Hummus combines the nutritious with the delicious. Based on mashed chickpeas and tahini, hummus is rich in vitamins and protein. It is popular in the Middle East as well as other locations around the world. It can be served in many ways, including as a dip or dressing. Nutritional information is taken from homemade hummus, which is generally healthier than store bought. Totals vary depending on recipe.
Nutrients
Hummus is a rich source of vitamins and minerals. A serving, which is 1 cup, includes 19.4 mg or 32 percent of your recommended daily intake, or RDI, of vitamin C. It is also high in thiamin, vitamin B6 and folate. Hummus contains more than 20 percent of your RDI in several key minerals, including zinc, phosphorus and iron.
Calories and Carbohydrates
A serving of hummus contains 435 calories, with 197 of those coming from carbohydrates and 190 from fat. Another 47.8 are from protein. Humus contains 49.5 g of carbohydrates, or 16 percent of your RDI. It is rich in dietary fiber, with 9.8 g, or 39 percent of your RDI.
Fat and Protein
A serving of hummus includes 21.1 g of fat, which is 33 percent of your RDI. Of that amount, 2.8 g are from saturated fat, with 12 g from monounsaturated fat and 5.2 g from polyunsaturated fat. Hummus is rich in omega-3 fatty acids, with 182 mg per serving. Hummus is very high in protein, containing 12 g per serving, or 24 percent of your RDI.
Health Benefits
Hummus's abundance of vitamin C can assist the immune system in warding off infection and disease. Thiamin is key in converting carbohydrates to energy. Vitamin B6 supports the nervous system and helps break down sugars and starches, and folate supports red blood cell production and nerve function.
Zinc activates white blood cells to fight infection, phosphorus helps with bone formation and iron helps carry oxygen in the blood. Fiber is needed by the body for proper digestion, and the protein in hummus can be used by the body to build new tissue and muscle.
Considerations
Because hummus is such a versatile food, consider using it to replace some of the dressings and spreads you use on a regular basis to experience its benefits more often. Try it as a dip for vegetables and chips, or use it instead of mayonnaise on your sandwiches. It can also be mixed with water, wine or broth to be turned into a dressing for pasta salads.
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