Which is Healthier: Guacamole or Hummus?
A dietitian declares the winner of guac vs. hummus—and it may surprise you.
There’s no denying that both guacamole and hummus are two classic and delicious dips. While different in flavor, they are both rich and creamy and contain fiber, magnesium, and protein. And you can flavor guac and hummus in similar ways—with citrus for zest, nuts and seeds for crunch, spices and herbs for seasoning, and more.
When you make your own dip from scratch, you have control over the nutritional profile—but if you’re buying a dip from the store, you’ll need to read labels to find one lower in carbs and sugar while higher in protein, fiber, good fats, and other micronutrients.
While both dips offer good nutrition, satiety, and flavor, the question you may wonder is, which one is better for me? Guacamole or hummus?
We wondered, too, so we took this question to the pros. The next time you’re trying to decide if you want hummus or guacamole to pair with whole grain crackers or to use as a condiment in a breakfast wrap, here’s which option might have a slight advantage over the other.
What makes hummus healthy?
“Hummus can be an excellent condiment for any meal or snack, adding a few grams each of healthy fat, fiber, and protein on top of a variety of B vitamins, iron, and more,” says Kelly Jones, MS, RD, CSSD, LDN.
It’s so easy to add different herbs and spices to your homemade (or even store-bought) hummus to complement its base flavor and further enhance sweet and savory notes. “This versatility means you can enjoy hummus daily without getting bored,” says Jones.
While hummus is nutritious, whether homemade or store-bought, be careful of claims that it’s a high protein food. “It contains two grams per two tablespoon serving, so it’s still important to have a source of protein alongside it,” she says.
What makes guacamole healthy?
“Guacamole is a delicious way to get monounsaturated fat, fiber, and potassium in a meal or snack,” she says. This kind of fat is good for your heart health, muscles, joints, and skin, so there’s ample reason to enjoy it on tacos or stuffed inside a wrap to add moisture.
“If you’re making your own, it’s also easy to cater to your preferences for creamy vs. chunky and mild vs. spicy guacamole,” she says. Like hummus, you’ll need to pair guacamole with something else for a balanced snack. “It is a low protein option and doesn’t offer energy from carbohydrates to stabilize blood sugar between meals, so consider adding baked tortilla chips and an ounce of cheese,” Jones notes. You can also blend peas or edamame in with the avocado to boost both protein and fiber.
The winner of guac vs. hummus
If one had to be deemed the winner, Jones says hummus has a slight lead, mostly for its higher protein content. Both don’t have super high protein, so either way you’d need another source, but hummus does have a few more grams per serving. Both options are rich in fiber, so they are pretty comparable in that regard.
To be fair, guacamole might be better for dinnertime than hummus, which is more often suited for lunch and snacks. “I like adding hummus to thicken soups and even as a filling for vegetarian stuffed peppers. However, guacamole definitely works best with other dinner items, from tacos or fajitas to grain bowls and as a protein topper,” she explains.
Hummus and guacamole are nutritious and pretty similar, so enjoy both in your diet. If you have a craving for guacamole and chips, don’t think you need to resist in favor of hummus. Guacamole is still good for you!
As for shopping tips, choose packaged dips that use olive, avocado, or sesame oil over a generic vegetable oil, Jones suggests, and avoid ones that use gums as stabilizers. Make them as clean as possible.
Lastly, stick to a portion size—don’t dunk chips in either dip without portioning a serving out first, as you’ll probably end up going overboard.