Hummus
Hummus, commercial
Nutrition Facts & Macros
| Amount Per Serving | Per 0.3 cup (61.5g) | |
|---|---|---|
| Calories 110 | Calories from Fat 55 | |
| % Daily Value* | ||
| Total Fat 6g | 8% | |
| Saturated Fat 1g | 4% | |
| Monounsaturated Fat 2.5g | ||
| Polyunsaturated (PUFA) 2.2g | ||
| Omega-3 Fat 0g | 0% | |
| Omega-6 Fat 0g | ||
| Trans Fat 0g | ||
| Cholesterol 0mg | 0% | |
| Sodium 233mg | 10% | |
| Total Carbohydrate 9g | 3% | |
| Dietary Fiber 4g | 13% | |
| Sugar 0g | ||
| Alcohol 0g | ||
| Protein 5g | 4% | |
| Vitamin C 0mg | 0% | |
| Vitamin D 0IU | 0% | |
| Iron 1.5mg | 8% | |
| Calcium 23mg | 2% | |
| Vitamin B-12 0mcg | 0% | |
| Vitamin B-6 0.1mg | 7% | |
| Vitamin K 0mcg | 0% | |
| Vitamin E 0mg | 0% | |
| Vitamin A 18IU | 0% | |
| Folate 51mcg | 13% | |
| Potassium 140mg | 3% | |
| Magnesium 44mg | 10% | |
| Zinc 1.1mg | 10% | |
| Niacin 0.4mg | 2% | |
| Riboflavin 0mg | 3% | |
| Thiamin 0.1mg | 9% | |
| Phosphorus 108mg | 9% | |
| Selenium 2mcg | 3% | |
| Manganese 0.5mg | 21% | |
| Copper 0.3mg | 36% | |
| Choline 0mg | 0% | |
| Pantothenic acid 0.1mg | 2% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
Calories per gram: Fat 9 • Carbohydrate 4 • Protein 4
Other Nutrients
Per 0.3 cup (61.5g)
| Ash | 1g | |
|---|---|---|
| Water | 41g | |
| Energy | 427.4kJ | |
| Vitamin D (D2 + D3) | 0mcg | |
| Folic acid | 0mcg | |
| Folate, food | 51mcg | |
| Folate, DFE | 51mcg | |
Source: USDA Nutrient Database. Protein daily value based on ISSN Position Stand for an individual weighing ~150 lbs.
Hummus FAQ
Can you eat hummus on the Atkins diet?
On the Atkins diet, carbohydrates are strictly controlled, especially in the initial stages. A typical serving of hummus, about two tablespoons, contains approximately 3 grams of net carbs. Considering that the daily net carb intake on the Atkins diet could vary from 20 to 100 grams depending on the stage, hummus, while not a low carb food, can be incorporated into the later stages of the diet in moderate amounts. However, in the early stages of the diet, it is advised to limit foods like hummus as they may push your total carbohydrate count over the recommended level.
What are some alternatives to hummus?
While hummus, a spread made primarily of chickpeas, is a healthy and delicious option, sometimes you may want alternatives due to dietary restrictions or for variety. Here are a few alternatives:
1. Guacamole: Made from avocados, it is a great source of healthy fats and fiber. A 3.5 ounces (100 grams) serving of guacamole provides about 160 calories and fulfills around 10% of the daily fiber intake recommended for adults.
2. Greek yogurt dip: A protein-rich dip, you can flavor it with herbs and spices. A cup of low-fat Greek yogurt contains about 17 grams of protein, accounting for around 34% of the recommended daily intake.
3. Baba Ganoush: This is a great dip made primarily from roasted eggplants. An average eggplant contains around 5 grams of fiber, helping contribute to the daily recommended intake of 25-30 grams.
4. Pesto: Classically made with basil, pine nuts, garlic, Parmesan cheese and olive oil, pesto is high in vitamin K and healthy fats. A 1/4 cup serving provides around 90% of the recommended daily intake for vitamin K.
5. Salsa: Made from tomatoes, onions, peppers and herbs, salsa is low in calories and a good source of vitamin C. A cup of fresh salsa provides nearly a quarter of the recommended daily intake for vitamin C.
Remember that the specific nutrient content can vary based on the exact recipe and serving size, so adjust portions accordingly to match with your dietary needs.