Hummus during Pregnancy – Benefits, Risks and Recipe


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One thing that every woman is conscious about during pregnancy is the food. While everyone has their opinion as to what to eat and what not to, confusions are bound to occur. And, when it comes to the mouth-watering and light food such as the hummus, you certainly can’t resist. While there may be many questions running down your mind, reading through can steer clear your every doubt and manoeuvre you through some awesome recipes that you could try.

Is It Safe to Eat Hummus While Pregnant?

Hummus is a paste or a spread prepared from mashed chickpeas that are further mixed with tahini, lemon squash, olive oil, garlic, and some salt to taste. If you are wondering can you have hummus when pregnant, the answer is, yes. Hummus is undoubtedly safe to munch on, when pregnant. The nutrient value found in hummus comes complementary along with its sumptuous taste. The only thing that you should be careful about is that the hummus is stored and packaged appropriately.

Nutritional Content in Hummus

Is Hummus good for pregnancy? The nutritional chart below is a proof of the fact that hummus is a great food that can be added on to your diet during pregnancy. The next time you have hummus, know as to what you are adding on to your diet.

Nutrient Amount (per 100 grams)
Carbohydrates 20.1 grams
Protein 4.9 grams
Fat 8.6 grams
Fibre 4 grams
Folate 59 mcg
Vitamin C 7.9 mg
Magnesium 29 mg
Iron 1.6 mg


Benefits Of Eating Hummus In Pregnancy

The benefits of consuming hummus during pregnancy incorporate:

1. Required Foetus Development

As per the chart above, 246 grams of hummus contains 39% of proteins. And, one should know that proteins, is the essential nutrient required during pregnancy. Proteins are the building blocks of the body’s cells, and the same case applies to the foetus. Therefore, it becomes essential to have enough of protein, especially during the second and the third trimesters.

2. Improved Digestion

It has already been mentioned that hummus is a rich source of dietary fibre. As a matter of fact, the more the fibre consumption, better the digestion. If you are pregnant and suffering from constipation, hummus could help you bring the digestive system back on track.

3. Reduces Chances Of Birth Defects

Pregnancy demands getting a good dose of folic acid. This acid prevents chances of developing neural tube defects that are defects associated with the spinal cord and the brain. A pregnant woman is prone to neural defects mostly in the first trimester, and the most common ones include spina bifida and anencephaly.

4. Development of Brain And Retina

Hummus contains omega-3 fatty acids that help in pregnancy in one way or the other. The main benefit is the brain and the retinal development in the foetus. Along with it, another interesting benefit is the reduction of chances of one getting prenatal depression.

5. Bone Development

The most important part of a fetus’ growth is the bone development. Hummus is rich in iron and thus helps in strengthening the bones not only of the baby but the mother too.

Risks And Side Effects

Though beneficial, hummus has some risks and side effects too. Hummus is said to contain Listeria; a bacteria that could pose a danger to you and your baby. Once you get infected with these bacteria, it could lead to a disease called “Listeriosis.” When a women’s immune system is weak, the chances of developing this disease increase further. Therefore, for the better safety of you and your unborn, pre-packaged hummus or self-prepared hummus is recommended.

One should also check for the symptoms of Listeria, such as fever, rashes, swollen face, cough, or even cold. Consult your doctor immediately, in case you observe any of these symptoms as Listeriosis could lead to miscarriage, premature delivery, or even stillbirth.

How To Make Hummus At Home

Irrespective of you being pregnant or not, always prefer preparing hummus at home. This makes for fresh consumption as well as reduces the chances of it containing Listeria. Here’s the method to prepare it.


  • Chickpeas- 2 cups
  • Tahini-1 Cup
  • Water-1/2 cup
  • Lemon Juice-1/4 cup
  • Salt- As Per The Taste

How To Prepare

  • Let the chickpeas soak in water for a night
  • Boil the chickpeas for about 2 hours and then strain its water
  • Grind the chickpeas along with the other ingredients in a food processor
  • Serve yourself the creamily textured hummus

Food Combination Ideas With Hummus

Either you can prepare hummus or buy it pre-made from the market. Keeping in mind that you are pregnant, preparing it should be the only option that you consider. You could enjoy the freshly prepared hummus along with carrots or veggie sticks. Alternatively, you can use hummus as a spread on sandwiches. For better taste, you can also add cucumber, bell pepper, and cheese. One more way to savour this dish is to serve it as a salad dressing along with pita.

This was all about hummus, the light, and the rich nutrient spread or aptly the dip. Always keep in mind to maintain your dietary requirements well during pregnancy. Moreover, eat fresh hummus that is prepared by you and do not over-eat as an excess of anything can be harmful.

Also ReadCalories Intake During Pregnancy