Pregnancy is so precious for a woman because she is giving life to a creature and bringing them to this new world. Hence, the pregnant lady should be very cautious in choosing the diet and what to eat. Before pregnancy, women have different food habits. But the same should not be continued during pregnancy. She should look out for the nutritional facts and the health benefits of the foods she eats. Hummus is a spread or pastes made from the chickpeas that are quite beneficial during pregnancy. This scrumptious dish is not only delicious but also nutrient-rich. That is quite beneficial for the pregnant lady and the baby inside.

What Is Hummus?

Hummus is a paste, dip, spread, or savory dish made from wholesome ingredients like mashed chickpeas, tahini (sesame seed paste), olive oil, garlic, and lemon juice. Studies say that the origin of this dish is from Middle Eastern countries. This delicious paste can be used as a dip for finger chips or as a spread on the bread. Hummus is a healthier option than much other high caloric and high-fat content dips.

How Safe Is Hummus During Pregnancy:

Doctors and experts say that eating hummus during pregnancy is quite safe, but it has to be eaten in limited quantities. This paste is rich in protein and fiber and low in calories, which makes it a healthier option for pregnant women. This dish is safe only if you consume it when it is fresh. Improper stored or packed hummus is generally unsafe to eat for a pregnant lady. The first-timers should consider twice before eating hummus because of any allergic reactions. Consume this dish only if you do not have an allergy to any of the ingredients.

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Nutritional Benefits Of Hummus:

Having a good idea about the nutritional content of hummus is necessary too. Let us see about the nutrients of our favorite condiment.

  • The ingredients used to make Hummus are nutrient-rich, and hence this is considered as a healthier dip or spread.
  • 100gm of hummus has about 166 Kilocalories making it a calorie-rich dish.
  • Similarly, hummus has 14.29 gm of carbohydrates, 7.90 gm of protein, 6.0 gm of fiber, and 9.60 gm of fat content in 100gm of hummus.
  • Additionally, hummus has various vitamins and minerals such as Vitamin A, Vitamin B9 (Folate), Vitamin B6 (Pyridoxine), Vitamin B3 (Niacin), Vitamin B2 (Riboflavin), Vitamin B1 (Thiamin), Vitamin B5 (Panthothenic acid), Potassium, Calcium, Iron, Magnesium, Zinc, Phosphorous, Selenium, Manganese, and copper.

Health Benefits Of Hummus During Pregnancy:

Eating anything in excess can be an issue, especially when you are pregnant. But if you crave it, then hummus during pregnancy can be beneficial too. Hummus is considered a significant energy food, and hence it is recommended during pregnancy. Some of its health benefits are

1. Foetus Development:

Proteins are the building blocks of the body’s cells, the same is applied for the fetus development, and hence protein is considered as an essential nutrient that has to be consumed during pregnancy. As seen in the nutritional benefits, hummus contains about 4% of the protein in it, and therefore hummus should be eaten during the 2nd and 3rd trimesters.

2. Aids digestion:

Hummus is a fiber-rich food, and hence this aids in digestion. Pregnant women suffering from constipation are advised to eat hummus with fiber-rich vegetables to help in digestion and better bowel movement.

3. Bone Development:

Hummus contains the right amount of calcium in it. Calcium is required for the development of bones, teeth, muscles, and nerves in the unborn baby. Eating hummus will give the pregnant lady required calcium content to the body.

4. Maintains blood glucose levels:

Healthy carbohydrates help in controlling blood glucose levels, which is essential for pregnant women for safe delivery. Hummus has the required amounts of good carbohydrates that are essential for pregnant ladies.

5. Reduces chances of congenital disabilities:

Folic acid is a must for a pregnant woman, especially during the first trimester. This is because folic acid prevents the chances of neural tube defects. The most common ones include spina bifida. Hummus has folic acid in it, consuming it may help in preventing congenital neural disabilities.

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Risks and Disadvantages of Hummus During Pregnancy:

There is no harm in consuming hummus as long as it is done in limited amounts and which is homemade.

  1. Hummus that is preserved in refrigerator for several days or hummus that is store purchased may contain harmful bacteria called Listeria monocytogenes. Consuming such type of hummus can cause listeriosis, a disease wherein the immune system is weakened, which poses a risk to the pregnant woman and the unborn baby. In some cases, listeriosis can even lead to miscarriage, premature delivery, or stillbirth. Therefore it is recommended to eat homemade hummus.
  2. One of the main ingredients present in hummus is tahini, which is made from sesame seeds. Women who are allergic to sesame should avoid eating hummus. The allergic reactions include coughing, vomiting, stomach pain, or even difficulty in breathing. In such cases, rush to the nearest hospital to take treatment in time.

Homemade Hummus Recipe:

Here is an easy DIY recipe you can replicate in the comfort of your home.


  • 125 gms of chickpeas (soaked)
  • Two tablespoons of tahini (sesame seed paste)
  • ½ cup of water
  • 1/4th cup of lemon juice
  • Garlic cloves
  • Salt
  • Olive oil (if required)


  1. Take the soaked chickpeas and boil them in water till they become tender.
  2. Strain the water and leave alone till it cools down.
  3. Grind all the ingredients, i.e., boiled chickpeas, lemon juice, tahini, garlic cloves in a food processor till it becomes a paste.
  4. Add sufficient water for a smooth consistency.
  5. Finally, add some salt and olive oil and give a final mix.
  6. Here it is! The delicious homemade hummus is ready for serving. Use this as a dip or spread on the bread, or with vegetables and salads.

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We can conclude the article by stating that hummus is absolutely safe to eat but in moderate quantities. Make sure that you eat homemade hummus, avoid eating preserved, and store purchased hummus. If you have an allergy to any of the ingredients that are used in hummus, avoid eating the dish. Most importantly, consult your doctor before making changes to your diet.

Frequently Asked Questions And Answers:

Q1. What foods to eat with hummus?

Ans: Hummus can be enjoyed as a dip with pita bread. You can also enjoy this dip with vegetable sticks. This can be a great sandwich spread too.

Q2. Is the hummus available commercially in markets safe during pregnancy?

Ans: Commercially available hummus is usually unsafe for a pregnant woman. These types of hummus have preservatives added to them that may be harmful to the mother to be and the unborn baby. Also, preserved hummus contains Listeria, a bacteria which may cause listeriosis.

Q3. Is it safe to eat hummus during breastfeeding?

Ans: Hummus can be consumed during breastfeeding, and it is safe. In fact, hummus during breastfeeding is quite healthy for the mother and the newborn baby. The essential nutrients, proteins are transferred to the newborn baby through the milk. Consider eating only homemade hummus.

Disclaimer: The opinions expressed in this article are just suggestions, and the website is no way responsible for the side effects it may cause. It is recommended to consult a doctor before you consume anything, especially when you are pregnant.


About Yashasvi

Yashasvi developed a deep passion for writing ever since she was completed her Master’s in Mass Communication and Journalism from Andhra University, Visakhapatnam and has chosen a career that is driven by creativity. A Parenting expert who believes in communicating effectively with a personal touch, she writes about pregnancy, baby care, lifestyle, and just about anything else.