If you’re looking for a healthy and delicious snack or spread, hummus is the perfect option. One tablespoon of raw hummus, seasoned with mashed chickpeas, contains only 26 calories.
Not only is hummus low in calories, but it’s also a great source of protein and fiber, making it a satisfying and healthy addition to your diet. In addition, hummus contains essential vitamins and minerals such as iron, vitamin C, and folate.
In this article, we'll explore the nutritional benefits of hummus, ways to incorporate it into your diet, and even how to make your own delicious hummus at home!
Calories in 1 Tbsp of Raw Hummus
One tablespoon of raw hummus contains approximately 26 calories. This low calorie count makes hummus a great snack option, especially for those looking to lose or maintain their weight. However, it’s important to note that the calorie count can vary depending on the ingredients used in the hummus, such as added oils or tahini.
Fat Content in 1 Tbsp of Hummus
One tablespoon of hummus contains approximately 1.5 grams of fat. While this may seem like a small amount, it’s important to be mindful of your fat intake, especially if you are trying to lose weight. However, the fat in hummus is primarily “healthy” unsaturated fats, which can actually be beneficial for heart health.
Protein in 1 Tbsp of Seasoned Mashed Chickpeas
One tablespoon of hummus contains approximately 1 gram of protein. While this may not seem like a lot, it’s important to note that hummus is primarily made of protein-rich chickpeas, so it’s a great source of plant-based protein. For those following a vegetarian or vegan diet, hummus can be an important source of protein.
Carbohydrates in 1 Tbsp of Hummus
One tablespoon of hummus contains approximately 1.5 grams of carbohydrates. While hummus is not high in carbohydrates, it’s important to be mindful of your overall carbohydrate intake, especially if you are following a low-carb diet. However, the carbohydrates in hummus are primarily fiber, which can help promote digestive health and keep you feeling full for longer.
Fiber Content in 1 Tbsp of Raw Hummus
One tablespoon of raw hummus contains approximately 0.5 grams of fiber. While this may not seem like a lot, hummus is still a good source of dietary fiber, which can help keep your digestive system healthy and prevent constipation. In addition, fiber can help keep you feeling full for longer, which may help with weight loss or management.
Vitamins and Minerals in 1 Tbsp of Hummus
One tablespoon of hummus contains essential vitamins and minerals such as iron, vitamin C, and folate. Iron is important for healthy blood and energy levels, while vitamin C and folate are important for overall immunity and cellular function. In addition, hummus contains other beneficial nutrients such as calcium, magnesium, and zinc.
Benefits of Eating Hummus
Eating hummus can provide a range of health benefits. The protein and fiber in hummus can help keep you feeling full, which may aid in weight loss or management. In addition, the vitamins, minerals, and antioxidants in hummus can help support overall health and prevent chronic diseases such as heart disease and cancer.
Ways to Use Hummus in Your Diet
Hummus is a versatile food that can be used in many different recipes. Some popular ways to use hummus include as a dip for vegetables or crackers, as a spread on sandwiches or wraps, or even as a sauce for pasta or roasted vegetables. In addition, hummus can be used as a substitute for other high-calorie or high-fat dips and spreads.
Making Your Own Hummus at Home
Making your own hummus at home is easy and can be a great way to control the ingredients and customize the flavor. To make hummus at home, simply blend cooked chickpeas with tahini, olive oil, lemon juice, garlic, and salt to taste. You can also experiment with different ingredients to create your own unique hummus flavors, such as roasted red pepper or spicy jalapeno.
Variations of Hummus Recipes
While traditional hummus is delicious on its own, there are many different variations of hummus recipes you can try. Some popular variations include black bean hummus, beetroot hummus, and even dessert hummus made with chocolate and chickpeas. By trying different hummus recipes, you can keep your diet interesting and exciting while still enjoying the health benefits of this delicious dip.
Hummus is not only delicious, it’s also a great source of plant-based protein and essential vitamins and minerals.
FAQ About Hummus
1. What is hummus?
Hummus is a Middle Eastern dip or spread made from mashed chickpeas, tahini, olive oil, lemon juice, salt, and garlic.
2. Is hummus healthy?
Yes, hummus is considered to be a healthy food because it is high in protein and fiber, and contains healthy fats from olive oil. It is also a good source of vitamins and minerals such as vitamin C, folate, and iron.
3. How do you eat hummus?
Hummus can be eaten as a dip with vegetables, pita bread, or crackers. It can also be used as a spread on sandwiches and wraps, or as a topping on salads or roasted vegetables.
4. Can you make hummus at home?
Yes, hummus can be easily made at home by blending cooked chickpeas, tahini, olive oil, lemon juice, garlic, and salt in a food processor. There are also many variations of hummus that can be made with different herbs, spices, and vegetables.
5. How many calories are in a tablespoon of hummus?
There are approximately 26 calories in one tablespoon of raw, seasoned mashed chickpeas, also known as hummus.