How Many Calories Are in 2 Tablespoons of Hummus?
A typical serving of 2 tablespoons of store-bought hummus contains approximately 70 calories. However, this can vary slightly depending on the specific brand and ingredients used.
A Deep Dive into Hummus: More Than Just Calories
Hummus, a creamy and flavorful dip originating from the Middle East, has become a global culinary staple. It’s not only delicious but also boasts a wealth of nutritional benefits, making it a popular choice for health-conscious individuals. Understanding its caloric content and nutritional profile can help you make informed dietary choices.
The Basic Building Blocks of Hummus
Hummus is traditionally made from a blend of simple, wholesome ingredients:
- Chickpeas (Garbanzo Beans): The heart of hummus, providing protein, fiber, and complex carbohydrates.
- Tahini: A paste made from ground sesame seeds, contributing healthy fats and a creamy texture.
- Lemon Juice: Adds brightness and vitamin C.
- Olive Oil: Contributes healthy fats and enhances flavor.
- Garlic: Offers a pungent flavor and potential health benefits.
- Salt: Enhances the overall taste.
Variations abound, with different recipes incorporating ingredients like roasted red peppers, spices, or herbs, which can influence the final caloric content.
Calorie Breakdown: Ingredient by Ingredient
While the total calorie count for 2 tablespoons of hummus typically hovers around 70, understanding the contribution of each ingredient can provide a clearer picture.
| Ingredient | Approximate Calories per Serving (Based on 2 Tablespoons Hummus) |
|---|---|
| Chickpeas | 20-25 |
| Tahini | 30-35 |
| Olive Oil | 10-15 |
| Lemon Juice, Garlic, Salt | Minimal (negligible) |
This is just an estimation, and the exact proportions used in a specific recipe will impact the final calorie count.
The Nutritional Powerhouse: Beyond Calories
Hummus is more than just a low-calorie dip; it’s a source of valuable nutrients:
- Protein: Contributes to satiety and muscle building.
- Fiber: Aids digestion, promotes fullness, and helps regulate blood sugar levels.
- Healthy Fats: Supports heart health and brain function.
- Vitamins and Minerals: Provides essential nutrients like iron, folate, and manganese.
These nutritional benefits make hummus a healthy and satisfying addition to a balanced diet.
Store-Bought vs. Homemade: Caloric Differences
The calorie content of hummus can vary depending on whether it’s store-bought or homemade. Store-bought hummus often contains added oils and preservatives, which can increase the calorie count. Homemade hummus allows you to control the ingredients and proportions, potentially resulting in a lower-calorie and healthier option.
Tips for a Healthier Hummus
Here are some tips for making or choosing a healthier hummus:
- Make your own: Control the ingredients and reduce added oils.
- Use less olive oil: Experiment with using water or broth to achieve desired consistency.
- Choose lower-sodium options: Reduce salt intake.
- Pair with healthy dippers: Opt for raw vegetables instead of chips or crackers.
By following these tips, you can enjoy the benefits of hummus without compromising your health goals.
Common Mistakes to Avoid
- Overestimating serving size: 2 tablespoons is a smaller portion than many people realize.
- Ignoring the ingredients list: Check for added sugars, excessive oils, or unhealthy additives.
- Relying solely on hummus for protein: While hummus does contain protein, it should be part of a balanced diet that includes other protein sources.
- Assuming all hummus is created equal: Calorie and nutritional content can vary significantly between brands and recipes.
By being mindful of these common mistakes, you can make informed choices about hummus consumption.
Frequently Asked Questions (FAQs)
Is hummus good for weight loss?
Yes, hummus can be a helpful addition to a weight loss plan. Its high fiber and protein content promote satiety, helping you feel full for longer and potentially reducing overall calorie intake. However, portion control is crucial, as it is still calorie-dense.
Does the type of chickpea affect the calorie count of hummus?
While the specific variety of chickpea has a minimal impact, the preparation method does. Canned chickpeas might retain slightly more water, potentially leading to a very slight reduction in calories per volume, but the difference is negligible for typical hummus consumption.
What’s the best way to measure 2 tablespoons of hummus?
Using a standard measuring tablespoon is the most accurate method. Level the hummus in the spoon to ensure you’re getting a consistent measurement. Avoid using overly rounded or heaping spoonfuls, as this can significantly increase the serving size.
Can I use other beans instead of chickpeas to make hummus?
While chickpeas are the traditional ingredient, you can experiment with other beans like white beans or black beans. However, the flavor and texture will differ. The caloric content will also vary slightly depending on the bean used.
How does the olive oil used in hummus affect the calorie count?
Olive oil is a significant source of calories in hummus. Using high-quality extra virgin olive oil is recommended for its health benefits and flavor, but remember that all olive oils contain roughly the same number of calories per tablespoon. Reducing the amount of olive oil can lower the calorie count.
Is there a difference in calories between different flavors of hummus?
Yes, flavored hummus often contains additional ingredients that can affect the calorie count. Roasted red pepper hummus, for example, might have slightly fewer calories due to the addition of peppers, while sun-dried tomato hummus might have more due to the oil-packed tomatoes. Always check the nutrition label.
How long does hummus typically last after opening?
Hummus typically lasts for 3-5 days in the refrigerator after opening. Always store it in an airtight container to prevent it from drying out and to maintain its quality. Discard if you notice any signs of spoilage, such as mold or a sour smell.
Can I freeze hummus?
Yes, hummus can be frozen, although the texture may change slightly upon thawing. It’s best to freeze it in an airtight container, leaving some headspace to allow for expansion. Thaw it in the refrigerator overnight and stir well before serving.
Is hummus gluten-free?
Hummus is naturally gluten-free as it is made from chickpeas, tahini, lemon juice, olive oil, garlic, and salt. However, it’s essential to check the label of store-bought hummus to ensure that no gluten-containing ingredients have been added during processing.
What are some healthy ways to enjoy hummus?
Hummus is incredibly versatile. Enjoy it as a dip for raw vegetables, spread it on whole-wheat toast or sandwiches, use it as a salad dressing, or add it to wraps. Its creamy texture and nutty flavor make it a delicious and healthy addition to various dishes.
Does the brand of tahini affect the calorie count of hummus?
The brand of tahini does not significantly impact the calorie count, as tahini is almost entirely sesame seeds. However, different brands may have slightly different textures and flavors. Focus on selecting a tahini made from 100% sesame seeds without any added ingredients.
Are there any potential downsides to eating too much hummus?
While hummus is generally healthy, eating too much can lead to weight gain due to its calorie content. Additionally, some individuals may experience digestive discomfort, such as gas or bloating, due to the high fiber content. Moderation is key.