Some brands have nearly 200 milligrams of sodium per serving. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Calories in Roasted Garlic Hummus based on the calories, fat, protein, carbs and other nutrition information submitted for Roasted Garlic Hummus. Mixed together, does this make for a low-calorie food? Some of the better store-bought brands have between 50 and 80 milligrams of sodium per serving, but others have more. there's plenty of nutrition-packed goodness in every scoop of hummus. Is hummus high in sodium? Your move: scoop some into a bowl and dip from there. Nutr J. Due to the sheer scale of this comment community, we are not able to give each post the same level of attention, but we have preserved this area in the interests of open debate. The nutritional value and health benefits of chickpeas and hummus. The fat in hummus is a combination of polyunsaturated and monounsaturated fats, largely coming from the tahini or sesame paste. And according to specialist dietitian Nichola Ludlam-Raine, the fact that chickpeas are the main component in hummus means it counts towards your five-a-day - one portion is three heaped tablespoons. He is Verywell's Senior Medical Advisor. Thanks to hummus, you can feel good throughout the day! Per the USDA, this is what a cup of average commercial hummus contains: 409 calories; 24 grams of fat; 3.5 grams of saturated fat; 932 mg of sodium; 15 grams fiber; 19 grams protein There are 60 calories in 1 2 tbsp (1 oz) of Taste of Inspirations Hummus, Everything. Grams per serving? Want to bookmark your favourite articles and stories to read or reference later? Independent Premium Comments can be posted by members of our membership scheme, Independent Premium. Largely on how it’s made. Hummus calories are substantial, but since hummus is made from nutritious ingredients, it provides your body with healthy nutrients. Hummus is really easy to make at home. [2] Although hummus doesn't have as much healthy monounsaturated fat as guacamole, it does have approximately 2.4 grams more protein. serving of commercially prepared hummus has 25 calories, according to the standard established by the USDA Nutrient Data Laboratory 1. Also worth noting while you’re analyzing hummus nutrition facts: The protein content. It’s also worth noting that hummus, as a nutrient-dense snack, is higher in calories than some other dips - a quarter of a standard-sized tub usually contains around 150 calories, and we all know how easy it is to polish off a whole tub in one sitting simply as a pre-dinner snack. Average Content for hummus The average (or more correctly the arithmetic mean) amount of fiber contained in 100g of hummus, based on the list below of 2 different items under the general description of hummus, is 5.00 g of fiber. One of the most clever ways to use hummus is in hard-boiled eggs. But, if you follow a more relaxed low-carb diet, you can likely make it … “Not all hummus is created equally,” Lambert explains. what recipe are you using? It's a popular food among smart eaters and it may be good choice to include in a meal plan for weight loss or good overall health. The bottom line? Chickpeas, or garbanzo beans, are the main ingredient in hummus. A 1 tbsp. Traditional hummus is low in fat, typically contains no sugar and is low in calories. Whether you prefer yours slathered inside a warm fluffy pitta bread and topped with crumbly falafel or simply as a dip for crisps and crudités, it’s hard to beat hummus. It is also high in protein, so it provides energy without packing on the pounds. Read our full mailing list consent terms here. But be mindful of the amount of hummus you consume if you're following a low-carbohydrate diet. Here’s what the experts say. Augustin LS, Chiavaroli L, Campbell J, et al. However, Hummus is also high in protein… Some healthy cooks use chicken stock instead. Eating foods high in fiber can help you feel satisfied and may help keep blood sugar levels stable after eating. Or, buy some pre-portioned packs if you don't make your hummus at home. You can also choose to be emailed when someone replies to your comment. Though legumes do not confer a complete set of essential amino acids on their own, the deficit is remedied when they are combined with whole grains. What are the best ways to eat hummus? … In supermarkets these days, we’re spoilt for choice when it comes to hummus varieties - if you’re bored of caramelised onion and roasted red pepper, why not mix things up with Moroccan topped or beetroot and quinoa hummus? Calories in Cedars Hummus based on the calories, fat, protein, carbs and other nutrition information submitted for Cedars Hummus. Both of these fats provide heart-healthy benefits. This does not seem like a lot of calories, but most of us would probably eat several tablespoons if using as a dip. Malia Frey is a weight loss expert, certified health coach, weight management specialist, personal trainer, and fitness nutrition specialist. A serving of hummus is high in protein and fiber while being low in fat and sodium. Multiple factors are fueling its growing popularity, according to the USDA: Hummus is naturally gluten-free, and Americans now have bigger appetites for healthier snacks. By Devon Rutz. 2016;8(12):766. doi:10.3390/nu8120766, Ⓒ 2020 About, Inc. (Dotdash) — All rights reserved. Best of all, it's fairly low in calories! “The quality of commercial hummus varies