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Health and Nutritional Benefits of Hummus

Rajan is a botany and chemistry major. He has worked as a poultry breeder for 23 years, breeding layer and broiler parents.

Hummus

About Hummus

Hummus is a traditional dish of the Middle East that is the current rage. It is one of the world's oldest foods. Hummus is simply a pureed product of chickpeas (this is the major ingredient), tahini, olive oil, garlic, salt and lemon juice. It is typically eaten with pita or other flatbreads.

There is no cooking involved in making hummus. A food processor or at the very least a blender is all that is required. It can be easily made at home for which you can watch the video at the end or buy it from a grocery store if you wish.

If you make it at home add variety to hummus by incorporating spinach, roasted red peppers, olives, honey, cumin or other seasonings as per your choice. Though the consistency usually is akin to peanut butter, you can adjust it to your choice by adding a bit of water, olive oil or tahini.

Hummus can be used as a dip with different raw vegetables or even pita bread. You can use it as a spread on bread, toast, sandwiches, wraps, burgers etc. It can be served with crackers, crisps or whole-grain tortilla. Use it as a dressing for salads and if you want to make it spicier, combine it with salsa.


Nutritional Benefit Of Hummus

Hummus is rich in dietary fibre and protein, especially in the amino acid methionine.

It also has the major component of fat in the form of the healthy monounsaturated fats as well as plenty of omega 3 fatty acids.

Hummus is rich in minerals like iron, potassium, manganese, copper, zinc, calcium and magnesium and the vitamins, B6, E and folates.

Eaten with bread, it becomes a source of complete protein.

Nutritional Value Of Hummus

A single serving of prepared hummus available from the market provides approximately the following nutrients.

(A single serving is 1 tablespoon or 15 grams.)

  • 25 calories
  • 2 gms carbohydrates
  • 1 gm fibre
  • 1 gm fat
  • 1 gm protein
  • 2% of the daily requirement of magnesium, iron, B1 and phosphorus
  • 1% of the daily requirement of calcium, riboflavin, B6 and potassium

The above values are an approximation as the actual values may vary due to adding or reducing the core ingredients.

The table below lists the nutrient values of homemade hummus.

Nutritional Value Of Homemade Hummus

Source : USDA Nutrient Database

  Nutrient data - Hummus, home prepared  

 

 

 

 

 

 

 

 

 

 

Nutrient

Unit

 

 

 

 

 

Value per 100.0g

cup

tablespoon

 

 

 

246g

15g

Proximates

 

 

 

 

Water

g

64.87

159.58

9.73

Energy

kcal

177

435

27

Protein

g

4.86

11.96

0.73

Total lipid (fat)

g

8.59

21.13

1.29

Carbohydrate, by difference

g

20.12

49.5

3.02

Fiber, total dietary

g

4

9.8

0.6

Sugars, total

g

0.27

0.66

0.04

Minerals

 

 

 

 

Calcium, Ca

mg

49

121

7

Iron, Fe

mg

1.56

3.84

0.23

Magnesium, Mg

mg

29

71

4

Phosphorus, P

mg

110

271

16

Potassium, K

mg

173

426

26

Sodium, Na

mg

242

595

36

Zinc, Zn

mg

1.09

2.68

0.16

Vitamins

 

 

 

 

Vitamin C, total ascorbic acid

mg

7.9

19.4

1.2

Thiamin

mg

0.089

0.219

0.013

Riboflavin

mg

0.052

0.128

0.008

Niacin

mg

0.399

0.982

0.06

Vitamin B-6

mg

0.399

0.982

0.06

Folate, DFE

mcg

59

145

9

Vitamin B-12

mcg

0

0

0

Vitamin A, RAE

 

0

0

0

Vitamin A, IU

IU

5

12

1

Vitamin E (alpha-tocopherol)

mg

0.75

1.84

0.11

Vitamin D (D2 + D3)

mcg

0

0

0

Vitamin D

IU

0

0

0

Vitamin K (phylloquinone)

mcg

3

7.4

0.4

Lipids

 

 

 

 

Fatty acids, total saturated

g

1.141

2.807

0.171

Fatty acids, total monounsaturated

g

4.865

11.968

0.73

Fatty acids, total polyunsaturated

g

2.109

5.188

0.316

Cholesterol

mg

0

0

0

Other

 

 

 

 

Health Benefits Of Hummus

Hummus derives its health benefits from the individual health benefits that its various healthy ingredients provide.

Some of the health benefits of hummus are given below.

