Hummus Vs Guacamole: Which Dip is More Nutritious?

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Listonic Team

September 30, 2024

Hummus is smooth and protein-rich, while guacamole is creamy and packed with healthy fats. Whether you're dipping or spreading, this guide will help you choose the right dip based on flavor, nutrition, and meal pairing.

Fewer calories in hummus

Hummus, being made primarily from chickpeas, is a lower-calorie dip that’s rich in protein and fiber. It’s a fantastic option for those looking for a healthy, filling dip that fits well into vegetarian and whole-food diets.

Guacamole, while slightly higher in calories due to its avocado base, provides healthy fats that support heart health. It’s perfect for those on high-fat or low-carb diets who are seeking a nutrient-rich, satisfying dip.

Product

Calories

166 kcal

Product

Calories

167 kcal

Nutrition per: 100 g

More carbs in hummus

Hummus contains more carbohydrates due to its chickpea base, making it a great source of energy for those on plant-based diets. It’s perfect for individuals seeking a dip that adds both carbs and protein to their meals.

Guacamole, with fewer carbs, is a lower-carb option packed with healthy fats, making it ideal for those on low-carb or ketogenic diets who want a creamy, satisfying dip.

Product

Carbs

14 g

Fiber

6 g

Sugars

0 g

Product

Carbs

9 g

Fiber

7 g

Sugars

1 g

Nutrition per: 100 g

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More protein in hummus

Hummus contains significantly more protein than guacamole, making it an excellent choice for those looking to increase their protein intake from plant-based sources. It's particularly beneficial for vegetarians, vegans, and those following Mediterranean diets.

Guacamole, while lower in protein, is rich in healthy fats and other nutrients. It's an excellent choice for those following ketogenic or low-carb diets, or for anyone looking to incorporate more heart-healthy monounsaturated fats into their meals.

Product

Protein

8 g

Product

Protein

2 g

Nutrition per: 100 g

Less fat in hummus

Hummus, while containing some fat from olive oil and tahini, is lower in fat compared to guacamole. It's an excellent choice for those looking to balance their fat intake while enjoying a nutrient-dense spread. It's particularly suitable for individuals following a Mediterranean diet or those looking to increase their plant-based protein intake.

Guacamole, while higher in fat, primarily contains heart-healthy monounsaturated fats from avocados. It's an excellent option for those following a ketogenic or low-carb, high-fat diet. The higher fat content makes guacamole more satiating, which can be beneficial for appetite control and weight management.

Product

Total Fat

10 g

Product

Total Fat

15 g

Nutrition per: 100 g

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