1 serving (30 grams) contains 50 calories, 1.5 grams of protein, 2.9 grams of fat, and 4.3 grams of carbohydrates.
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Nutrition Information
Calories |
398.4 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.0 g | 29% | |
| Saturated Fat | 3.4 g | 17% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 720 mg | 31% | |
| Total Carbohydrates | 34.3 g | 12% | |
| Dietary Fiber | 9.6 g | 34% | |
| Sugars | 0.7 g | ||
| protein | 11.8 g | 23% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 86.4 mg | 6% | |
| Iron | 3.8 mg | 21% | |
| Potassium | 415.2 mg | 8% | |
* 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
Source of Calories
About Hummus dip
Hummus is a creamy dip originating in Middle Eastern cuisine, made from blended chickpeas, tahini (sesame seed paste), olive oil, lemon juice, and garlic. It has become popular globally for its rich flavor and versatility as a dip or spread. Nutritionally, hummus is dense in plant-based protein, dietary fiber, and heart-healthy fats. A 2-tablespoon serving typically contains about 70-80 calories, 2-3g of protein, 2-4g of fat (mostly unsaturated), and around 2g of dietary fiber. It also provides micronutrients such as folate, vitamin B6, manganese, and magnesium, supporting various bodily functions, including energy metabolism and bone health. This makes hummus a well-rounded option for a healthy diet, particularly for vegetarians and vegans.
Health Benefits
- Rich in dietary fiber (2g per serving), hummus promotes healthy digestion and helps maintain gut health.
- Contains plant-based protein (2-3g per serving), supporting muscle repair and maintenance for vegetarians and vegans.
- High in heart-healthy unsaturated fats from olive oil, which may reduce LDL cholesterol and support cardiovascular health.
- A good source of folate (15% of the daily value per serving), essential for DNA synthesis and cell repair.
- Provides magnesium and manganese, contributing to bone health and energy metabolism.
Dietary Considerations
Selection and Storage
Store hummus in an airtight container in the refrigerator for up to one week. Stir well before serving and avoid leaving it at room temperature for extended periods to preserve freshness.
Common Questions About Hummus dip Nutrition
Is hummus high in protein?
Hummus is a moderate source of protein, averaging around 2.4 grams of protein per 2-tablespoon (30-gram) serving. The protein primarily comes from chickpeas and tahini, making it a good option for plant-based diets.
Can I eat hummus on a keto diet?
Hummus is not generally considered keto-friendly due to its carbohydrate content, with around 5 grams of carbs per 2-tablespoon serving. If following a strict keto diet, it may not fit within your daily carb allowance. However, smaller quantities might be consumed in moderation.
What are the health benefits of hummus?
Hummus is rich in fiber, healthy fats, and plant-based protein, which can improve digestion, support heart health, and help with satiety. It also contains micronutrients like iron, folate, and vitamin B6, benefiting energy metabolism and red blood cell production.
How much hummus should I eat per serving?
A standard serving size of hummus is around 2 tablespoons (30 grams), which provides about 70 calories. This portion is ideal as a snack or dip alongside vegetables, but larger quantities can be calorically dense, so moderation is recommended.
Is hummus healthier than other dips like ranch or guacamole?
Hummus is generally healthier than ranch due to its lower saturated fat and calorie content, and it offers more fiber and protein. Compared to guacamole, hummus has less fat but fewer heart-healthy monounsaturated fats. Both guacamole and hummus are nutritious, but the choice depends on your dietary goals.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
