Raising Is hummus healthy for kids 4–8?
Is hummus healthy? Two tablespoons of Sabra Classic Hummus have 70 calories, 0 g added sugars, 2 g of protein, 1 g of fiber and 130 mg of sodium, per its label in USDA FoodData Central. The ingredients are chickpeas, water, tahini, soybean oil, garlic, salt, citric acid and potassium sorbate. Tahini is ground sesame, one of the FDA's nine major allergens.
Hummus: snack check
- No added sugar
Label: 0 g added sugars (Sabra Classic) - Not highly processed
No NOVA group 4 marker; potassium sorbate is a preservative - Low protein and fiber
2 g protein, 1 g fiber per 2 tbsp (Sabra label) - Not on choking lists
Not on AAP or CDC choking lists
Each check is a yes-or-no fact with its source: a green check means the flag does not apply, an amber mark means it does. The count is not a health score. Our sources and how we check them.
| Serving | 2 tbsp (28 g), Sabra Classic Hummus |
|---|---|
| Calories | 70 |
| Added sugars | 0 |
| Protein | 2 |
| Fiber | 1 |
| Sodium | 130 |
Numbers: USDA FoodData Central, FDC 2596142 (Sabra Classic Hummus label, 2023). Checked October 2026.
What's in it
Sabra Classic Hummus, 2 tbsp (28 g): 70 calories, 0 g added sugars, 2 g protein, 1 g fiber, 130 mg sodium (FDC 2596142). USDA's generic "hummus, commercial" entry (FDC 174289) is similar: 36 calories, 1.2 g protein and 0.8 g fiber per tablespoon. A 2-tablespoon serving does not reach the FDA's 5 g protein or 2.8 g fiber "good source" levels.
For kids 4–8
Hummus is not on the AAP or CDC choking lists, so the dip itself is not a choking-list item to watch for. Watch what goes into it: the AAP lists raw carrot sticks and the CDC lists pretzels as choking risks. Hummus contains sesame; the FDA counts sesame among the nine major food allergens, so check before serving it to a friend.
Swaps and pairings
Pair hummus with soft whole-wheat pita, steamed carrot or zucchini strips, or cucumber cut into thin slices. Spreading it inside a sandwich or wrap adds flavor without the dipping mess. A larger scoop (4 tbsp) doubles the protein and fiber.
Store-bought vs homemade
Homemade hummus is chickpeas, tahini, lemon, garlic, oil and salt, and you set the salt. USDA's home-prepared entry (FDC 172454) lists 36 mg sodium per tablespoon versus 64 mg for its commercial entry (FDC 174289). Flavored store versions differ; check the label.
FAQ
Is hummus high in protein?
Not per standard serving: 2 tbsp of Sabra Classic has 2 g of protein, below the FDA's 5 g "good source" level (10% of the 50 g Daily Value). It adds protein alongside other foods.
Does hummus have sesame?
Yes. Traditional hummus contains tahini, which is ground sesame. Sesame is one of the FDA's nine major food allergens.
Is hummus healthy for toddlers?
Hummus is not on the AAP or CDC choking lists. It contains sesame, a major allergen, and store-bought tubs carry 130 mg sodium per 2 tbsp (Sabra Classic).
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Facts for parents, not medical or nutrition advice. Ask your pediatrician about allergies or your child's needs.
More snack checks
Pretzels
Are pretzels healthy? Hard pretzels have 0 g added sugar but 370 mg sodium and 1 g fiber per serving, and the CDC lists them as a choking risk. Sources inside.
Veggie straws
Are veggie straws healthy? Cheddar Veggie Straws list potato starch and potato flour first, with 1 g protein and 0 g fiber per ounce. Numbers and sources.
Rice cakes
Are rice cakes healthy? Plain rice cakes are brown rice and salt, 35 calories each, with under 1 g of protein and fiber. Toppings and choking facts inside.
Healthy Snacks for Kids: Easy Ideas for Ages 4–8, Plus Safety
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