Calories in Hummus and Nutrition Facts

Hummus is a well-liked Middle Eastern dish made out of chickpeas and is used as a dip for pita bread.

It’s made by mixing chickpeas, tahini (floor sesame seeds), olive oil, lemon juice, and garlic. Hummus is a tasty and versatile dish that is liked by many the world over.

In this text, we are going to focus on the well being advantages of the favored delicacy and its recipes.

Nutritional Value of Hummus

This dish is filled with vitamins, together with nutritional vitamins and minerals. Hundred grams of this dish offers:

• Calories: 166 kcal
• Fat: 9.6 grams
• Protein: 7.9 grams
• Carbs: 14.3 grams
• Fiber: 6.0 grams
• Manganese: 39% of the RDI
• Copper: 26% of the RDI
• Folate: 21% of the RDI
• Magnesium: 18% of the RDI
• Phosphorus: 18% of the RDI
• Iron: 14% of the RDI
• Zinc: 12% of the RDI
• Thiamin: 12% of the RDI
• Vitamin B6: 10% of the RDI
• Potassium: 7% of the RDI

Chickpeas are an awesome supply of plan-based protein and are perfect for vegans. They present 7.9 grams of protein, which is kind of spectacular. Chickpeas are additionally among the many fiber-rich foods, as they’re wealthy in nutritional vitamins and minerals important for well being.

Check out the nutritional facts and health benefits of chickpeas.

Health Benefits of Hummus

Consumption of chickpeas can present a number of well being advantages.Some of them are listed under:

1) Might scale back irritation

Hummus is filled with wholesome substances that will assist scale back continual irritation.

Extra virgin olive oil incorporates the antioxidant oleocanthal, which is understood to have anti-inflammatory properties. Sesame seeda current within the dish incorporates anti-inflammatory compounds, which can scale back the degrees of IL6 and C Reactive Protein (CRP).

Exclude these five foods that cause inflammation in your body.

2) Might enhance digestion

Chickpeas in hummus comprise a big quantity of dietary fiber, which helps soften and add bulk to stool.

Moreover, dietary fiber additionally promotes the expansion of helpful intestine micro organism referred to as probiotics. These micro organism typically produce butyrate, a sort of fatty acid that helps nourish the intestinal lining.

Try out these simple home remedies to improve digestion.

3) Might management blood glucose degree

Chickpeas have a low glycemic index, and the consumption of hummus doesn’t trigger a pointy rise within the ranges of blood glucose and insulin. Low glycemic index meals are secure for folks affected by kind 2 diabetes mellitus.

Chickpeas are wealthy in protein, starch, and antinutrients, which decelerate the absorption of carbs within the gut. Fats current in hummus can even regulate the quantity of sugar getting into the bloodstream. It has been discovered that chickpeas launch a lot lesser carbs into the blood than meals which have decrease carb content material.

Learn whether people with diabetes should follow a low-carb diet.

4) Safe for gluten-intolerant folks

Chickpeas are naturally gluten-free and should not associated to nuts. Consumption of hummus is taken into account secure for folks with celiac illness, gluten allergy, nut allergy, inflammatory bowel illness, and ulcerative colitis.

It needs to be saved in thoughts that chickpeas are excessive in raffinose, a sort of FODMAP. People on a low FODMAP weight loss plan should not devour massive quantities of it. Note that this dish additionally incorporates sesame seeds, so folks allergic to sesame seeds can keep away from including them to their recipe.

Check out this list of foods that can be consumed on a gluten-free diet.

Hummus Recipe

There are a number of methods to arrange this dish utilizing totally different substances and condiments. Here’s the recipe:

Ingredients:

• 250 grams of cooked chickpeas
• 1/4 cup (60 ml) recent lemon juice
• 1/4 cup (60 ml) well-stirred tahini
• 1 small garlic clove, minced
• 2 tablespoons (30 ml) extra-virgin olive oil
• 1/2 teaspoon floor cumin
• Salt to style
• 30 to 45 ml of water
• Paprika

Instructions:

• In the bowl of a meals processor, mix the tahini and lemon juice, and mix for a minute.
• Add the olive oil, minced garlic, cumin, and a 1/2 teaspoon of salt to the whipped tahini and lemon juice, and mix for 30 seconds.
• Add half of the chickpeas to the meals processor, and mix for a minute. Add the remaining chickpeas, and mix until the combination is thick and easy.
• Serve with a drizzle of olive oil and sprint of paprika. You can retailer it within the fridge for as much as per week.

Bottom Line

Hummus is a nutritious meals native to the Middle East. It’s loaded with protein, nutritional vitamins, and minerals. It’s vegan and secure for folks allergic to gluten. While making ready this dish, guarantee to cook dinner the chickpeas nicely beforehand.