The Core of the Matter: Hummus and the '5 a day' Rule
Hummus is a delicious and versatile dip, but its contribution to your daily fruit and vegetable intake often causes confusion. The primary reason hummus counts toward your '5 a day' is its main ingredient: chickpeas. As members of the legume family, chickpeas fall into the category of 'pulses'—the edible seeds of plants that are a staple of many healthy eating patterns, such as the Mediterranean diet. Health authorities like the NHS explicitly state that the chickpeas in hummus and falafel can contribute to your daily count.
However, there is a crucial caveat. While fruit and vegetable portions can be limitless, a key regulation states that pulses, including chickpeas and lentils, can only ever count as a maximum of one portion of your '5 a day,' no matter how much you eat. This is because they contain a slightly different nutritional profile compared to other vegetables and their calorie content can be higher.
What Counts as a Single Portion?
To get that single, valuable portion from your hummus, you need to consume a specific amount. A standard portion is roughly two to three heaped tablespoons, which amounts to about 80 grams. It's a modest quantity, so it's easy to overdo it, especially when snacking directly from the tub. Be mindful of portion sizes to keep your overall calorie and salt intake in check.
Beyond the 5 a Day: Hummus Nutritional Profile
Hummus is more than just a source of chickpeas for your '5 a day'; it's a nutritional powerhouse in its own right. The blend of chickpeas, tahini (sesame paste), olive oil, and lemon juice offers a range of health benefits.
- Plant-based protein: Hummus is an excellent source of protein, making it a great addition to vegetarian and vegan diets. Protein helps keep you feeling full and satisfied, aiding in weight management.
- Dietary fiber: The chickpeas provide a significant amount of fiber, which is essential for digestive health and regular bowel movements. Fiber can also help stabilize blood sugar levels.
- Healthy fats: The tahini and olive oil in hummus contribute healthy monounsaturated and polyunsaturated fats. These fats are beneficial for heart health and can help lower 'bad' LDL cholesterol.
- Vitamins and minerals: Hummus is packed with essential micronutrients, including manganese, copper, folate, iron, and magnesium.
Maximizing Your Veggie Intake with Hummus
To truly boost your '5 a day,' consider what you're pairing with your hummus. Instead of pita bread or chips, use raw vegetable sticks, also known as crudités. This clever strategy allows you to get multiple portions from your snack.
- Carrot sticks: A fantastic source of Vitamin A.
- Cucumber slices: Hydrating and low in calories.
- Bell peppers: Excellent for adding more color and Vitamin C.
- Celery sticks: A classic dipper that adds crunch.
- Broccoli and cauliflower florets: Offer a hearty texture and even more nutrients.
- Cherry tomatoes: Provides another fruit portion and a burst of flavor.
Hummus vs. Other Dips: A Nutritional Comparison
When choosing a dip, hummus often stands out as a healthier option compared to many creamy or processed alternatives. This is due to its higher fiber, protein, and overall nutrient density.
| Feature | Hummus (per 100g) | Ranch Dressing (per 100g) | Sour Cream (per 100g) | Peanut Butter (per 100g) |
|---|---|---|---|---|
| Energy (kcal) | 166 | 129 | 48 | 191 |
| Total Fat (g) | 9.60 | 13.36 | 4.64 | 16.44 |
| Saturated Fat (g) | 1.437 | 2.089 | 2.434 | 3.304 |
| Fiber (g) | 6.0 | 0.0 | 0.0 | 1.6 |
| Protein (g) | 7.90 | 0.40 | 0.59 | 7.11 |
| Sodium (mg) | 379 | 270 | 7 | 136 |
| Naturally Nutrient Rich Score | 98.42 | 23.02 | 42.95 | 67.94 |
Data sourced from a 2016 study referencing the USDA National Nutrient Database. Note that sodium content can vary significantly, especially in commercial products.
Choosing the Healthiest Hummus
While hummus is generally a healthy choice, not all products are created equal. Store-bought versions can be higher in salt, unhealthy fats, and preservatives. Here’s how to make a healthier choice:
- Check the label: Always read the nutritional information and ingredients list. Look for options lower in sodium and with a shorter ingredient list.
- Make your own: The healthiest option is often to make it at home. This allows you to control the amount of oil, salt, and garlic, and you can even experiment with adding different spices or roasted vegetables. For example, adding roasted red peppers or beetroot can provide extra vitamins and flavor. A generous drizzle of high-quality extra virgin olive oil can enhance both flavor and health benefits.
- Watch for portion size: Whether homemade or store-bought, remember that a little goes a long way. Stick to the recommended two to three tablespoons to enjoy the benefits without excess calories or sodium.
Conclusion
So, does hummus count as one of your 5 a day? The answer is a qualified yes, but with a few important details to remember. As a pulse, it can contribute one portion to your daily total, provided you consume a standard portion size of about two to three tablespoons. To get the most out of your snack, pair it with a variety of vegetable crudités, which will help you reach more of your daily fruit and vegetable goal. By being mindful of portion sizes and opting for healthier versions, hummus can be a delicious and nutritious part of a balanced diet.
For more information on what counts towards your five a day, visit the NHS Eat Well website.
