Hummus vs. Tahini: Which Is Healthier for You?

When you order falafel, which do you prefer in your pita — hummus or tahini? Nutritionists Nava Rosenfeld and Shlomit Dilion explored whether hummus is healthier than tahini, and what benefits each brings to the table.

“Hummus and tahini go together, but each also stands strong on its own,” they note. “Both are Mediterranean diet staples — widely recognized by health organizations in Israel and around the world for their nutritional benefits.”

The Case for Hummus
Hummus is a staple in the Israeli kitchen and stands out for its high levels of plant-based protein, fiber, vitamins, and minerals. It contains one of the highest protein counts among legumes and also includes methionine — an essential amino acid, albeit in small quantities. Interestingly, grains like whole wheat pita contain more methionine but less lysine, which chickpeas are rich in. That’s why pairing hummus with a whole wheat pita boosts the meal’s overall nutritional value.

The Case for Tahini
Raw tahini is made from sesame seeds, which are naturally high in fat — sometimes more than 50%. However, the fats in tahini are largely unsaturated, including heart-healthy fats similar to those in olive oil and avocado. Tahini also offers protein, vitamins, minerals, and antioxidants.

Unsurprisingly, the whole-seed version of tahini contains significantly more fiber and up to four times the amount of calcium — making it especially beneficial for those who consume little dairy.

Both hummus and tahini are excellent additions to a balanced diet, but they serve different nutritional purposes. Hummus provides a good mix of protein, fiber, and healthy fats, while tahini is a great source of high-quality unsaturated fats and essential micronutrients. Ideally, enjoy both in moderation, perhaps together in your next pita.