Nutrition Facts of Hummus: Calories, Carbs, Benefits

The Nutrition Facts of Hummus: Calories, Carbs, and More

Hummus has become a popular snack and sandwich spread due to its creamy texture and versatility. But is it a healthy choice? The answer largely depends on portion sizes. Two tablespoons of hummus packs nutritional benefits as well as calories and carbs to be aware of.

Calories in Hummus

The main nutrition facts for 2 tablespoons (about 28 grams) of hummus are:

• Calories: 60
• Total Fat: 3g
• Saturated Fat: 0g
• Trans Fat: 0g
• Cholesterol: 0mg
• Sodium: 115mg
• Total Carbohydrate: 7g
• Dietary Fiber: 2g
• Sugars: less than 1g
• Protein: 2g

So in a 2 tablespoon serving, hummus contains 60 calories, 7 grams of carbohydrate, and 3 grams of fat. It provides 2 grams of filling fiber and 2 grams of satiating protein as well.

Nutrition Benefits

Despite its calorie, carb, and fat content, hummus also packs some powerful nutritional benefits. These include:

Protein

The protein in hummus comes from its main ingredient, chickpeas. Protein helps maintain lean muscle mass and keeps you feeling fuller longer.

Fiber

Chickpeas provide a hefty dose of fiber that supports digestive and heart health. Fiber slows digestion to help regulate blood sugar as well.

Iron

Hummus provides a plant-based source of iron from chickpeas. Iron carries oxygen throughout the body and aids energy levels.

Magnesium

Chickpeas also supply magnesium, a key nutrient for bone health, muscle and nerve function, blood pressure, and blood sugar control.

Heart Healthy Fats

While hummus contains fat, it comes mostly from olive oil and tahini which provide healthier unsaturated fats. These support heart health in moderation.

Phytochemicals

Natural compounds in chickpeas and olive oil called phytochemicals act as antioxidants which help fight disease and inflammation.

Carbohydrates

The 7 grams of carbohydrate in a 2 tablespoon serving of hummus come primarily from the chickpeas. This averages to about 4 grams of net carbs when you subtract 2 grams of fiber.

The glycemic index (GI) of hummus ranges between 6 and 10, making it a low glycemic food. This means it shouldnt cause significant spikes in blood sugar. The fat, fiber, and protein further help moderate the carb impact.

Calories

While hummus is high in nutrients, its 60 calories per 2 tablespoon serving can add up quickly. For comparison:

• 1/4 cup hummus has about 140 calories
• 1/2 cup hummus has about 280 calories
• 1 cup hummus has about 560 calories

Practice portion control to keep calories in check. Pre-portion hummus into 2 tablespoon servings to prevent overeating directly from a large container.

Tips for Enjoying Hummus

Here are some tips for savoring hummus in a healthy way:

Pair with Vegetables

Dip raw, roasted or grilled veggies like carrots, cucumbers, bell peppers, cauliflower, broccoli and zucchini in hummus. Veggies provide added nutrition and volume.

Combine with Lean Protein

Spread hummus on turkey or tuna sandwiches, beef or turkey burgers, or chicken wraps for more filling protein.

Use on Toast

Top whole grain toast with hummus, smashed avocado, sauted veggies or a fried egg for a balanced, protein-packed snack or light meal.

Blend into Salad Dressings

Puree hummus with olive oil, lemon juice and herbs like dill or parsley to make a tangy salad dressing.

Satisfy Sweet and Savory Cravings

For a sweet twist, dip fresh fruit slices like apples, pears, bananas or strawberries into hummus.

Boost Flavor and Nutrition

Spice up store-bought hummus by mixing in roasted red peppers, sun-dried tomatoes, roasted garlic or harissa sauce.

Upgrade Your Sandwiches

Jazz up boring sandwiches by spreading hummus on wraps, whole grain bread, bagels or pitas for added flavor and nutrition.

Make Wholesome Homemade Hummus

Creating your own hummus allows control over ingredients for a healthier version. Its simple in a food processor.

