FoodData Central example. Hummus recipes vary in chickpea, tahini, oil, and salt proportions, so one database item would imply more precision than the page supports. Source basis reviewed August 17, 2026. Review nutrition source How nutrition data is handled
Portion and preparation guidance
Use about 2 tablespoons as a measured starting portion, then adjust based on the rest of the meal and your tolerance. Pair it with vegetables, crackers, or a protein rather than repeatedly dipping from a large container.
Symptoms or considerations
Hummus combines chickpea fiber with tahini and often oil. If you notice gas, bloating, or fullness after hummus, compare a smaller measured portion with a larger one and check whether an oil-heavy topping or richer recipe changes how it feels.
Common questions
Can hummus contribute to gas or bloating?
It can for some people because chickpeas provide fiber and the serving also contains tahini or oil. If you notice a pattern, compare about 2 tablespoons with a larger portion and adjust from there.
Is plain hummus automatically easier than flavored hummus?
Not necessarily. Compare the ingredient list and nutrition label. Versions with extra oil, tahini, cheese, or rich toppings may be heavier, while spice or garlic may matter for people who already know those ingredients bother them.
Individual tolerance varies. This rating is general educational guidance, not a statement that this food is the right choice for your personal medical needs. Follow advice from your prescriber or registered dietitian.
Helpful guides
Free grocery checklist
Building your GLP-1 grocery list? Get the free starter checklist.