Nutritious and Delicious: The Ultimate Guide to Hummus Nutrition and Benefits
Nutritional Breakdown and Ingredients: Commercial Hummus
Description:
Hummus, a creamy and versatile Middle Eastern spread, has become a popular addition to menus worldwide. Known for its rich, nutty flavor and smooth texture, commercial hummus is a convenient and healthy option for dipping, spreading, or simply enjoying as a side dish. It’s made primarily from chickpeas, tahini, olive oil, lemon juice, and garlic, delivering a nutrient-packed experience that suits a variety of dietary preferences.
Nutritional Information (Per 100g Serving):
| Nutrient | Amount |
|---|---|
| Energy | 166 kcal |
| Protein | 7.9 g |
| Total Fat | 9.6 g |
| – Saturated Fats | 1.437 g |
| Carbohydrates | 14.29 g |
| – Sugars | 0.0 g |
| – Fiber | 6.0 g |
| Calcium | 38.0 mg |
| Iron | 2.44 mg |
| Magnesium | 71.0 mg |
| Phosphorus | 176.0 mg |
| Potassium | 228.0 mg |
| Sodium | 379.0 mg |
| Zinc | 1.83 mg |
| Copper | 0.527 mg |
| Manganese | 0.773 mg |
| Selenium | 2.6 µg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.18 mg |
| Riboflavin (B2) | 0.064 mg |
| Niacin (B3) | 0.582 mg |
| Vitamin B6 | 0.2 mg |
| Folate (B9) | 83.0 µg |
| Vitamin B12 | 0.0 µg |
| Vitamin A | 0.0 µg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 µg |
Key Nutritional Highlights:
- Protein: A rich source of plant-based protein, supporting muscle repair and overall health.
- Fiber: High fiber content promotes digestive health and supports weight management.
- Healthy Fats: Contains unsaturated fats, essential for heart health and nutrient absorption.
- Iron & Folate: Vital for red blood cell production and preventing anemia.
- Low Sugar: Perfect for those managing blood sugar levels or following a low-sugar diet.
Allergen Information:
Commercial hummus is typically gluten-free and dairy-free, making it suitable for various dietary needs. However, it often contains sesame seeds (tahini), which may trigger allergies. Always check the label for cross-contamination warnings and additional ingredients, especially if you have specific food sensitivities.
Dietary Preferences:
- Vegetarian & Vegan-Friendly: Made entirely from plant-based ingredients.
- Gluten-Free: Ideal for individuals with gluten intolerance or celiac disease.
- Mediterranean Diet Approved: Fits well within the guidelines of a heart-healthy Mediterranean eating plan.
Advice for Optimal Enjoyment:
- Pair hummus with fresh vegetables, whole-grain crackers, or pita bread for a balanced snack.
- Add a drizzle of olive oil, a sprinkle of paprika, or freshly chopped herbs to elevate the flavor.
- Use it as a spread for sandwiches or wraps to enhance nutrition and taste.
Conclusion:
Hummus is more than just a dip—it’s a versatile and nutrient-packed addition to your meals. With its balanced composition of protein, fiber, and healthy fats, it provides energy and nourishment while accommodating diverse dietary needs. Whether you’re hosting a gathering or preparing a quick snack, hummus is a flavorful and wholesome choice for every occasion.
