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 |
392.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.7 g | 29% | |
| Saturated Fat | 3.3 g | 16% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 283.5 mg | 12% | |
| Total Carbohydrates | 33.8 g | 12% | |
| Dietary Fiber | 14.2 g | 50% | |
| Sugars | 0.7 g | ||
| protein | 11.6 g | 23% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 94.5 mg | 7% | |
| Iron | 3.8 mg | 21% | |
| Potassium | 408.7 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 with olive oil
Hummus with olive oil is a Middle Eastern dip or spread traditionally made from blended chickpeas, tahini (sesame seed paste), olive oil, lemon juice, and garlic. It is a staple in Mediterranean cuisine and has gained global popularity as a nutritious snack or side dish. Hummus is rich in plant-based protein, heart-healthy fats, and dietary fiber, making it a balanced addition to meals. Its nutrient profile includes folate, potassium, iron, magnesium, and vitamins E and B6. Olive oil adds monounsaturated fats and antioxidants, enhancing its flavor and nutritional value. This dish is a versatile, health-conscious option frequently paired with pita bread, fresh vegetables, or used as a spread.
Health Benefits
- Supports heart health due to monounsaturated fats from olive oil, which help reduce LDL cholesterol levels.
- Improves digestive health by providing up to 4 grams of dietary fiber per 2-tablespoon serving from chickpeas.
- Offers a plant-based protein source from chickpeas, supplying approximately 2 grams of protein per serving.
- Provides essential minerals like magnesium and potassium, promoting muscle function and electrolyte balance.
- Contains vitamin E from olive oil and tahini, which acts as an antioxidant protecting cells from oxidative stress.
Dietary Considerations
Selection and Storage
Store hummus in an airtight container in the refrigerator for up to 7 days. Mix well before serving to redistribute olive oil.
Common Questions About Hummus with olive oil Nutrition
What is the nutritional content of hummus with olive oil?
Hummus with olive oil is moderately caloric, containing around 70-80 calories per tablespoon depending on the recipe. It offers approximately 2 grams of protein, 4-7 grams of healthy fats (mostly unsaturated from olive oil and tahini), along with small amounts of fiber, vitamin E, and iron.
Is hummus with olive oil suitable for a keto diet?
Hummus with olive oil can be consumed on a keto diet in moderation due to its fat content from olive oil and tahini, but it is relatively high in carbs with about 2-5 grams of carbohydrates per tablespoon. It’s best to mind portion sizes to avoid exceeding your daily carb limits.
What are the health benefits of hummus with olive oil?
Hummus with olive oil is a good source of plant-based proteins and heart-healthy fats, particularly due to olive oil's anti-inflammatory properties. It also contains fiber and essential vitamins like B vitamins for energy and vitamin E for skin health. However, it can be high in calories if consumed in large amounts.
What is the recommended serving size for hummus with olive oil?
The recommended serving size for hummus with olive oil is roughly 2 tablespoons, which provides about 140-160 calories. This amount balances nutritional benefits without overindulgence in fat or calories, making it a great snack or addition to meals.
How does hummus with olive oil compare to store-bought hummus?
Homemade hummus with olive oil typically has fewer preservatives, a fresher taste, and allows you to control the amount of oil and seasoning, resulting in higher nutritional customization. Store-bought hummus often contains added oils or stabilizers but is more convenient.
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.
