Why Is Hummus Healthy?

The American diet places a heavy emphasis on meat sources of protein, but the 2010 dietary guidelines recommend you vary your sources of protein to include more non-animal sources. Hummus makes a healthy alternative to animal protein. It is a Middle Eastern dish consisting of chickpeas, tahini -- a sesame seed paste -- olive oil, garlic and lemon juice blended to form a paste. In addition to being high in protein, hummus is a good source of fiber, heart-healthy fats and essential vitamins and minerals.

Good Source of Protein

You might consider the chickpea a vegetable, but because of its high protein content, the U.S. Department of Agriculture also considers it a meat alternative. Most of the protein in hummus comes from the chickpeas. A 1/4 cup serving of hummus contains 6 g of protein, meeting more than 10 percent of your daily value for protein. Replacing your traditional high-saturated fat sources of protein, such as beef and pork, with foods like hummus can reduce your risk of heart disease and diabetes, according to the Linus Pauling Institute.

Good Source of Fiber

Most Americans do not get enough fiber in their diet, according to the American Dietetic Association. Including more fiber in your diet can lower your risk of heart disease and diabetes and make it easier for you to maintain a healthy weight. A 1/4 cup serving of hummus contains 3.7 g of fiber, meeting 15 percent of your daily value.

Healthy Balance of Fat

About 44 percent of the calories in hummus comes from fat. Although fat has a reputation, it is an essential nutrient providing your body with energy and helping you absorb important fat-soluble vitamins. However, certain types of fats make better choices than others. Most of your fat should come from heart-healthy monounsaturated and polyunsaturated fats. While hummus is a higher-fat food choice, more than 90 percent of the fat comes from monounsaturated and polyunsaturated fats. The American Heart Association says choosing more of these heart-healthy fats over saturated fats will reduce your risk of heart disease.

Rich in Vitamins and Minerals

Hummus also is a rich source of essential vitamins and minerals. A 1/4 cup serving provides 23 mg of calcium, 1.5 mg of iron, 44 mg of magnesium, 108 mg of phosphorus, 1.13 mg of zinc and 51 micrograms of folate. Calcium and phosphorus support bone health, iron is necessary for oxygen transport in your body, zinc promotes immune health, magnesium aids in the regulation of blood pressure, and folate is needed for the production or red blood cells.