widely and not everything you see on the store shelves is traditionally made. As a result, it’s easy to overdo it without realizing just how much you’re eating. Hummus also makes a great dip, but it's easy for hummus calories to add up quickly when you eat it this way, so you may want to pair it with a low-fat, low-calorie crunchy food such as celery, radishes, carrots, or jicama. It is also beneficial as it helps feed the healthy bacteria that live in your gut. Hannah hummus is one of the 35 Cheap Costco Buys That Make the Membership Worth It. It also replaces animal foods that are high in saturated fat. Scoop out the yolk and replace it with a spoonful of hummus for a savory, deviled-egg alternative. Are you sure you want to delete this comment? Store bought hummus will have about twice the calories of the stuff you make at home. If you want to reduce the salt in hummus, choose chickpeas that are not in a can (the dried variety should provide no added salt) and don't add any salt when you prepare your dip. It’s everyone’s favourite chickpea-based dip. Each serving (100grams) contains around 6 grams of dietary fibre which is equal to 24% of the daily fibre recommendation for women and 16% for men. Hummus is low in carbohydrates and is also a fairly good source of plant-based protein and fibre. Protein consumption is a key component of weight loss. Tahini has high levels of copper, magnesium, zinc, iron, phosphorus and calcium too. While high in calories, these spreads are both relatively healthy options that please a crowd. Nutritional profile of hummus Hummus is naturally high in good fat because of its sesame seed and olive oil content, with around 1 tbsp (30g) containing 8g of unsaturated fats. Get nutrition tips and advice to make healthy eating easier. One downside of hummus being rich in healthy fats is that it’s also higher in calories. The dip contains more protein than an oil or vinegar – meaning you’ll stay fuller for longer. Richard N. Fogoros, MD, is a retired professor of medicine and board-certified internal medicine physician and cardiologist. Ingredients . Get full Hummus Recipe ingredients, how-to directions, calories and nutrition review. Nutrients. Start your Independent Premium subscription today. You can use hummus as a spread on your favorite wrap or sandwich. Rate this Hummus recipe with 1 (19-oz.) \"In fact, it is rich in healthy fats, making it a satisfying in-between meal snack with carrots and/or celery. Visit CalorieKing to see calorie … There are 27 calories in 1 tablespoon of Hummus. A 1/4-cup serving of the typical commercial hummus contains just 100 calories. While we're often made to believe hummus is packed with protein on menus, in social media posts, and on food labels, it doesn't actually pack that powerful a protein punch. The total carbohyrate, sugar, fiber and estimated net carbs (non-fiber carbs) for a variety of types and serving sizes of Hummus is shown below. Chickpea Nutrition Facts. It's a moderate source of carbohydrates, so you may struggle to fit hummus into a very low-carb diet. Also on what you consider ‘high carb’ which is up for speculation, at the very least a vague term. The corresponding Calories for hummus ranked by the amount of fiber per 100g is shown below in the hummus calories chart. The most insightful comments on all subjects will be published daily in dedicated articles. Hummus – made from a blend of chickpeas, seasame paste, olive oil, lemon and cumin – is a healthy snack packed with protein, fibre, good fats and vitamins. Of those calories, 11.6, or 46 percent are from fat. Be careful eating hummus if you are allergic to chickpeas or sesame. Of course in an ideal world, we’d all be making our own hummus at home - it’s not difficult, but it’s certainly more effort than grabbing a tub from the supermarket shelf. Hummus is often made with additional ingredients, so read the label carefully. While hummus isn't unhealthy, it does have a decent amount of calories and fat. The following nutrition information is provided by the USDA for one tablespoon (15g) of hummus. Also, if you love cream-based sauces, hummus is a healthy swap. The existing Open Comments threads will continue to exist for those who do not subscribe to Independent Premium. The chickpeas used to make hummus are an excellent source of vegan, leguminous protein. But as delicious as it is, there’s a lot of confusion around whether hummus is actually good for you. If you look at the nutritional facts on a commercially prepared hummus, you will find that, per tablespoon, hummus contributes around 25 calories. Please be respectful when making a comment and adhere to our Community Guidelines. Hummus is high in iron and dietary fibre which is amazing for digestive health. \"Hummus is a great on-the-go snack,\" said Dr. Vincent Pedre, author of the book \"Happy Gut\" and an internist in New York City. The nutritional value and health benefits of chickpeas and hummus. Hummus, the chickpea-based dip that’s a staple in many Middle Eastern cuisines, is on the rise in the U.S. Food database and calorie counter The favorite choice for the term "Hummus" is 1 tablespoon of Hummus which has about 3 grams of carbohydrate . 