Guacamole vs. hummus: is one “better” for you than the other?

People love their guac and hummus.

Guacamole delights with large chunks of rich avocado balanced by zesty lime, tangy garlic and a smooth consistency often studded with tomatoes, red onion and cilantro.

Hummus, on the other hand, — with its creamy texture and blend of chickpeas, tahini, lemon juice and spices — stands out for its earthy flavor.

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But which is healthier?

Both are “fun, enjoyable dips that add flavor, texture and nutrients to sandwiches, crudité platters and any dish,” said Michelle Routhenstein, a preventive cardiology dietitian based in New York City. at FullyNourished.com. “While these are heart-healthy dips, their vitamin and mineral profiles can vary greatly,” she added.

Regardless of which dip you choose, it’s important to consider sodium, added sugar, fat content and the foods you pair each with, Routhenstein said.

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Routhenstein, along with Kylie Bensley, registered dietitian and founder of Sulinu.com in Nashville, Tennessee, shared what you need to know about the nutritional specifications of each of these popular holiday dips.

Premade Guacamole and Hummus

It should be noted that pre-made guacamole and hummus found in stores may contain additives (especially in the case of guacamole, when preservatives are used to prevent discoloration), as well as excess sodium.

When you make these dips at home, you can control the amount of salt added and the ingredients used to make hummus and guacamole healthier than many store-bought counterparts.

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For the guacamole, Bensley suggested adding additional tomatoes, onions, jalapeños and cilantro “to add additional fiber, antioxidants, vitamins and minerals.”

And when you make your own hummus, you can change the amount and type of oil, seasonings and more, Bensley said.

“You can also add extra nutrition with roasted garlic, peppers, pine nuts, etc., to get more antioxidants and fiber, she said.

Bensley recommended incorporating salt-free seasonings (e.g., garlic powder, cumin, or Mrs. Dash) to boost flavor without adding too much sodium to guacamole or hummus.

Guacamole at a glance

The staple of Mexican cuisine is traditionally a mixture of mashed avocados, lime juice, onions, tomatoes, jalapeños and cilantro.

The number of calories and nutritional distribution vary between products, just like for hummus.

“A two-tablespoon serving provides about 50 to 80 calories, 4 to 6 grams of fat (mostly monounsaturated), 3 to 5 grams of carbohydrates, and 1 to 2 grams of fiber,” Routhenstein said.

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Besides its fiber and antioxidant content, which are “amazing for heart health and overall disease prevention,” guacamole is a potassium-rich food, so it’s great for muscle health, Bensley said.

If you’re having trouble choosing a tub of guacamole in the supermarket aisles, looking at the calorie content is a good start, Bensley said.

“Something with fewer calories per serving is ideal as this will usually indicate that there are more added vegetables, such as onions and tomatoes, which will provide additional nutrition, fiber and a variety of vitamins and minerals” , she said.

“Aiming for at least seven grams of fiber is ideal, but even more is better.”

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You should also look for low-sodium choices: 140 mg of sodium per serving and less is considered “low sodium,” Bensley noted.

One more thing: Guacamole can be especially easy to overindulge, Routhenstein pointed out.

“Share it across your plate to avoid a high caloric volume and be sure to watch out for excess sodium and added sugars,” Routhenstein said.

Keep in mind that people often associate guacamole with salty, fried tortilla chips, as opposed to, say, celery and carrot sticks or pita, which are popular accompaniments with hummus.

Hummus at a glance

Hummus is made with cooked chickpeas, tahini, olive oil, lemon juice and garlic, to recap — “and each pre-made hummus has different proportions of each,” Routhenstein said.

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A two-tablespoon serving of hummus provides about 70 to 100 calories, 2 to 4 grams of protein, 2 to 6 grams of fat (mostly unsaturated), 6 to 8 grams of carbohydrates, and 1 to 3 grams of fiber. according to Routhenstein.

Overall, hummus is a great source of protein, fiber, iron, copper, folate and manganese, Bensley said.

When selecting hummus at the supermarket, she said to aim for a container with at least five grams of fiber and seven grams of protein.

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“Also look for added sugars. Finding zero grams or as close to zero as possible is ideal,” she said, adding that lower saturated fat and sodium content is another spec to look at.

To ensure you don’t sabotage the healthy properties of hummus, be sure to enjoy it with healthier foods like whole-wheat toast, cucumber, celery and carrots – rather than, say, chips or fried pita chips.

So which dip is healthier: guacamole or hummus?

“The most important thing is what you decide to pair the dips with,” Bensley said.

Additionally, consider the ingredient list and nutrition panel if purchasing store-bought versions of dips.

Assuming you’re comparing two products made without excess sodium or additives, and you’re eating each dip on its own or with vegetables, guacamole and hummus are nutrient-dense choices.

Side by side, the two are similar in terms of calories and fiber.

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“Guacamole will keep you full with its fat content, and hummus will keep you full with its protein content,” Bensley said.

If you’re on a low-carb diet, Bensley gives the edge to guacamole as the best choice.

If you’re looking to increase your protein intake, hummus is probably the best choice.

Overall, “guacamole and hummus can both be a good part of a healthy diet, depending on how they’re prepared and your health goals,” Bensley said.

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Along the same lines, Routhenstein said both dips can be included in your diet for cardiovascular health and overall well-being.

The bottom line: “Enjoy both, but be sure to watch out for added sugars, excess sodium and what you pair them with,” Routhenstein said.

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