How many calories are in a tablespoon of original hummus?

A single tablespoon of original hummus contains around 25-30 calories, although this can vary between brands and recipes. This dip, made from chickpeas, tahini, and olive oil, is a popular choice for health-conscious people worldwide. The calorie content is key to mindful eating.

Quick Summary

One tablespoon of hummus generally has between 25 and 30 calories, depending on preparation and ingredients. This article breaks down its nutritional value and offers advice on balancing its healthy fats and fiber for weight management.

Key Points

• Standard Calorie Count: A tablespoon of original hummus contains approximately 25-30 calories, with homemade versions potentially higher.

• Balanced Macronutrients: Calories come from a mix of carbohydrates, protein, and fat, with healthy fats from tahini and olive oil.

• Supports Satiety: High fiber and protein, mainly from chickpeas, helps promote fullness and aids in weight management.

• Heart-Healthy Fats: The monounsaturated and polyunsaturated fats from olive oil and sesame seeds in tahini are good for heart health.

• Portion Control is Key: Hummus is calorie-dense. A standard serving is 2 tablespoons, and portioning is crucial.

Understanding the Calorie Count in a Tablespoon of Hummus

The calorie count of hummus is a key consideration, especially for those watching their calorie intake. The calories in a tablespoon of hummus can differ based on whether it is homemade or store-bought. The ingredients—chickpeas, tahini (sesame paste), olive oil, lemon juice, and garlic—all influence the overall nutritional profile. Even small changes in the proportions of these components can affect the final calorie count.

For a home-prepared, standard tablespoon (about 15g) of original hummus, the USDA indicates that there are around 27 calories. Commercial brands may have a slightly lower average, closer to 25 calories per tablespoon, according to some nutrition databases. This difference can be attributed to the amount of olive oil and tahini used. Knowing this range helps you make informed choices about your snack choices.

The Breakdown: What Makes Up Hummus Calories?

The calories in hummus come from a balanced macronutrient profile of carbohydrates, fat, and protein. The fat content, primarily from olive oil and tahini, accounts for a significant portion of the calories. These are considered heart-healthy monounsaturated and polyunsaturated fats. Chickpeas provide complex carbohydrates and plant-based protein, adding to the dip's satiating properties.

Macronutrient Profile per Tablespoon (Approximate)

• Fat: About 1-2 grams. Important for satiety and flavor.
• Carbohydrates: Approximately 2-3 grams. Primarily from chickpeas, which provide complex carbs and fiber.
• Protein: Around 1 gram. The plant-based protein from chickpeas is beneficial, particularly for vegans and vegetarians.

This balance of macronutrients makes hummus a beneficial part of a weight management plan. The fiber and protein help you feel full and satisfied for longer, reducing the urge to overeat.

Hummus vs. Other Common Dips: A Nutritional Comparison

Comparing hummus to other popular dips puts its calorie count into perspective. This demonstrates why hummus is often seen as a healthier alternative, especially when used for portion-controlled snacking with vegetables instead of high-calorie chips.

Dip (per 2 tablespoons)	Calories	Total Fat (g)	Protein (g)
Original Hummus	50-60	2-4	2-3
Ranch Dressing	120-140	12-14	1
Sour Cream Dip	60	6	1
Guacamole	70-80	7	1

As the table shows, hummus offers a lower calorie count compared to many creamy dressings, while also providing a higher protein and fiber count than other dips. The healthy fats in hummus are another distinguishing factor, providing nutritional benefits that less healthy options lack.

Making Your Own Hummus to Control Calories and Ingredients

Making hummus from scratch allows control over ingredients, sodium content, and calorie density. By adjusting the amount of olive oil and tahini, you can create a lighter version while maintaining the classic flavor. A standard recipe typically includes canned or cooked chickpeas, tahini, lemon juice, garlic, and a drizzle of olive oil.

Tips for a Healthier Homemade Version:

• Reduce the Oil: Use less olive oil and a very light drizzle on top for flavor.
• Increase the Fiber: Add a handful of steamed vegetables, like cauliflower, to the mix to boost fiber and volume.
• Flavor with Herbs: Use fresh herbs or spices like paprika and cumin for flavor instead of extra oil or salt.
• Use Aquafaba: Substitute some of the oil with aquafaba (the liquid from a can of chickpeas) for a creamier, lighter texture.

Practical Ways to Enjoy Hummus Mindfully

Enjoying hummus as part of a balanced diet involves portion control and pairing it with healthy options. Here are ways to incorporate hummus into meals and snacks:

• Veggie Dip: Pair hummus with fresh vegetables like carrot sticks, cucumber slices, and bell peppers. This adds vitamins and fiber.
• Sandwich Spread: Use hummus as a healthier alternative to mayonnaise on sandwiches and wraps. It adds flavor, fiber, and protein.
• Salad Topping: A spoonful of hummus can be a creamy, flavorful dressing for salads. Thin it out with lemon juice or water.
• Meal Base: Use hummus as the base for a Buddha bowl, topping it with grilled chicken, roasted vegetables, and grains. This creates a balanced meal.

Conclusion: Hummus as a Healthy, Calorie-Conscious Choice

In conclusion, a tablespoon of original hummus has a modest number of calories, typically ranging between 25 and 30 depending on the preparation. Its nutritional value, from chickpeas and healthy fats from tahini and olive oil, makes it a superior choice compared to many other dips and spreads. The combination of protein and fiber supports digestive health, heart health, and weight management by promoting satiety. By being mindful of your portion size and choosing healthy pairings, hummus can be a regular and beneficial part of a balanced diet. When made at home, you control the ingredients, ensuring the healthiest and most delicious version. For more information on dietary guidelines, consult the National Institutes of Health.

NIH.gov: The Nutritional Value and Health Benefits of Chickpeas and Hummus

Frequently Asked Questions

Is hummus a good option for weight loss?

Yes, hummus can be a good option for weight loss when eaten in moderation. Its high fiber and protein content helps you feel full and satisfied, which can prevent overeating.

What is a standard serving size for hummus?

A standard serving size for hummus is 2 tablespoons.

Why does homemade hummus sometimes have more calories than store-bought?

Homemade hummus may have more calories because more olive oil or tahini is often used. Commercial brands may use different ingredient proportions or processing methods.

Is hummus high in fat?

Hummus does contain fat, primarily from tahini and olive oil. However, these are mostly healthy monounsaturated and polyunsaturated fats that offer health benefits for the heart.

What is the primary ingredient in original hummus?

The primary ingredient in original hummus is chickpeas, also known as garbanzo beans.

How can I reduce the calorie count of my hummus?

To reduce the calorie count, use less olive oil and tahini, and incorporate lower-calorie alternatives like aquafaba or blended steamed vegetables to maintain a creamy texture.

Does hummus have any negative side effects?

While healthy, potential downsides include its calorie density if not portioned correctly. For some, the combination of chickpeas and tahini can cause digestive discomfort like bloating or gas.