How Many Calories in Hummus?

In hummus, as well as how it compares to other spreads and dips, and how it can fit into a healthy diet.

First, let’s take a look at the nutrition facts for hummus. According to the United States Department of Agriculture (USDA), a 100-gram serving of hummus (about 3.5 ounces or a little over 1/4 cup) contains around 164 calories. This serving size also provides the following nutrients:

6 grams of protein

8 grams of fat

20 grams of carbohydrates

6 grams of fiber

2 grams of sugar

2 milligrams of iron (11% of the Recommended Dietary Allowance (RDA))

124 milligrams of phosphorus (12% of the RDA)

4 milligrams of zinc (36% of the RDA)

121 milligrams of potassium (3% of the RDA)

Hummus is also a good source of other nutrients, including vitamin B6, folate, and magnesium.

Now, let’s compare the calorie content of hummus to some other spreads and dips. A 100-gram serving of peanut butter, for example, contains about 588 calories, while the same serving size of mayonnaise contains 714 calories. Guacamole, on the other hand, has a similar calorie content to hummus, with around 168 calories per 100 grams.

It is worth noting that the calorie content of hummus can vary depending on the ingredients and methods used to prepare it. Some recipes may include additional ingredients such as olive oil, which can increase the calorie content. Additionally, the type of chickpeas used (canned or dried) and whether they are cooked from scratch or purchased pre-made can also affect the calorie content.

So, how can you incorporate hummus into a healthy diet while still being mindful of calorie intake? Here are a few tips:

Use hummus as a spread or dip for vegetables, whole grain crackers, or pita bread instead of higher calorie options like cheese or mayonnaise.

Limit your portion sizes to around 2 tablespoons, or about 30 grams. This will provide around 50 calories.

Choose hummus made with minimal added ingredients, such as plain or original flavor. Flavored hummus varieties may contain additional calories from added ingredients like cheese or oil.

Make your own hummus at home using dried chickpeas and minimal added oil. This will allow you to control the ingredients and calorie content.

In conclusion, hummus is a nutritious and delicious spread or dip that can be enjoyed as part of a healthy diet. With around 164 calories per 100 grams, it is relatively high in calories compared to some other spreads and dips, but it can still be included in a healthy eating plan when consumed in moderation and paired with nutrient-dense foods.