Hummus

Hummus is a nutritious dip, providing 166 kcal per 100g. This serving offers 7.9g of protein, 14.3g of carbohydrates, 9.6g of fat, and 6g of fiber. When considering the Calories in Hummus, it's a moderate-energy food. Understanding How many calories in Hummus helps in portion control for a balanced diet.

Nutrition facts (per 100 g)

Vitamins and minerals

Beyond its macronutrient profile, hummus is a rich source of several essential micronutrients. Chickpeas, the primary ingredient, contribute significantly to its mineral content, offering good amounts of iron, phosphorus, and zinc, which are vital for energy metabolism, bone health, and immune function. They also provide B vitamins, particularly folate, crucial for cell growth and red blood cell formation. Tahini, made from sesame seeds, further enhances the nutritional value, supplying calcium for strong bones, magnesium for muscle and nerve function, and additional iron. Olive oil, another key component, adds healthy monounsaturated fats along with vitamin E, an antioxidant, and vitamin K, important for blood clotting. Furthermore, with 6g of fiber per 100g, hummus supports digestive health, helps regulate blood sugar levels, and contributes to satiety, making it a valuable addition to a balanced diet.

Diet impact

Hummus can be a versatile and beneficial food for various dietary goals. For hypertrophy, its protein content (7.9g per 100g) supports muscle repair and growth, especially when combined with other protein sources. The complex carbohydrates provide sustained energy for workouts, while healthy fats aid in hormone production and nutrient absorption. Its fiber content contributes to satiety, which is crucial for managing overall calorie intake. For weight loss, the combination of protein and fiber in hummus helps promote fullness, reducing the likelihood of overeating. Understanding the Calories in Hummus (166 kcal per 100g) allows for mindful portion control within a calorie-restricted diet. Hummus is naturally vegan, making it an excellent plant-based protein and fat source for those following a vegan or vegetarian diet. While it contains carbohydrates (14.3g per 100g), it can fit into moderate low-carb diets in controlled portions, though it's generally not suitable for strict ketogenic diets due to its carb content from chickpeas.

Preparation variations

The caloric and nutritional value of hummus can vary significantly depending on its ingredients and preparation. Traditional hummus is made from cooked chickpeas, tahini, lemon juice, garlic, and olive oil. The base nutritional data provided (166 kcal per 100g) reflects a standard preparation. Variations primarily arise from the quantity of added fats and other ingredients. For instance, increasing the amount of olive oil or tahini will elevate the fat content and, consequently, the caloric density. Some commercial brands might add extra oils or preservatives, potentially altering the macro profile. Conversely, a 'light' version might reduce tahini or oil, lowering calories and fat. Adding roasted vegetables or herbs generally adds minimal calories but can boost micronutrient content. Frying hummus is not a common preparation method, but if hummus is used in a fried dish (e.g., as a filling), the frying process itself would drastically increase fat and calorie content due to oil absorption.

Frequently asked questions

Does Hummus make you fat?

It depends on portion size and overall dietary intake. Hummus provides 166 kcal per 100g. Consuming it in excess, like any food, can contribute to weight gain. However, when enjoyed in moderation as part of a balanced diet, hummus does not inherently contribute to fat gain.

Can you eat Hummus at night?

Yes, you can eat hummus at night. Its fiber content (6g per 100g) can aid in satiety, potentially preventing late-night cravings. It's also relatively easy to digest for most people. A moderate portion, such as 50-75g, is generally recommended to avoid consuming too many calories close to bedtime.

Is Hummus healthy?

Yes, hummus is generally considered very healthy. It's rich in protein (7.9g per 100g), dietary fiber (6g per 100g), and healthy fats (9.6g per 100g), along with essential minerals like iron and magnesium. However, some commercial brands can be high in sodium (370mg per 100g), so checking labels or making it homemade allows for better control over sodium content.