Hummus and the 5 A Day Guideline: The Definitive Answer
Yes, hummus does count towards your 5 A Day, but with a crucial caveat. The core ingredient that qualifies hummus for this is the chickpea, which is classified as a pulse. Under UK dietary guidelines, pulses and beans can only count as a maximum of one of your 5 A Day portions, regardless of how much you consume. This is because while they are rich in fiber and other nutrients, their overall nutritional profile differs from most fruits and vegetables. For example, a generous helping of hummus and a bowl of baked beans in the same day would still only register as one portion of your 5 A Day in total. The guidance is clear: enjoy hummus as a part of your daily intake, but know that it won't single-handedly solve your 5 A Day challenge.
The Chickpea Connection: Why Hummus Qualifies
Hummus is traditionally a blend of chickpeas, tahini (sesame seed paste), olive oil, lemon juice, and garlic. The star ingredient for the 5 A Day purpose is the chickpea. Chickpeas are legumes, and when pureed to create hummus, they retain their nutritional value. Other components like garlic and lemon juice add flavour, but the chickpeas provide the bulk of the fiber, protein, and the vitamins and minerals that make it count as a pulse portion. This makes it a great plant-based source of nutrients, especially for those following a vegetarian or vegan diet.
The Portion Size That Counts
For hummus to count as one of your 5 A Day, the recommended portion size is two to three heaped tablespoons, which is roughly 80 grams. This portion provides a good boost of fiber and protein. However, it is essential to be mindful of the overall caloric density, as hummus also contains fats from tahini and olive oil. While these are healthy fats, portion control is key, especially if you are managing your calorie intake for weight loss. Many people consume more than the recommended portion size in one sitting, so it's worth measuring your serving, particularly with shop-bought varieties, which can sometimes contain higher levels of salt.
Hummus: More Than Just a Dip
Beyond its contribution to your 5 A Day, hummus offers several other nutritional benefits that make it a healthy addition to a balanced diet.
Key Nutritional Benefits of Hummus
- Source of plant-based protein: The chickpea base makes it an excellent protein source for vegetarians and vegans, aiding muscle repair and satiety.
- High in dietary fibre: Hummus is rich in fibre, which is crucial for digestive health, helps with bowel regularity, and can contribute to feelings of fullness.
- Promotes heart health: Ingredients like olive oil and tahini contain heart-healthy monounsaturated and polyunsaturated fats that can help lower LDL ('bad') cholesterol.
- Supports blood sugar control: The combination of protein, fibre, and healthy fats helps to slow down carbohydrate absorption, preventing blood sugar spikes.
- Rich in vitamins and minerals: Hummus is a source of essential nutrients, including folate, magnesium, potassium, and iron.
How Hummus Stacks Up Against Other Dips
When considering your dipping options, hummus offers a more nutrient-dense choice compared to many creamy or processed alternatives. This comparison highlights why it’s a healthier swap:
| Feature | Hummus (e.g., store-bought) | Ranch Dressing (e.g., store-bought) | Sour Cream Dip (e.g., store-bought) |
|---|---|---|---|
| Core Ingredients | Chickpeas, Tahini, Olive Oil | Vegetable Oil, Buttermilk, Seasonings | Sour Cream, Cream Cheese, Seasonings |
| 5 A Day Contribution | Counts as one pulse portion (2-3 tbsp) | Does not contribute | Does not contribute |
| Primary Nutrient Source | Protein, Fiber, Healthy Fats | Fat, often Saturated Fat | Fat, often Saturated Fat |
| Calorie Density | Moderate (approx. 80 kcal per 2 tbsp) | High (approx. 130 kcal per 2 tbsp) | High (approx. 100 kcal per 2 tbsp) |
| Gut Health Benefits | High in fiber, promotes healthy gut bacteria | Contains minimal fiber | Contains minimal fiber |
| Sodium Content | Variable; check labels. Can be high in some versions | Often high in sodium | Can be high in sodium |
The Best Way to Enjoy Hummus for Your 5 A Day
To maximize the health benefits and get the most from your hummus portion, consider the following tips:
Mind Your Dippers
While pita bread is a classic pairing, using fresh vegetable sticks—such as carrots, cucumber, bell peppers, or celery—turns your snack into a multi-portion 5 A Day winner. The crunchy vegetables add extra vitamins, minerals, and fiber, complementing the creamy dip perfectly.
Make Your Own for Better Control
Many store-bought hummus brands can be high in salt and saturated fat. Making your own at home allows you to control the ingredients. By using less tahini or a little extra chickpea water (aquafaba) and fresh lemon juice, you can create a healthier, flavourful version.
Integrate Hummus into Meals
Beyond just dipping, hummus is a versatile ingredient. Use it as a healthy spread instead of butter or mayonnaise in sandwiches and wraps. It can also be thinned with water and used as a creamy salad dressing, or added to warm dishes like baked potatoes or pasta sauces for a nutrient boost.
Conclusion: Making Hummus a Smart Choice
In short, is hummus part of your 5 A Day? Yes, it is, but its role is a limited one. A two-to-three-tablespoon portion provides a valuable pulse-based contribution, but it can only count as one portion, no matter how much you eat. It's a nutrient-rich and satisfying option that can help you meet your daily intake goals, especially when paired with a colourful array of raw vegetables. The key to enjoying hummus as part of a healthy diet is to be mindful of portion sizes and to choose healthier, low-sodium versions—or better yet, make your own. By making smart choices about how you consume it, hummus can be a delicious and nutritious part of your daily routine. You can find more information on the official 5 A Day guidelines on the NHS website.
