What is hummus?

Hummus is a Middle Eastern dish consisting of chickpeas, tahini(a sesame seed paste) olive oil, garlic and lemon juice blended to form a paste. In addition to being high in protein, hummus is a good source of fiber, heart-healthy fats and essential vitamins and minerals.


Good source of protein

You might consider the chickpea a vegetable, but because of its high protein content, the U.S. Department of Agriculture also considers it a meat alternative. Most of the protein in hummus comes from the chickpeas. A 1/4 cup serving of hummus contains 6 g of protein, meeting more than 10 percent of your daily value for protein.


Good source of fiber

Most people do not get enough fiber in their diet. Including more fiber in your diet can lower your risk of heart disease and diabetes and make it easier for you to maintain a healthy weight. A 1/4 cup serving of hummus contains 3.7 g of fiber, meeting 15 percent of your daily value.


Healthy Balance of Fat

About 44 percent of the calories in hummus comes from fat. Although fat has a reputation, it is an essential nutrient providing your body with energy and helping you absorb important fat-soluble vitamins. However, certain types of fats make better choices than others. Most of your fat should come from heart-healthy monounsaturated and polyunsaturated fats. While hummus is a higher-fat food choice, more than 90 percent of the fat comes from monounsaturated and polyunsaturated fats.


Rich in Vitamins and Minerals

Hummus also is a rich source of essential vitamins and minerals. A 1/4 cup serving provides 23 mg of calcium, 1.5 mg of iron, 44 mg of magnesium, 108 mg of phosphorus, 1.13 mg of zinc and 51 micrograms of folate. Calcium and phosphorus support bone health, iron is necessary for oxygen transport in your body, zinc promotes immune health, magnesium aids in the regulation of blood pressure, and folate is needed for the production or red blood cells.


Good source of fiber

Most people do not get enough fiber in their diet. Including more fiber in your diet can lower your risk of heart disease and diabetes and make it easier for you to maintain a healthy weight. A 1/4 cup serving of hummus contains 3.7 g of fiber, meeting 15 percent of your daily value.



Nutrition Facts

The nutritional benefits of hummus can be rooted down from each of its ingredients. For one, chickpeas are very healthy because they do not contain any cholesterol or saturated fats. They are also rich in protein. This makes hummus a favorite among vegetarians. Chickpeas are also known to be effective in preventing build up of cholesterol in the blood vessels. Apart from that, it can maintain correct blood sugar levels.


Nutritional Value of Tahini

Tahini, meanwhile, is full of fat and calories. However, the fact that it is used sparingly in most hummus recipes and that it mostly contains unsaturated fat means there is not much to worry about. Like chickpeas, tahini is also high in protein. Apart from that, it is a great source of calcium.


Healthy Ingredients in Olive Oil

Another healthy ingredient found in hummus is olive oil. As most people know, olive oil is a healthy fat. It has high monounsaturated fat content but low in saturated fat. This oil can thus help regulate cholesterol and protect the heart from various diseases.


Health Benefits of Garlic and Lemon Juice

Garlic and lemon juice, meanwhile, are filled with antioxidants that reduce oxidative stress in the body. They also work to improve immune functions and fight of bacteria and viruses.


General Health Benefits of Hummus

Hummus as a whole contains plenty of Omega 3 fatty acids, which are great for improving intelligence and maintaining a healthy heart. On top of it all, this dish also has iron, vitamin B6, manganese, copper, folic acid, and amino acids. Tryptophan, phenylalanine, and tyrosine are the amino acids found in hummus that can promote good quality sleep and uplift one’s mood.



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