Hummus or Guacamole? This Dip Is the Clear Winner for Healthy Fats, According to Experts

People love a good snack—even the data says so. According to research, more than 90 percent of U.S. adults eat at least one snack per day. While many of us think of snacks as being highly processed, there are plenty of nutritious options made with whole ingredients. Chopped veggies and certain dips are a prime example. Simply slice up some carrots, cucumber, celery, and bell pepper, and pair ‘em with a couple tablespoons of hummus or guacamole. Both of these popular and wholesome dips provide an array of nutrients, but which one is healthier than the other? Here, a nutritional expert analyzes both dips and names the healthier choice for you.

Hummus Nutrition

Hummus is a creamy dip primarily made from cooked garbanzo beans (aka chickpeas). It’s enjoyed all over the world, but it originated in the Middle East. “Hummus typically contains chickpeas, tahini, garlic, lemon juice, and olive oil,” says Sharniquia White, RDN, a trained chef and dietitian in Greensboro, North Carolina. You can also add salt to taste.

With legumes making up the bulk of this spread, hummus is a rich source of dietary fiber and plant-based protein, according to White. “A serving of hummus—about two tablespoons—provides about two grams of fiber, which supports digestion and helps with satiety,” she explains. It also provides 2.5 grams of protein, according to USDA data. So, it might be a good choice for vegans, vegetarians, or anyone looking to replace some animal protein with plant protein. 

Though chickpeas are the star ingredient in hummus, its other ingredients add to its nutritional benefits. “Tahini, garlic, lemon juice, and olive oil add heart-healthy fats and antioxidants, giving hummus anti-inflammatory properties and contributing to gut, heart, and overall health,” White adds.

Here’s an overview of the nutrients in two tablespoons of hummus:

• Calories: 78
• Protein: 2.5 grams (g)
• Fat: 5.8 g
• Carbohydrates: 5 g
• Fiber: 1.8 g
• Sugar: 0.12 g
• Copper: 0.12 milligrams (mg)
• Manganese: 0.4 mg

Guacamole Nutrition

Guacamole is another popular dip with a lot to offer. Rich with flavor and history, guacamole dates back to the Aztec Empire. It’s typically made from mashed avocados and mixed with lime juice, tomatoes, onions, and cilantro, White notes. 

Avocados make up the base of guacamole, which explains why this dip is so rich with healthy fats. “Guacamole is packed with monounsaturated fats, which can help reduce bad cholesterol levels,” White explains. The cholesterol-lowering potential of avocados have been confirmed, as demonstrated in a recent meta-analysis. 

Per White, guacamole is also rich in several other nutrients. “Guacamole provides fiber, folate, potassium, B vitamins, and antioxidants,” she says. According to USDA data, two tablespoons of guacamole provides about 0.6 grams of protein and two grams of fiber.

But guacamole isn’t just avocados, so its benefits don’t stop there. “The fresh ingredients in guacamole—tomatoes, onions, lime juice, and cilantro—enhance its nutritional profile with more antioxidants and phytonutrients,” White continues.

Here’s an overview of the nutrients in two tablespoons of guacamole:

• Calories: 46
• Protein: 0.58 g
• Fat: 4.23 g
• Carbohydrates: 2.54 g
• Fiber: 1.95 g
• Sugar: 0.22 g
• Potassium: 141.6 mg
• Folate: 23.6 micrograms (mcg)
• Vitamin K: 6.08 mcg

Which Dip Is Better for You?

Comparing hummus to guacamole is like comparing apples to oranges—both are good for you, but the best dip for you can depend on your unique needs. 

Who is hummus best for? “Hummus outshines guacamole when it comes to protein, making it especially beneficial for those who need more protein without animal products,” White says. Those with latex allergies should also avoid guacamole because you may also be allergic to avocados, she adds.

And who is guacamole best for? “Guacamole outshines hummus in healthy fats and potassium, which can support heart health and help regulate blood pressure,” White explains. While hummus boasts more fat overall per serving, guacamole has more healthy fats in each serving thanks to the avocado.

Some people may also want to avoid hummus, such as those with IBS. Legumes are high in FODMAPs, which some people with IBS are sensitive to, White points out.

Ultimately, the winner comes down to you. “Both hummus and guacamole make for a nutritious snack option,” White says. She recommends pairing either dip with raw veggies, or even swirling the two together for the best of both worlds.