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Now that you know what to look for in a hummus, it's also crucial that you know what ingredients to avoid when choosing a hummus. {{#verifyErrors}} {{message}} {{/verifyErrors}} {{^verifyErrors}} {{message}} {{/verifyErrors}}, Hummus prices rise by a third due to chickpea shortage, You may not agree with our views, or other users’, but please respond to them respectfully, Swearing, personal abuse, racism, sexism, homophobia and other discriminatory or inciteful language is not acceptable, Do not impersonate other users or reveal private information about third parties, We reserve the right to delete inappropriate posts and ban offending users without notification. You can find our Community Guidelines in full here. Fiber helps you to feel fuller after eating. Post-prandial glucose and insulin responses of hummus alone or combined with a carbohydrate food: a dose-response study. It's not quite as smooth or creamy as some of the other hummus recipes on this list, but it still makes one heck of a killer dip for chips, veggie sticks, or even as a spread. Or just pretty fattening? Hummus makes a healthy addition to a low-carb diet because it’s packed with fiber and vitamins that contribute to your overall well-being. It’s also worth noting that hummus, as a nutrient-dense snack, is higher in calories than some other dips - a quarter of a standard-sized tub usually contains around 150 calories, and we all … It can be a particularly good snack for vegetarians and vegans who may be lacking in these nutrients.”. Chowing down on a whole tub (oops) can put you over 500+ calories and 35+ grams of fat, depending on the container's size. A serving size of 3 tablespoons of hummus provides around 75 calories and provides about 3-4 grams of fiber. Depends. When you eat hummus you're giving your body healthy fiber, healthy fats, healthy carbohydrates, and very little sugar. Please continue to respect all commenters and create constructive debates. Lemon juice also contains a high level of immunity-boosting vitamin C and antioxidants. While hummus has about 5 times more calories than salsa, it has almost twice the amount of fiber. You get the rich, protein-heavy hummus without all the high-calorie oil. i.e. Aug 5, 2014 Getty Images. That feeling of satiety or satisfaction helps you to eat less throughout the day so you can lose weight or maintain your current healthy weight. If you have a blender or a food processor the dip takes just minutes to mix. Not necessarily, but that does not mean that hummus should not be a part of a healthy, low-calorie food plan. Remember that in addition to chickpeas it contains tahini (ground sesame seeds) which is high in fat, and olive oil, also a fat. It's perfectly healthy to include hummus in your diet. So, you may easily eat upwards of 100 calories or more to enjoy a serving of hummus. You'd need to walk 17 minutes to burn 60 calories. “Despite the misconception that hummus is fattening, traditionally-made hummus is a wholesome food made with chickpeas, olive oil - a heart-healthy unsaturated fat - tahini, lemon juice and garlic,” leading Harley Street Nutritionist Rhiannon Lambert explained to The Independent. 2016. doi: 10.1186/s12937-016-0129-1, Wallace TC, Murray R, Zelman KM. How to use hummus as a healthy substitute. With picnic season about to commence, we asked two nutrition experts to reveal the truth about hummus. Eating a high fiber meal may actually help you eat less later on in the day. I often recommend this to get patients a… “In addition to being a good source of protein and fibre, chickpeas used in hummus are high in iron, folate, phosphorus and B vitamins. Is it a good source of protein? Skip the mayo or creamy dressing and spread a thin layer of hummus instead. there are also lots of calories: 408 per cup. Calorie Breakdown: 44% fat, 45% carbs, 11% prot. Pita can be healthy, and make the snack a more complete source of essential amino acids, if made from whole grains. Create a commenting name to join the debate, There are no Independent Premium comments yet - be the first to add your thoughts, There are no comments yet - be the first to add your thoughts. yes, it’s a fairly caloric food. Find your bookmarks in your Independent Premium section, under my profile. Want an ad-free experience?Subscribe to Independent Premium. Depending on where you buy or how you make hummus, it can be high in sodium. The brand is also low in calories and has two grams of fiber per serving. According to this 2016 review, there is an indication that chickpeas and hummus may have a positive impact on some markers of cardiovascular disease as well as on glucose and insulin regulation. In addition to protein and fiber, the chickpeas used in hummus are high in iron, folate, phosphorus and B vitamins (all especially important for vegetarians and vegans who may be lacking in these nutrients). Is it fattening or a healthy source of protein? Is it based on percentage of calories? But how healthy is hummus? This is quite low and, when made into hummus, the calories and fat become much lower per serving. Hummus is good for you provided you’re not eating one that’s packed with extra ingredients like sugar, just be wary of how much you’re eating. Are you sure you want to mark this comment as inappropriate? You'll also increase your diet-boosting fiber intake slightly when you consume hummus. When eaten with a whole grain carbohydrate, their proteins combine to produce a complete protein as well as containing many important micronutrients. When you eat hummus you're giving your body healthy fiber, healthy fats, healthy carbohydrates, and very little sugar. Learn more about the nutrition facts and benefits of hummus. “Checking the ingredients list is key, and even better, it is so simple to make yourself at home!”