  • Hummus reduces the risk of cancer
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The saponins, phytic acid and protease inhibitors in chickpeas provide this benefit. According to the American Institute for Cancer Research, these three compounds prevent cell damage.

  • Lowers blood cholesterol

Hummus by itself is cholesterol-free and along with its high dietary fibre content and the monounsaturated fats, reduces cholesterol.

  • Protects against heart disease

The monounsaturated fat content of the olive oil and the omega 3 fatty acids as well protect the heart against high blood pressure and other heart-related problems.

  • Improves sleep quality and elevated mood

Hummus contains the amino acids tryptophan, tyrosine and phenylalanine which promote good sleep and uplift mood.

  • Controls weight gain

The high fibre keeps one full longer, prevents hunger pangs and prevents overeating.

  • Regulates blood sugar

The high fibre content in hummus makes it a diabetic-friendly snack since it regulated blood sugar levels and keeps cholesterol low.

  • Reduces oxidative stress, thus improving immunity and helping to ward off infections
  • Improves brain functioning due to the omega 3 fatty acids, making for reducing risk to Alzheimer's and age-related cognitive decline.
  • Prevents constipation and keeps the digestive tract healthy.

Some Points Of Note

Since hummus contains chickpeas as a major ingredient, hummus may be slow to digest if consumed in large amounts as chickpeas contain both carbohydrates and proteins which when present together in good amounts tend to be slowly digested causing gas or bloating especially in those with digestive issues.

If taken with meats or fruits in a raw state, it will be digested more slowly.

For improving the digestion of hummus combine it with raw vegetables.

Kindly Rate This Hub. Thanks!

References

http://www.webmd.com/food-recipes/features/hummus-recipe-and-health-benefits
The World's Healthiest Foods: Garbanzo Beans (Chickpeas)
http://www.ehow.com/about_4604119_nutritional-value-hummus_.html
http://www.naturalnews.com/038438_hummus_recipes_chickpeas.html
Everynutrient.com: Health Benefits of Chickpeas
MayoClinic.com; Olive oil: What Are the Health Benefits?; Donald Hensrud, M.D.; March 2011

Disclaimer

The information provided in this hub is not a substitute for professional medical advice. Please consult your physician, or health care provider before taking any home remedies, supplements or starting a new health regime.

Some Of My Other Hubs On Healthy Foods

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  • Health Benefits Of Olives And Olive Oil
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  • Health Benefits Flaxseed And Flaxseed Oil
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  • Health Benefits Of Avocado
    Avocado provides the body with almost 20 essential nutrients. It also boosts the body's capacity to absorb more fat soluble nutrients from foods eaten with it. Plus it has various health benefits. To find out the amazing benefits of avocado, read on.

Hummus Recipe

Make Hummus At Home

Pumpkin Hummus demo on FOX-TV

All About Hummus - An interesting video

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2013 Rajan Singh Jolly

Comments

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on March 21, 2013:

That's good to know, moonlake. Thanks for visiting.

moonlake from America on March 20, 2013:

We love hummus and always make a hummus dip. Vote up and more.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on February 15, 2013:

Glad you do, smnj. Thanks for stopping by.

Swapna from India on February 14, 2013:

I love Hummus a lot, enjoyed reading your hub. Thanks for sharing.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on February 12, 2013:

It is easy and healthy and should definitely form a part of one's regular diet. Thanks for stopping by GTF and appreciate the sharing.

Claudia Porter on February 12, 2013:

Hummus is one of my favorite things and is so easy to make. This is a great reminder of how healthy it is. Shared.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on February 11, 2013:

@ teaches-thanks for visiting and appreciating.

@ Vicenza-you are lucky to get authentic hummus where you live. Appreciate your input. Thanks.

Leticia Jerguson on February 11, 2013:

Hummus is the best! I live in Michigan which has the largest Arabic population outside the Middle East. Middle Eastern food is all over the place here. It's great food and best of all it's good for you. Hummus I can just eat by the spoonful, forget the pita bread! Thanks for sharing.

Dianna Mendez on February 10, 2013:

We loev hummus and make it ourselves. It is always so enjoyable served with pita bread and olives, as your video suggests. Thanks for posting the healthy benefits of this dish.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on February 10, 2013:

@ Rasma - I do hope youe try it sometime. Thanks for sharing.

@ vespawoolf - thanks for the read.

@ prasetio - glad to provide you with some healthy info my friend. Nice to see you.

prasetio30 from malang-indonesia on February 10, 2013:

I had never heard about Hummus before reading this hub. Good job, brother. I love the recipe and it sound delicious. Thanks for share with us. Voted up and YUMMY!

