Hummus is a puree made from chickpeas, lemon juice, olive oil and tahini paste. Some versions also include roasted red peppers and seasonings. The puree is high in fiber and low in fat. Hummus offers a healthy snack when eaten in moderation. It is easy to eat multiple servings of hummus without realizing the number of calories consumed.
Serving Information
Prepared hummus is a dip or spread eaten with vegetables or on appetizer toasts and crackers. Hummus also works well as a spread on sandwiches instead of high fat dressings. A single serving size of hummus is 1 tbsp. with a weight of 14 g.
Calories
One serving of hummus contains approximately 25 calories, with 12 calories coming from fat. Hummus nutrition data may vary depending on the amount of olive oil used in the preparation. Read the product label before purchasing to verify that the hummus is low fat.
Carbohydrates
Prepared hummus contains approximately 2 g of carbohydrates for each 1 tbsp. serving. This value represents 1 percent of the recommended daily amount of carbohydrates in a 2,000-calorie diet. Hummus is high in fiber, with each serving containing 1 g. There is no sugar in hummus. The Mayo Clinic reports that the high fiber found in chickpeas helps regulate blood sugar levels by preventing blood sugar spikes after eating a meal.
Fat and Protein
One serving of hummus has approximately 1 g of fat. This value is approximately 2 percent of the recommended daily amount of fat for a 2,000-calorie diet. There is a trace amount of saturated fat and approximately 0.5 g of both polyunsaturated and monounsaturated fat. According to the Mayo Clinic, chickpeas are high in fiber, which assists in lowering cholesterol in the blood. There is approximately 1 g of protein in each serving of hummus.
Vitamins and Minerals
Hummus contains several vitamins and minerals that are beneficial for a healthy diet. Each serving contains approximately 2 percent of the recommended amount of magnesium, iron, thiamine and phosphorus based on a 2,000-calorie diet. The dip also contains 1 percent of the recommended amount of calcium, riboflavin, vitamin B6 and potassium. Hummus contains approximately 53 mg of sodium per serving. This value will vary based on the amount of ingredients added to the dip. Canned chickpeas are higher in sodium than dry chickpeas.
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