If you are a fan of hummus, you might want to try the ranch-flavored variant. Just 2 tablespoons or 28 grams of Ranch hummus contain a total of 80 calories. This delicious and nutritious spread is versatile and easy to use in various recipes.

Apart from the calorie content, Ranch hummus is a good source of healthy fats, plant-based protein, dietary fiber, and essential vitamins and minerals. The exact nutrient composition can vary depending on the brand and recipe of hummus.

In this article, we will discuss the potential health benefits and risks of consuming Ranch hummus, ways to incorporate it into your diet, and how it compares to regular hummus in terms of nutrition.

Total Calories in 2 tbsp Ranch Hummus

As mentioned earlier, 2 tablespoons or 28 grams of Ranch hummus contain around 80 calories. This makes it a relatively low-calorie food option that can fit into most diet plans. However, if you eat more than the recommended serving size, the calorie count may increase accordingly. Additionally, some brands of Ranch hummus may contain added sugars, preservatives, or unhealthy fats, which can increase the calorie value and compromise the nutritional quality.

Fat Content in 2 tbsp Ranch Hummus

The fat content in Ranch hummus can vary based on the ingredients used. However, most varieties tend to be relatively high in heart-healthy monounsaturated and polyunsaturated fats, derived from olive oil, tahini, or nuts. In general, 2 tablespoons or 28 grams of Ranch hummus can provide around 5-7 grams of fat, of which about 1 gram may be saturated fat. This can help you meet your daily fat requirements and support optimal bodily functions, such as hormone production, cell repair, and brain health.

Protein Content in 2 tbsp Ranch Hummus

One of the benefits of eating hummus is its protein content. Unlike animal-based protein sources, such as meat and dairy, hummus provides plant-based protein that is low in saturated fat and high in fiber. Two tablespoons or 28 grams of Ranch hummus can provide around 2-3 grams of protein, which can make a significant contribution towards your daily protein needs. However, if you follow a strict vegan or vegetarian diet, you may need to pair hummus with other protein sources, such as beans, lentils, or quinoa, to ensure adequate protein intake.

Carbohydrates in 2 tbsp Ranch Hummus

Another nutrient found in Ranch hummus is carbohydrates, which provide energy to the body. However, unlike refined carbohydrates, such as sugar and white flour, hummus contains complex carbohydrates, which are digested slowly and provide sustained energy. Two tablespoons or 28 grams of Ranch hummus can provide around 4-6 grams of carbohydrates, of which around 1-2 grams may be dietary fiber. This can support healthy digestion, regulate blood sugar levels, and promote feelings of fullness and satiety.

Fiber Content in 2 tbsp Ranch Hummus

Dietary fiber is a type of carbohydrate that is not digested by the body, but rather helps to bulk up the stool and improve bowel movements. Most Americans do not consume enough fiber in their diets, which can lead to constipation, bloating, and other gastrointestinal issues. Two tablespoons or 28 grams of Ranch hummus can provide around 1-2 grams of dietary fiber, which can contribute to your daily fiber requirements. However, if you want to increase your fiber intake further, you can pair hummus with fiber-rich foods, such as raw vegetables, whole grains, or legumes.

Vitamins and Minerals in 2 tbsp Ranch Hummus

In addition to macronutrients like carbohydrates, fat, and protein, Ranch hummus also contains various micronutrients, such as vitamins and minerals, that are essential for optimal health and well-being. For instance, hummus is a good source of folate, vitamin B6, iron, magnesium, phosphorus, and zinc, which play important roles in oxygen transport, energy production, bone health, and immune function. Additionally, hummus contains phytochemicals, such as flavonoids and phytosterols, which have antioxidant and anti-inflammatory properties.

Potential Health Benefits of Ranch Hummus

Several studies have investigated the potential health benefits of consuming hummus or its ingredients. While more research is needed to confirm these benefits, some of the possible outcomes include: - Improved heart health: The healthy fats, fiber, and phytochemicals in hummus can protect against cardiovascular disease by reducing cholesterol levels, blood pressure, and inflammation. - Lowered cancer risk: The chickpeas and tahini in hummus contain compounds that may inhibit the growth and spread of cancer cells.

Ways to Use Ranch Hummus in Your Diet

If you are wondering how to incorporate Ranch hummus into your meals and snacks, here are some ideas: - Use it as a dip for raw vegetables, crackers, or pita chips. - Spread it on sandwiches, wraps, or burgers instead of mayo or cheese.

Comparative Nutritional Value of Ranch Hummus vs Regular Hummus

While Ranch hummus is a popular flavor, it may not be as widely available or nutritious as regular hummus, which is made of chickpeas, tahini, lemon juice, garlic, and olive oil or sesame oil. Here are some comparisons between Ranch hummus and regular hummus in terms of nutrition and taste: - Calorie count: Ranch hummus has a slightly lower calorie count than regular hummus, which can range from 70-120 calories per 2 tablespoons. - Fat content: Regular hummus tends to have a higher fat content than Ranch hummus, due to the use of extra virgin olive oil or sesame oil. However, most of this fat is unsaturated and beneficial for health.

Risks and Side Effects of Consuming Ranch Hummus

Consuming Ranch hummus in moderation is generally safe and well-tolerated by most people. However, there are some risks and side effects to be aware of: - Allergies: Some people may be allergic to specific ingredients in hummus, such as chickpeas, sesame seeds, or soybean oil. If you experience symptoms like nausea, vomiting, hives, or difficulty breathing after eating hummus, seek medical attention immediately. - Foodborne illness: Hummus can be a breeding ground for harmful bacteria, such as Listeria monocytogenes or Salmonella. To avoid food poisoning, store hummus in a fridge and consume it within 5-7 days of opening. Also, avoid eating hummus that looks moldy, slimy, or has an off smell or taste.