Hummus is a popular Middle Eastern dip or spread made from chickpeas, tahini, garlic, lemon juice, and olive oil. It has gained worldwide recognition for its unique flavor and numerous health benefits. The nutritional value of hummus is a subject of interest for health enthusiasts and dieticians alike. In this comprehensive guide, we will delve into the nutritional facts of hummus, exploring its composition, benefits, and potential drawbacks.
Nutritional Composition of Hummus
A typical serving of hummus (approximately 100g) contains a balance of macronutrients and micronutrients. The primary ingredients contribute to its nutritional profile: chickpeas provide protein and fiber, tahini offers healthy fats, garlic has antioxidant properties, lemon juice contributes vitamin C, and olive oil is rich in monounsaturated fats. The exact nutritional content may vary depending on the recipe and ingredients used.
Macronutrient Breakdown
The macronutrient composition of hummus is as follows: - Protein: 5 grams per 100g serving, primarily from chickpeas - Fat: 10 grams per 100g serving, with a significant portion being monounsaturated fats from tahini and olive oil - Carbohydrates: 20 grams per 100g serving, mostly from chickpeas, with a considerable amount of dietary fiber (around 5 grams)
| Nutrient | Amount per 100g |
|---|---|
| Calories | 170 kcal |
| Protein | 5 grams |
| Fat | 10 grams |
| Carbohydrates | 20 grams |
| Fiber | 5 grams |
| Sugar | 2 grams |
| Sodium | 100 mg |
Health Benefits of Hummus
The nutritional profile of hummus contributes to several health benefits: - High in Fiber: The fiber content in hummus can help with digestion, satiety, and blood sugar control. - Rich in Antioxidants: Ingredients like garlic and lemon juice contain antioxidants that can help protect against cell damage and reduce the risk of chronic diseases. - Good Source of Protein: Hummus can be a valuable protein source for vegetarians and vegans, supporting muscle health and satisfaction. - Supports Heart Health: The monounsaturated fats in hummus can help lower LDL cholesterol levels and reduce the risk of heart disease.
Potential Drawbacks and Considerations
While hummus is generally considered a healthy food, there are a few considerations: - Calorie Density: Due to its high fat content, hummus is calorie-dense. Consuming large amounts can lead to an excessive calorie intake. - Allergens and Intolerances: Some individuals may be allergic to chickpeas or have sensitivities to sesame (found in tahini), which can cause adverse reactions. - Added Ingredients: Commercial hummus products may contain added preservatives, salt, or sugar, which can detract from its nutritional value.
Is hummus suitable for a vegan diet?
+Yes, traditional hummus made with chickpeas, tahini, garlic, lemon juice, and olive oil is vegan. However, always check the ingredients of store-bought hummus to ensure no animal products are added.
Can hummus help with weight management?
+Hummus can be part of a weight management diet due to its high fiber and protein content, which can help with satiety and metabolism. However, portion control is crucial due to its calorie density.
In conclusion, hummus is a nutritious food that offers a range of health benefits due to its balanced composition of macronutrients and micronutrients. By understanding its nutritional facts and being mindful of portion sizes and potential allergens, individuals can incorporate hummus into their diet as a healthy and flavorful addition.
