When can babies eat Hummus?
From 6 months
Start with: Completely smooth, spreadable paste.
Hummus is a traditional Middle Eastern dip made from cooked, mashed chickpeas blended with tahini, lemon juice, and olive oil. It is a dense source of plant-based protein, iron, and healthy monounsaturated fats. For babies, it is a perfect high-calorie snack that supports brain development and provides a safe texture for practicing self-feeding.
How to serve Hummus, by age
- 6mo
From 6 months: Completely smooth, spreadable paste.
Introduce hummus by spreading a thin layer on a soft piece of toast or offering a small amount on a pre-loaded spoon. At 6 months, ensure the hummus is completely smooth and contains no whole chickpeas. Choose a version with very low sodium and no added honey or strong spices.
- 9mo
From 9 months: Thick, slightly textured dip.
Serve hummus as a dip for soft-cooked vegetable sticks like steamed carrots or cucumber spears. This encourages the 'pincer grasp' and self-feeding. You can now introduce hummus with slightly more texture or small amounts of minced garlic for flavor exploration.
- 12mo
From 12 months: Creamy paste, can be chunkier.
Toddlers can enjoy hummus in wraps, sandwiches, or as a base for a 'snack plate' with crackers and fruit slices. Hummus is an excellent calorie-booster for active toddlers who may be going through a picky eating phase with whole beans.
Choking risk & safe preparation
Low choking risk
While the paste itself is safe, ensure no whole chickpeas are left in the mix for infants. If serving with crackers or vegetables, ensure those components are age-appropriate to prevent choking.
Allergen information
This is one of the common childhood allergens. Introduce it on its own and watch for a reaction before mixing it with new foods.
Contains or relates to these allergens:
- Sesame
Nutrition & benefits
Hummus is rich in Folate and Iron, which are crucial for oxygen transport and neurological development. The combination of chickpeas and tahini provides a 'complete' plant protein profile, containing all nine essential amino acids. The fiber content supports a healthy gut and helps prevent constipation.
- Brain Food
- Digestion-friendly
- Muscle Growth
Per 100 g
- Energy
- 177kcal
- Protein
- 4.9g
- Fat
- 8.6g
- Fiber
- 4g
- Iron
- 1.6mg
- Vitamin C
- 7.9mg
See all nutrients (25)
Macronutrients
- Energy
- 177 kcal
- Protein
- 4.9 g
- Carbohydrates
- 20.1 g
- Fat
- 8.6 g
Key Minerals
- Iron
- 1.6 mg
- Calcium
- 49 mg
- Zinc
- 1.1 mg
- Sodium
- 242 mg
- Potassium
- 173 mg
- Magnesium
- 29 mg
- Phosphorus
- 110 mg
- Selenium
- 2.4 mcg
- Copper
- 0.2 mg
- Manganese
- 0.6 mg
Vitamins
- Vitamin A
- 0 mcg
- Vitamin C
- 7.9 mg
- Vitamin D
- 0 mcg
- Vitamin B6
- 0.4 mg
- Vitamin B12
- 0 mcg
- Vitamin E
- 0.8 mg
- Vitamin K
- 3 mcg
- Folate
- 59 mcg
- Thiamin (B1)
- < 0.1 mg
- Choline
- 27.8 mg
Other
- Fiber
- 4 g
Source: USDA FoodData Central
Pairs well with
Recipes with Hummus
Frequently asked
Is tahini safe for my baby?
Tahini is made from sesame seeds, which is a common allergen. It is safe to introduce starting at 6 months, but it should be done in small amounts and monitored closely for any reaction, just like peanuts or eggs.
Can I use store-bought hummus?
Yes, but check the label carefully. Many store brands contain very high sodium (salt) levels and preservatives. Look for 'Organic' or 'Low Sodium' options, or better yet, make it at home in 5 minutes using canned, rinsed, no-salt-added chickpeas.
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