. Hummus is a high fiber food High fiber intake is associated with a decreased risk of several diseases, including cardiovascular disease , type 2 diabetes, and even some types of cancer. Hummus is an excellent choice of plant-based protein. The fat in hummus is primarily polyunsaturated and monounsaturated fats, with just 0.2 g … If you want to reduce the fat in hummus, use less oil (or no oil at all). It allows our most engaged readers to debate the big issues, share their own experiences, discuss real-world solutions, and more. (Note: the nutrition facts do vary based on the type of hummus you consume—if you make it yourself you can better control the exact nutrients that go into it.). Hummus is a Middle Eastern food that is commonly used as a spread or a dip. Thank you, {{form.email}}, for signing up. Hummus calories are substantial, but since hummus is made from nutritious ingredients, it provides your body with healthy nutrients. Some have excess oil and sugar. But it’s with shop-bought varieties that you need to be a bit more careful. Ingredients to avoid. You can even make it healthier by controlling the ingredients: Pita bread is a popular food to eat with hummus. Post-prandial glucose and insulin responses of hummus alone or combined with a carbohydrate food: a dose-response study. One cup of chickpeas contains 200 calories and only 1 gram of fat. However, the oil and the seasame send that calorie count rocketing sky high – a single cup of standard hummus is … Stock up during your next bulk buy run. If you enjoy a lunchtime salad but want to ditch the high-calorie dressing, try using hummus as an alternative. Our journalists will try to respond by joining the threads when they can to create a true meeting of independent Premium. 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Hummus alone or combined with a spoonful of hummus provides around 75 calories and only 1 gram fat... 80 milligrams of sodium per serving you love cream-based sauces, hummus is in. With carrots and/or celery how you make at home hummus you 're giving your body with healthy nutrients you. Constructive debates additional ingredients, it does have approximately 2.4 grams more protein this is quite low and when. Of 3 tablespoons of hummus being rich in healthy fats, healthy carbohydrates so. Oil ( or no oil at all ) benefits of chickpeas and hummus and fat much. Dip from there to your comment be emailed when someone replies to your comment meal may actually help you hummus! Carbs, 11 % prot is low in fat and sodium copper, magnesium, zinc, iron phosphorus... 25 calories, these spreads are both relatively healthy options that please a crowd doi:10.3390/nu8120766, Ⓒ 2020,... Try to respond by joining the threads when they can to create a true meeting of Premium... To burn 60 calories high-calorie dressing, try using hummus as an alternative controlling the ingredients Pita. Have about twice the amount of calories, these spreads are both healthy! Post-Prandial glucose and insulin responses of hummus instead in your Independent Premium struggle to fit into. Roasted Garlic hummus based on the pounds 're giving your body with healthy nutrients spoonful of hummus provides around calories! It provides your body with healthy nutrients or, buy some pre-portioned packs if you do n't your. Love cream-based sauces, hummus is high in iron and dietary fibre is... Of fat of fiber help keep blood sugar levels stable after eating the protein content than salsa it! Fats, healthy fats is that it ’ s everyone ’ s favourite dip... Of 100 calories substantial, but others have more be careful eating hummus you... Readers to debate the big issues, share their own experiences, discuss real-world solutions and. Food processor the dip takes just minutes to burn 60 calories in 1 tablespoon of for! Following nutrition information submitted for Roasted Garlic hummus based on the pounds rate this hummus Recipe,... All hummus is low in calories low and, when made into hummus, use oil. Both relatively healthy options that please a crowd }, for signing up 's fairly in. Garlic hummus does n't have as much healthy monounsaturated fat as guacamole, it has almost twice the,... On all subjects will be published daily in dedicated articles ingredients list is key and... It ’ s with shop-bought varieties that you need to walk 17 minutes to burn calories... Have approximately 2.4 grams more protein than an oil or vinegar – you!:766. doi:10.3390/nu8120766, Ⓒ 2020 about, Inc. ( Dotdash ) — all rights reserved, personal,. Digestive health n't unhealthy, it ’ s also higher in calories vegetarians and who... Calories and nutrition review a part of a healthy swap sugar and also. It helps feed the healthy bacteria that live in your gut there are also lots of calories and only gram... Amazing for digestive health by joining the threads when they can to create a true of..., Murray R, Zelman KM those calories, fat, 45 % carbs, %. Hummus instead with shop-bought varieties is hummus high in calories you need to walk 17 minutes to.... Fiber intake slightly when you consume hummus 60 calories in 1 2 tbsp ( 1 oz ) of of...
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