The Surprising 'One-Portion' Rule for Hummus
Many people are thrilled to learn that their favourite creamy dip, hummus, does indeed contribute to their daily fruit and vegetable intake. The chickpeas, which form the base of hummus, are a pulse, and pulses count towards your 5-a-day target. However, there is a crucial nuance that many people miss: pulses, including chickpeas, can only count as a maximum of one portion of your 5 a day, no matter how many you consume. This rule exists because pulses provide a different nutritional profile than fruits and vegetables, containing more protein and fibre, but fewer vitamins and minerals.
The Correct Hummus Portion Size
To qualify as one portion, you need to eat the right amount. An official portion of pulses, such as the chickpeas found in hummus, is approximately three heaped tablespoons, which is equivalent to 80g. Eating more than this in one day will not give you a second portion toward your five-a-day, though it will still provide valuable nutrients and fibre. It is also important to remember that this portion size is for the chickpeas themselves; for shop-bought hummus, which contains other ingredients like oil and tahini, checking the nutritional label for the recommended serving size is best, and this often aligns with the 80g standard.
Maximising Your 5-a-Day with Hummus
While hummus itself offers only one portion, it can be a powerful tool for boosting your overall fruit and vegetable intake. Its delicious flavour and creamy texture make it the perfect accompaniment for a variety of foods. Here’s how you can make it work for you:
- Use as a dip for vegetable sticks: Swap high-calorie crisps or creamy dips for hummus when snacking. Try dipping carrots, cucumber, celery, or pepper strips to easily add more portions to your day.
- Incorporate it into salads: A dollop of hummus can replace high-fat salad dressings. This adds flavour, fibre, and protein, helping you feel fuller for longer.
- Spread it on sandwiches and wraps: Use hummus instead of butter or mayonnaise in your sandwiches. Pair it with salad items like spinach, tomatoes, and red onion for a nutrient-packed lunch.
- Add to roasted vegetables: Mix hummus with roasted vegetables like sweet potatoes, parsnips, or carrots after cooking for extra flavour and texture.
- Thicken sauces and soups: A spoonful of hummus can add a creamy consistency and extra fibre to soups and pasta sauces, especially vegetable-based ones.
Nutritional Benefits of Hummus Beyond 5-a-Day
Even with the one-portion limit, hummus is an excellent addition to a healthy diet. It's packed with a range of vitamins, minerals, and healthy macronutrients that contribute to overall well-being.
- High in fibre: The high fibre content supports digestive health and helps control appetite by promoting feelings of fullness.
- Good source of plant-based protein: This makes it an especially valuable food for vegetarians and vegans looking to increase their protein intake.
- Healthy fats: Ingredients like tahini and olive oil provide heart-healthy unsaturated fats that help lower LDL ("bad") cholesterol.
- Rich in minerals: Hummus is a good source of essential minerals like magnesium, iron, zinc, and folate.
Homemade vs. Store-Bought Hummus
Choosing between homemade and store-bought hummus depends on your priorities, but there are some important nutritional differences to consider. While convenience is a major factor, making your own offers greater control over the ingredients. Store-bought versions can sometimes contain higher levels of salt and additives.
| Feature | Homemade Hummus | Store-Bought Hummus |
|---|---|---|
| Salt Content | You control the amount of salt, allowing for a lower-sodium option. | Can be high in salt; always check the label for sodium content. |
| Fat Type/Amount | You can use high-quality extra virgin olive oil and manage the quantity. | Quality of oil and total fat content can vary significantly. |
| Additives | Completely free from preservatives and artificial ingredients. | May contain preservatives to extend shelf life. |
| Cost | Generally more cost-effective to make in a large batch. | Higher cost per serving due to production and packaging. |
| Nutrient Density | Often fresher, which can preserve more nutrients. | Levels can vary depending on brand and freshness. |
| Time & Effort | Requires a small amount of time for preparation. | Zero preparation time required; ready-to-eat convenience. |
Conclusion: Hummus is a valuable part of a balanced diet
So, can hummus be one of your 5 a day? Yes, it absolutely can, as a source of one of your portions. However, it's crucial to remember that its contribution is limited to that single portion due to its classification as a pulse. To get the most out of your five-a-day journey, use hummus strategically as a way to make other vegetables more appealing and enjoyable. By pairing it with a vibrant mix of raw vegetables, you can easily add multiple portions to your day. Moreover, the nutritional benefits of hummus, from its fibre and protein content to its healthy fats, make it a smart and satisfying choice for a snack or meal accompaniment. For detailed official guidance on 5-a-day portion sizes and what counts, consult resources from health authorities like the NHS.
