Can You Eat Hummus While Pregnant?

Can You Eat Hummus While Pregnant?

Medically Reviewed By
Megha Mukhija (Paediatric Nutritionist)
View more Paediatric Nutritionist Our Panel of Experts

Pregnancy is a remarkable journey filled with excitement and countless questions. Amidst all the joy, food takes centre stage, and rightfully so. With diverse opinions swirling around, it’s only natural for doubts to creep in. One thing every woman is conscious about during pregnancy is food. You can relish many food items from European to Middle Eastern during pregnancy. Speaking of Middle Eastern, can you eat hummus while pregnant? If you also don’t know, we recommend reading this post. Here, we will discuss whether it is safe to eat hummus while pregnant, its health benefits, risks, and so on. So, without further ado, let’s clear your dilemma because it’s never good to keep food waiting!

Is It Safe to Eat Hummus During Pregnancy?

Hummus is a paste or a spread prepared from mashed chickpeas. It is flavoured with tahini, lemon squash, olive oil, garlic, and salt. If you are sceptical about eating hummus when pregnant, you need not worry anymore because you can consume it. It is rich in fibre and very healthy for pregnant women. The nutrient value of this food comes complimentary with its sumptuous taste if you prepare it fresh, pack and store it appropriately, and consume it only if you do not have an allergy towards any of the ingredients. For those not allergic to the ingredients, this is the nutrition you would gain by consuming hummus.

How Much Hummus Can Pregnant Women Have Per Day?

The amount of hummus pregnant women can have daily depends on various factors, including their dietary needs and preferences. Generally, it is considered safe and beneficial to include hummus as part of a balanced diet during pregnancy. A reasonable serving size of hummus is around 2 to 4 tablespoons daily. This portion allows you to enjoy the health benefits without exceeding the recommended intake. It’s important to remember that hummus is typically consumed as a dip or spread, so it’s also essential to consider the accompanying foods. Avoid consuming hummus that has been kept in the refrigerator for an excessive amount of time. The best way to eat it is as a dip with nutritious foods, not in large amounts. Additionally, it is better to eat homemade fresh hummus over store-bought ones, as the latter contains high sodium and can trigger gestational diabetes or cause cardiovascular complications.

Nutritional Value of Hummus

Is Hummus good to eat during pregnancy? The nutritional chart below is proof that hummus is a great food that can be added to your pregnancy diet. Here is the list of nutrients per 100 grams of hummus.

(please verify the table below)

Nutrient Amount (per 100 grams)
Carbohydrates 15.7 grams
Protein 6.1 grams
Fat 11.9 grams
Fibre 4 grams
Folate 69 mcg
Vitamin C 2.2 mg
Magnesium 29 mg
Iron 1.6 mg

Now, let’s take a look at the health benefits you can get by consuming hummus during pregnancy.

Benefits of Eating Hummus During Pregnancy

Hummus is a great energy food; therefore, it is often recommended for pregnant women. Its benefits incorporate:

1. Required Foetus Development

As per the chart above, 100 grams of hummus contains over four grams of proteins. And, one should know that protein is an 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 is essential to have enough protein, especially during the second and the third trimesters.

Required Foetus Development

2. Improved Digestion

Hummus is a rich source of dietary fibre: the more fibre consumption, the better digestion. If you are pregnant and suffering from constipation, you can eat hummus with fibre-rich vegetables, such as carrots, to help bring the digestive system back on track.

3. Reduces Chances of Birth Defects

A good dose of folic acid is a must during pregnancy to prevent developing neural tube defects (defects associated with the foetus’ spinal cord and the brain). A foetus is prone to neural defects mostly in the first trimester, and the most common ones include spina bifida and anencephaly. Consuming hummus can help prevent these birth defects.

4. Bone Development

The most important part of a fetus’ growth is bone development. Hummus is rich in calcium and thus helps in strengthening the bones.

5. Helps Curb Prenatal Depression

Hummus is made from chickpeas, which have a nutrient called choline. Choline helps the brain and the nervous system function properly and is also important to control muscle, mood, and memory. Therefore, hummus can be a portion of great food for mothers-to-be who are fighting prenatal depression.

6. Energy Booster

Pregnancy often brings about fatigue and low energy levels. Hummus can provide a natural energy boost due to its combination of complex carbohydrates, protein, and healthy fats. This can help combat pregnancy-related tiredness and energise you throughout the day

7. Morning Sickness Relief

Many pregnant women experience morning sickness during the first trimester. Hummus can be a soothing and gentle food option during this time. It’s mild flavour and smooth texture can be easier to tolerate when nausea is a concern. The combination of protein and fibre in hummus can also help stabilise blood sugar levels, potentially reducing feelings of nausea.

8. Heart Health Support

Pregnancy can strain the cardiovascular system. Hummus contains heart-healthy monounsaturated fats, which can help promote a healthy balance of cholesterol levels. By incorporating hummus into your diet, you can provide your body with healthy fats that may contribute to overall heart health during pregnancy.

9. Blood Pressure Regulation

High blood pressure, or hypertension, is a common concern during pregnancy. Hummus can be valuable to a pregnancy diet as it contains nutrients that may help regulate blood pressure. Combining potassium and magnesium in hummus can support healthy blood pressure levels, potentially reducing the risk of gestational hypertension or preeclampsia.

Although hummus provides certain beneficial nutrients during pregnancy, there are some side effects that you must be aware of before you scoop out a spoonful for yourself. Let’s find out what they are.

