Black bean hummus

Snack

Item Rating: 86/100

1 serving (50 grams) contains 75 calories, 3.0 grams of protein, 4.0 grams of fat, and 7.5 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		357.1
% Daily Value*
Total Fat		19.0 g	24%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		714.3 mg	31%
Total Carbohydrates		35.7 g	12%
	Dietary Fiber	11.9 g	42%
	Sugars	2.4 g
protein		14.3 g	28%
Vitamin D		0 mcg	0%
Calcium		95.2 mg	7%
Iron		3.6 mg	20%
Potassium		714.3 mg	15%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 171 cal (46.1%)

Protein: 57 cal (15.4%)

Carbs: 142 cal (38.5%)

About Black bean hummus

Black bean hummus is a flavorful variation of traditional hummus that substitutes chickpeas with black beans, native to Central and South America. Recognized globally as part of Mediterranean and fusion cuisines, it offers a creamy texture and distinct earthy taste. Nutritionally, black bean hummus is a rich source of plant-based protein, dietary fiber, and heart-healthy unsaturated fats from ingredients like black beans and tahini. It also contains essential micronutrients such as iron, folate, magnesium, and antioxidants found in garlic and lemon juice. Its nutrient-dense profile makes it a popular choice for vegetarians, vegans, and health-conscious individuals seeking a nutritious dip or spread.

Health Benefits

• Boosts heart health due to magnesium and unsaturated fats from black beans and tahini.
• Supports digestive health with 6-8 grams of dietary fiber per serving from black beans.
• Enhances energy production and red blood cell formation with iron and folate content.
• Provides antioxidants like vitamin C from lemon juice, supporting immune health.
• Promotes satiety and muscle repair with approximately 7-10 grams of plant-based protein per serving.

Dietary Considerations

Allergens: Contains sesame (from tahini)

Suitable for: Vegan, vegetarian, gluten-free

Not suitable for: Sesame allergy sufferers, low-carb diet

Selection and Storage

Store in an airtight container in the refrigerator for up to 4-5 days. Stir well before serving if separation occurs.

Common Questions About Black bean hummus Nutrition

Is black bean hummus high in protein?

Black bean hummus is moderately high in protein, providing around 5-7 grams per 1/4 cup serving, depending on the specific recipe. The protein mostly comes from black beans and tahini, making it a nutritious option for supporting muscle health and satiety.

Can I eat black bean hummus on a keto diet?

Black bean hummus is generally not compatible with a keto diet due to its higher carbohydrate content from black beans. A typical serving contains about 12-15 grams of carbs, with minimal net carbs, which may exceed daily limits on strict keto plans.

What are the health benefits of black bean hummus?

Black bean hummus is rich in fiber, supporting digestive health, and contains plant-based protein for muscle repair and maintenance. Additionally, it provides essential vitamins and minerals like iron, folate, and magnesium, boosting energy and immune function.

How much black bean hummus should I eat in a serving?

A typical serving size of black bean hummus is 1/4 cup, which is around 50-60 calories. It pairs well with vegetables or whole-grain crackers, making it a portion-controlled snack or side dish that fits into balanced meals.

How does black bean hummus compare to traditional chickpea hummus?

Black bean hummus has a slightly different nutrient profile, offering more protein (around 5-7 grams) but slightly fewer carbohydrates per serving compared to traditional chickpea hummus. It has a creamier and earthier flavor, making it a great alternative for variety in dips or spreads.

Data Sources & Scientific References