Hummus β Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 4, 2024
Nutrition facts
Nutrition facts
Amount per 100 g
Calories
π₯ 166 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 14 g | 5.09% |
| Fiber | 6 g | 21.43% |
| Sugars | 0 g | - |
| Glycemic Index | 6 | - |
| Protein | 8 g | 16% |
| Sodium | 426 mg | 18.52% |
| Total Fat | 10 | 12.82% |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
6 g
🥔 Good Fiber Content
6
🟢 Low Glycemic Index
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Health benefits
- High in protein from chickpeas and tahini, essential for muscle growth, repair, and overall body function.
- Rich in fiber, promoting digestive health, regular bowel movements, and a healthy gut microbiome.
- Contains healthy fats from olive oil and tahini, which support heart health and provide energy.
- Rich in essential vitamins and minerals such as iron, folate, Vitamin B6, and magnesium, which support overall health and well-being.
- Versatile and nutritious, making it a healthy addition to snacks and meals.
Health risks
- High fat content particularly in hummus made with significant amounts of tahini (sesame seed paste), which can contribute to increased calorie intake and potential weight gain if consumed in large amounts.
- High sodium content in some commercial hummus varieties, which can contribute to hypertension and increased cardiovascular risks.
- Potential for allergic reactions in individuals allergic to sesame seeds, chickpeas, or other ingredients commonly used in hummus, causing symptoms like itching, swelling, or difficulty breathing.
- Risk of contamination with harmful bacteria such as Salmonella or Listeria, particularly if the hummus is not properly stored or handled.
How to choose hummus
Hummus should be smooth and creamy, not gritty or too thick. It should have a pale beige color and a fresh, lemony scent. The texture should be rich and spreadable, ideal for dipping or spreading.
Stay away from hummus that is discolored or has a sour taste, signs that it is not fresh. Quality hummus should taste nutty and tangy, with a pleasant garlic flavor that is not too overpowering.
How to store hummus
Hummus should be stored in the refrigerator. Keep it in an airtight container to maintain its creamy texture and flavor. Properly stored, hummus remains fresh and delicious for snacking or meals.
Leaving hummus out for extended periods can cause it to spoil. Itβs important to avoid exposing it to heat. Ensuring it remains cold preserves its taste and nutritional value, making it a healthy and tasty option.
β Extra Tip
How long do they last?
Hummus can last for 4-7 days in the refrigerator once opened. Always check for any signs of spoilage before consuming. For longer storage, hummus can be frozen for up to 4 months.
What to do with leftovers?
π¨ββοΈοΈ Medical disclaimer
How hummus supports specific health conditions
Hummus is a creamy dip made from chickpeas, rich in plant-based protein and fiber, promoting digestive health and supporting muscle health. It is also a good source of healthy fats from olive oil, supporting heart health by lowering cholesterol levels. Hummus contains essential vitamins and minerals like iron and folate, supporting blood health and brain function. Its versatility makes it a nutritious snack or spread for a balanced diet.
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Listonic Team
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Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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