Hummus is a creamy dip made primarily from chickpeas, offering folate, iron, calcium, protein, and fiber. Its versatility and mild flavor make it a popular snack or side dish. It's a nutritious, plant-based option to include throughout pregnancy.
Why it's good in pregnancy
Folate in hummus supports healthy neural tube development, particularly important in early pregnancy. Its iron and calcium content help meet the increased demands for blood volume and bone development, while protein contributes to your baby's tissue growth. Fiber further supports healthy digestion, which can ease pregnancy-related constipation.
Key nutrients
FolateSupports healthy neural tube development, especially important in early pregnancy.
IronHelps meet the increased demand for red blood cells during pregnancy.
CalciumSupports your baby's developing bones and teeth.
ProteinProvides building blocks for your baby's growing tissues.
FiberSupports healthy digestion and helps ease constipation.
Serving ideas
Paired with sliced vegetables
Spread on whole-grain toast
Used as a sandwich spread
Served with pita for dipping
Added as a topping to a grain bowl
Mixed into a wrap
Safety
Store hummus in the refrigerator and use it within the recommended timeframe after opening, whether store-bought or homemade. Check that store-bought containers are sealed and within their use-by date before purchasing. If making hummus at home, refrigerate promptly and avoid leaving it out at room temperature for extended periods. Discard hummus that smells off or shows any signs of mold.
Common questions
Is hummus safe to eat during pregnancy?Yes, hummus is generally a safe and nutritious choice, as long as it's stored properly and consumed before its use-by date.
Can hummus help meet folate needs during pregnancy?Yes, since it's made from chickpeas, hummus provides a useful plant-based folate source.
How long does hummus last in the fridge?Store-bought hummus typically lasts about a week after opening, while homemade versions are best used within a few days; always check for any off smell or appearance.
Did you know?
Hummus is traditionally made from chickpeas, tahini, olive oil, lemon juice, and garlic.
Chickpeas, the base of hummus, are one of the better plant sources of folate and iron.
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