Risks and Side Effects of Consuming Hummus During Pregnancy

Though beneficial, hummus has some risks and side effects too. Packaged hummus could contain listeria; a bacteria that could harm you and the baby growing in your womb. The bacteria cause the immune system to weaken and lead to a disease called listeriosis. Therefore, we recommend you prepare hummus at home and consume it while it is fresh and avoid store-bought ones.

If you have consumed packaged hummus, you should check for symptoms of listeria, such as fever, rashes, swollen face, cough, or even cold. Consult your doctor immediately if you observe these symptoms, as listeriosis could lead to miscarriage, premature delivery, or stillbirth.

One of the ingredients in hummus is tahini sauce, which is made of sesame seeds. Therefore, women who are allergic to sesame seeds must avoid eating hummus. Suppose you notice symptoms like coughing, nausea, vomiting, flushing in the face, stomach pain, or difficulty breathing. In that case, your body has been allergic to the sesame seed paste, and you must seek medical attention immediately.

You can make some at home if you can eat hummus without worrying about allergies.

Precautions to Take While Eating Hummus During Pregnancy

When consuming hummus when pregnant, it is essential to take certain precautions to ensure the safety and well-being of both the mother and the baby. Here are some important guidelines:

  • Opt for freshly made or commercially packaged hummus from reputable sources. Ensure that the hummus is stored properly and within its expiration date to minimise the risk of contamination.
  • Maintain strict hygiene practices while handling and storing hummus. Wash your hands thoroughly before preparing or serving hummus, and ensure that all utensils, cutting boards, and surfaces are clean. 
  • Avoid cross-contamination by keeping hummus away from raw or uncooked foods.
  • Consider any known allergies or sensitivities to ingredients present in hummus, such as sesame seeds (found in tahini) or garlic. 
  • If you opt for store-bought hummus, carefully read the label and choose products with minimal additives, preservatives, and artificial ingredients. Selecting hummus varieties with simpler ingredient lists is advisable to ensure the highest quality and nutritional value.

The above-mentioned precautions aim to ensure a safe and enjoyable hummus consumption experience during pregnancy, contributing to a healthy and balanced diet for both you and your baby.

How to Make Hummus at Home?

Whether pregnant or not, you always prefer preparing hummus at home and eating it while it is fresh. Follow the procedure given below to make some hummus at home.


  • 2 cups of chickpeas
  • 2 tbsp of tahini 
  • 1/2 cup of water
  • 1/4th cup of lemon juice

How to Prepare

  1. Let the chickpeas soak in water overnight.
  2. Boil the chickpeas for about 2 hours, and then strain the water.
  3. Grind the chickpeas and other ingredients in a food processor until you get a creamy texture.
  4. There you go! Your homemade hummus is ready!

How to Make Hummus at Home?

Hummus is a great accompaniment for several foods. Here are some food combinations that go well with hummus and are safe to eat during pregnancy. As a precaution, always wash all the raw ingredients thoroughly before consuming or cooking them.

Foods You Can Eat With Hummus

You can enjoy freshly prepared hummus as a dip with pita bread. If you’re not into pita bread, replace it with vegetable sticks. Include carrot, cucumber, bell pepper, radish, beetroot, cherry tomatoes, etc., to make it even healthier. Hummus can be a great sandwich spread too. Add some tomatoes and cheese to the sandwiches, and you’ll have a filling snack.


1. Is It Safe to Eat Store-Bought Hummus While Pregnant?

Yes, it is generally safe to consume store-bought hummus during pregnancy. However, it is important to pay attention to the quality and freshness of the product. Choose reputable brands and ensure that the hummus is stored properly and within its expiration date. Additionally, read the label to check for any allergens or additives that may pose a risk. If you have any concerns, it is advisable to consult with your healthcare provider or a registered dietitian.

2. Are Hummus and Carrots Good for Pregnant Women?

Yes, both hummus and carrots can be excellent choices for pregnant women. Hummus, made from chickpeas, is a nutritious source of protein, fibre, and essential vitamins and minerals. Conversely, carrots are rich in beta-carotene, which the body converts into vitamin A. Vitamin A is important for developing the baby’s eyes, skin, and immune system. When paired, hummus and carrots make a healthy and balanced snack during pregnancy.

3. Can I Eat Hummus During Breastfeeding?

Yes, hummus is safe to consume while breastfeeding. It can be a nutritious addition to your diet, providing protein, fibre, and essential nutrients. However, it is important to consider any personal allergies or sensitivities to ingredients in hummus, such as sesame seeds or garlic. 

Hummus is a light, delicious, and nutritious spread that can be added to your pregnancy diet. However, always remember your dietary requirements and never overeat during pregnancy. Moreover, always eat fresh hummus prepared at home and in moderate quantities to avoid health issues.


1 . Wallace. TC, Murray. R, Zelman. KM; The Nutritional Value and Health Benefits of Chickpeas and Hummus; PubMed Central;; December 2016

2. What can i eat with gestational diabetes?; Diabetes UK;

3. Pregnancy and diet; Better health Channel;

4. Salazar. JK, Natarajan. V, Stewart. D; Listeria monocytogenes growth kinetics in refrigerated ready-to-eat dips and dip components; PubMed Central;; June 2020

5. Listeria Infection (Listeriosis); MotherToBaby;;  April 2022

6. 5 Snack Foods to Eat While Pregnant; Johns Hopkins;

Also Read:

Calories Intake during Pregnancy
Can You Eat Pickles While Pregnant?
Eating Mayonnaise in Pregnancy

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