Hummus vs. Ranch

Many people like their vegetables in some type of dip such as hummus or ranch dressing. Hummus and ranch have very different tastes and nutritional values.

In general, the calorie, fat and sodium content of ranch are much higher than hummus. Hummus contains approximately 52 calories, while ranch contains 280 calories. There are 28 grams of fat in ranch and 3 grams of fat in hummus. Along with more fat, ranch also contains about 400 grams more sodium than hummus.

Hummus is made out of chickpeas, which offer a good source of protein for our bodies. Hummus also provides a good source of fiber, folate and iron. Fiber helps maintain a healthy digestive system and iron is important for the delivery of oxygen throughout the body. The chickpeas in hummus are also a good source of phosphorus and B vitamins. The lemon juice contains a high level of vitamin C and antioxidants, which help with our immune system. Finally, the tahini has high levels of copper, magnesium, zinc, phosphorus and calcium. There is less protein and fiber in ranch, but ranch does contain about 5% of the vitamin B2 needed each day which helps with red blood cell growth. Lastly, ranch contains about 4% of the daily recommended intake for calcium which helps with strengthening bones and storing energy.

The Verdict: Hummus is the winner! Hummus is the better option due to less calories, fat and sodium, and more of the nutrients our bodies need! You can easily make it from scratch, making it a whole food. See the recipe below.


Recipe for Hummus

1 (15-ounce) can chickpeas

1/4 cup fresh lemon juice (1 large lemon)

1/4 cup well-stirred tahini

1 small garlic clove, minced

2 tablespoons extra-virgin olive oil

1/2 teaspoon ground cumin

Salt to taste

2 to 3 tablespoons water, as needed

Dash ground paprika, for serving


Place drained chickpeas, tahini, cumin, salt, lemon juice and garlic cloves in a food processor or blender and start pulsing. While food processor is running, drizzle in olive oil. Check consistency and add more olive oil as needed.

If consistency is still too thick add a few tablespoons of water and pulse again.

Sprinkle top with paprika and serve. Can be stored in air tight container for 1-2 weeks.

Megan Farr, Weight of the Fox Valley Intern