Prasetio

Vespa Woolf from Peru, South America on February 10, 2013:

Hummus is one of my favorite foods. I didn't realize when eaten with bread it becomes a complete protein. Great to know! I'm also happy it has so many health benefits. Thank you!

Gypsy Rose Lee from Daytona Beach, Florida on February 10, 2013:

Thanks for sharing this informative and interesting hub. I have heard of and seen humus even here but never tried it. I think I will try to make it at home. It sounds good and as you have written has very good health benefits. Passing this on.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on February 09, 2013:

@ Suzie - It does feel nice to be appreciated. Thank you so much for everything.

@ Lisa - thanks. There are so many variations of flavors possible to the basic hummus recipe.

@ aj - Always a pleasure to see you. Thanks for the thumbs up.

@ Donna - that's great! Thanks so much.

@ Devika - I'm humbled by your comments. Thanks.

@ Audrey - nice to know you like it. appreciate the visit and sharing.

@ Alecia - feels nice to be appreciated and supported. So nice of you. Thanks.

@ Carrie - I absolutely agree. It is much healthier than those dips. Thanks and best wishes to you too.

@ Indian Chef - thanks. I hope you did watch the video for the recipe.

@ Mary - I love your flavorful comments as much as I like the variety of topics you provide for reading. Thanks.

@ Deborah - hope reading about the health benefits made you feel good. Thanks and appreciated.

Deborah-Diane from Orange County, California on February 09, 2013:

I love to eat Hummus, but I didn't realize there were any particular health benefits. Thanks for the info.

Mary Craig from New York on February 09, 2013:

You always provide us with the best information about your 'subjects'. Nutritional value, how to eat it, and any 'quirks' we need to know...like humus being somewhat difficult to digest.

Voted up, useful, and interesting.

Indian Chef from New Delhi India on February 09, 2013:

Rajan, I like eating chickpeas and I like eating it with rice of Bhature but never has tasted hummus. Thanks for sharing it and would look for the recipe how to make hummus.

Carrie L Cronkite from Maine on February 09, 2013:

So happy I read your hub, I'm very interesting in making hummus and adding it to my family's regular diet. It's so healthy and much lower in cholesterol than American dips. The best thing is that it's delicious! The best to you! Can't wait to start making it.

Alecia Murphy from Wilmington, North Carolina on February 09, 2013:

Hummus is one of my favorite snack foods. It's healthy and easy to eat. Not to mention you don't get too full from it. This is a great hub for anyone who is not too sure about trying it. Voted up!

Audrey Hunt from Pahrump NV on February 09, 2013:

Another fantastic hub for a healthy diet! I love hummus. I like to use it as a dip for raw vegetables. Great information and wonderful presentation rajan. A big thumbs up and sharing. Hugs ~ Audrey

Devika Primić from Dubrovnik, Croatia on February 09, 2013:

Amazing how you find such informative titles you are truly one of the talented and hardworking writers on HP. I had no idea of such a traditional food, most interesting and voted up!

Donna Hilbrandt from Upstate New York on February 09, 2013:

You were reading my mind today! I am making a batch of homemade hummus this afternoon. :)

AJ Long from Pennsylvania on February 09, 2013:

rajan jolly--when you write about food, my mouth waters as I read it! I made hummus for the first time a week or so ago, although my wife has made it in the past. I have to say, I like mine better--she uses too much onion and garlic. I have eaten this food for many,many years when I first discovered it while in college. I love it with pita bread. I didn't realize that is was slow to digest, but it makes sense. You suggest using cumin--I might try that next time. I have two cans waiting for me--but alas I have no lemon juice here at home. I will devour all your hubs about food. Thanks sir!

Lisa Brown from Michigan on February 09, 2013:

I just tried some garlic, red pepper and chives hummus and it was great. I had it with pita chips. I had no idea it was such a healthy food. I mean the omega 3's, the fiber and protein, and vitimins. What else could you want in one food? Voted up and awesome.

Thanks,

Lisa

Suzanne Ridgeway from Dublin, Ireland on February 09, 2013:

Hi rajan,

Just had to read this as I adore Hummus. When I was living on and off in Turkey, we ate it daily and I love it with many things, particularly pitta, flat breads and as a dip. Great info here and it's nutritional benefits and health benefits make it a super attractive addition to our diet.

Voted up, useful, interesting, shared and pinned, great job my friend!

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