Hummus is an incredibly popular Middle Eastern spread that is on its way to conquering our area as well. Not only is hummus delicious, it's versatile, packed with nutrients, and associated with many impressive health and nutritional benefits. In this article, learn all about calories and the impact of hummus on your health.
Table of nutritional values of hummus per 100 grams
| Energy value | 32 kcal |
|---|---|
| Proteins | 0.67 grams |
| Carbohydrates | 7.68 grams |
| Fibers | 2 years |
| Fats | 0.3 grams |
| Sugar | 4.9 grams |
How many calories does hummus have?
100 grams of hummus contains 166 calories. Hummus is traditionally made from chickpeas and tahini (sesame paste), with the addition of olive oil, lemon juice and various spices. However, hummus is not a low-calorie food, so be careful with your consumption if you are trying to lose weight.
How many carbohydrates does hummus have?
100 grams of hummus contains 14.3 grams of carbohydrates.
If you're following a low-carb diet like the Paleo or Mediterranean diet, then you probably want to track your carb intake. Similar to the healthy fats it contains, the carbohydrates in hummus are complex carbohydrates that are an important part of a well-balanced diet.
Hummus can definitely be part of your keto diet, but just one or two servings can quickly eat up a significant portion of your daily carb allowance. If you eat hummus, you'll want to limit yourself to a small amount—perhaps just 2-4 tablespoons (30-60 grams), which provide 4-8 grams of net carbs.
How much fat does hummus have?
100 grams of hummus contains 9.6 grams of fat. Tahini, which is an integral part of hummus, is made from ground, peeled sesame seeds. Although tahini increases the fat and calorie content of hummus, most of the fat content is unsaturated fatty acids.
How much protein does hummus have?
100 grams of hummus contains 7.9 grams of protein. So even a small amount of hummus contains the optimal amount of protein, so if you are trying to lose weight hummus can be a good option for a snack instead of snacks. The protein in hummus will fill you up and give you energy throughout the day.
How much fiber does hummus have?
High in fiber that feeds your good gut bacteria, hummus is an excellent source of dietary fiber that can improve digestive health. 100 grams of hummus provides 6 grams of dietary fiber, which is equal to 24% daily fiber recommendations for women and 16% for men.
Hummus and health
It reduces the risk of heart disease
Heart disease is responsible for 1 in 4 deaths worldwide. Hummus contains several ingredients that may help reduce risk factors for heart disease. Hummus is also an excellent source of fat (mainly from olive oil) for the heart. An analysis of 32 studies with over 840,000 people found that those with the highest intake of healthy oils, especially olive oil, had a 12% lower risk of death from heart disease.
Rich in ingredients proven to help fight inflammation
Inflammation is the body's way of protecting itself from infection, disease or injury. However, sometimes inflammation can last longer than necessary. This is called chronic inflammation and is linked to many serious health problems.
Hummus is packed with healthy ingredients that can help fight chronic inflammation. Olive oil is one of them. It is rich in powerful antioxidants that have anti-inflammatory benefits. In particular, extra virgin olive oil contains the antioxidant oleocanthal, which is believed to have similar anti-inflammatory properties to common anti-inflammatory drugs.
Similarly, sesame seeds, which make up tahini, can help reduce markers of inflammation in the body that are elevated in inflammatory diseases like arthritis.
Hummus can help control blood sugar
Hummus has a low glycemic index, so it can help control blood sugar levels. The glycemic index is a scale that measures a food's ability to raise blood sugar. Foods with a high GI value are quickly digested and then absorbed, causing a sharp spike and drop in blood sugar levels. In contrast, low GI foods are slowly digested and then absorbed, resulting in a slower and more balanced rise and fall in blood sugar.
Hummus and weight loss
Hummus has several properties that can help promote weight loss. It is an excellent source of dietary fiber, which has been shown to increase satiety hormone levels. What's more, dietary fiber has been shown to reduce hunger hormone levels, so you'll feel fuller for longer and snack less.
Interestingly, according to a national survey, people who regularly consumed hummus were 53% less likely to be obese. They also had a lower BMI and their waists were on average 5.5 cm narrower than people who did not regularly consume hummus.