Measure Portions

To control calories, portions hummus into 2 tablespoon servings. Pre-portioning makes it easy to grab a handy snack to take on-the-go.

Ways to Cut Calories in Hummus

If watching your calorie intake, try these easy tips to lighten up hummus:

Choose Low-Fat Versions

Low-fat hummus versions save about 5-10 calories per serving by using less oil and tahini. Yet they still pack plenty of nutrition.

Use Greek Yogurt

Substitute about half the tahini with non-fat Greek yogurt to trim some fat and calories while adding protein.

Cut Back on Oil

When making your own hummus, start with just 1-2 tablespoons of olive oil and add more slowly to taste. Too much oil quickly ups the calorie count.

Lighten with Veggies

Blend extra-healthy diced veggies like zucchini, spinach, carrots, artichokes or roasted red peppers into hummus for more volume and nutrients.

Amp Up Herbs and Spices

Pump up flavor with garlic, paprika, cumin, dill and other bold spices so less oil is needed.

Use Bean Alternatives

Try black beans, edamame or lentils which are just as high in protein and fiber but slightly lower in calories than chickpeas.

Skip the Pita Chips

Pita chips, while tempting for dipping, pack 140+ calories per serving. Stick to raw veggies instead of chips to save calories.

Is Hummus Healthy Overall?

Hummus can be part of a healthy eating pattern when enjoyed in moderation. Its benefits include:

Nutrient Dense

Hummus provides protein, fiber, unsaturated fats, and a range of vitamins and minerals in each serving.

Plant-Based

It offers a versatile, vegetarian/vegan-friendly way to replace less healthy dips and spreads.

Anti-Inflammatory

Compounds like omega-3s and antioxidants in hummus fight inflammation to support overall health.

Satisfying

Protein, fiber, and plant-based fats keep hunger at bay and give hummus staying power.

Blood Sugar Friendly

The fiber, fat, and protein balance carbs to minimize spikes and crashes in energy levels.

Promotes Gut Health

Prebiotic fiber feeds healthy gut bacteria to support digestive health and immunity.

Potential Drawbacks of Hummus

Be mindful of a few potential hummus drawbacks including:

High in Calories and Carbs

Portion sizes must be monitored as calories and carbs pile up quickly, especially with pita chips or big veggie slices.

Contains Chickpeas

People with chickpea allergies or sensitivities should avoid hummus.

Added Sugar

Some store-bought hummus contains added sugars, corn syrup, and other unnecessary additives.

Sodium Content

Depending on added flavors and preservatives, sodium can range widely in packaged hummus from 70-300mg+ per serving.

Gives Gas and Bloating

Bean-based hummus may cause gassiness or digestive discomfort, especially in large amounts.

Allergens

Hummus contains potential allergens like sesame from tahini for those with sensitivities.

Healthy Hummus Alternatives

For more variety, try swapping hummus for these equally nutritious alternatives:

Baba Ghanoush

This Middle Eastern dip gets creaminess from eggplant instead of beans along with olive oil, lemon, garlic and tahini.

White Bean Dip

Pureed cannellini or great northern beans seasoned with lemon and olive oil make an easy, low-fat spread.

Edamame Dip

Blending shelled edamame, olive oil, spices and citrus mimics the texture of hummus with a fresh twist.

Beet Dip

For an earthy, vibrant option, puree roasted beets with Greek yogurt, lemon, and fresh herbs.

Caramelized Onion Dip

Sauteed onions, Greek yogurt, olive oil, garlic, and herbs create a savory, lighter onion dip.

Sun-Dried Tomato Spread

Mix sun-dried tomatoes, nuts or seeds like walnuts or pine nuts, olive oil, spices, citrus, and herbs for a nutty spread.

Guacamole

Smashed avocado seasoned with lime juice, diced onions, tomatoes, cilantro, and spices offers a creamy, fresh alternative.

The Bottom Line

At about 60 calories in a 2 tablespoon serving, hummus can be part of a healthy diet when eaten mindfully. Pay attention to portion sizes, pair with nutritious foods, and balance it within your daily calorie needs.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.