Hummus, a tasty and healthy dip or spread made from chickpeas, tahini, garlic, and lemon juice, has become a staple in many cuisines around the world. With its creamy texture and nutty flavor, it’s no wonder why hummus has gained such immense popularity. However, with the rise of health consciousness, many are left wondering about the calorie count of this beloved dip. In this article, we’ll delve into the world of homemade hummus and explore the answer to the burning question: how many calories are in a tablespoon of homemade hummus?
The Nutritional Profile of Hummus
Before we dive into the calorie count, it’s essential to understand the nutritional profile of hummus. A traditional recipe typically consists of:
- Chickpeas (also known as garbanzo beans)
- Tahini
- Garlic
- Lemon juice
- Salt
- Olive oil
These ingredients provide a rich source of:
Macronutrients
- Protein: Chickpeas are an excellent source of protein, making hummus a great option for vegetarians and vegans.
- Fiber: Chickpeas and tahini are high in dietary fiber, which can help promote digestive health and satiety.
- Healthy Fats: Tahini and olive oil provide a rich source of healthy fats, which are essential for brain function and hormone production.
Micronutrients
- Vitamins: Hummus is a good source of vitamins C and E, as well as B vitamins like folate and thiamin.
- Minerals: Chickpeas and tahini are rich in minerals like potassium, magnesium, and iron.
The Calorie Count of Homemade Hummus
Now that we’ve explored the nutritional profile of hummus, let’s get to the main event: the calorie count. The number of calories in a tablespoon of homemade hummus can vary depending on the recipe and ingredient ratios. However, based on a traditional recipe, here’s a breakdown of the approximate calorie count:
| Ingredient | Amount (per tablespoon) | Calories |
|---|---|---|
| Chickpeas | 2 tablespoons (30g) | 100-110 calories |
| Tahini | 1 tablespoon (15g) | 90-100 calories |
| Garlic | 1 clove (6g) | 4-5 calories |
| Lemon juice | 1 tablespoon (15g) | 5-6 calories |
| Salt | A pinch (1g) | negligible calories |
| Olive oil | 1 tablespoon (15g) | 120-130 calories |
| Total Calories per Tablespoon | 329-356 calories |
As you can see, the total calorie count for a tablespoon of homemade hummus ranges from approximately 329 to 356 calories. This is relatively high, but keep in mind that hummus is a nutrient-dense food, and the calories come from a balance of protein, healthy fats, and complex carbohydrates.
Factors Affecting the Calorie Count of Hummus
While the traditional recipe provides a general idea of the calorie count, several factors can influence the final calorie count of your homemade hummus. Some of these factors include:
Ingredient Ratios
- Using more or less of any ingredient can alter the calorie count. For example, adding more tahini will increase the calorie count, while using less chickpeas will decrease it.
Olive Oil Quantity
- The amount of olive oil used can significantly impact the calorie count. Using more olive oil will increase the calorie count, while using less will decrease it.
Additional Ingredients
- Adding other ingredients like paprika, cumin, or roasted garlic can change the flavor profile and calorie count of your hummus.
Serving Size
- The serving size of your hummus can greatly impact the calorie count. Serving smaller or larger portions will change the total calorie intake.
Tips for Reducing the Calorie Count of Your Hummus
If you’re concerned about the calorie count of your hummus, don’t worry! Here are some tips to help reduce the calorie count without compromising on flavor:
Use Less Olive Oil
- Try using a smaller amount of olive oil or substituting it with a lower-calorie oil like avocado oil.
Increase the Chickpea Ratio
- Adding more chickpeas and reducing the amount of tahini can help decrease the calorie count.
Add More Lemon Juice
- Using more lemon juice can help reduce the calorie count and add a burst of citrus flavor.
Experiment with Spices
- Instead of adding more olive oil, try using spices like cumin or paprika to add flavor without increasing the calorie count.
Conclusion
In conclusion, the calorie count of a tablespoon of homemade hummus can vary depending on the recipe and ingredient ratios. However, with a traditional recipe, the approximate calorie count ranges from 329 to 356 calories. By understanding the nutritional profile of hummus and the factors that affect the calorie count, you can make informed decisions about your ingredients and portion sizes. Remember, hummus is a nutrient-dense food that can be a healthy addition to your diet when consumed in moderation. So go ahead, indulge in this delicious and nutritious dip, and enjoy the benefits of a healthy and happy snack!
What is Hummus?
Hummus is a popular Middle Eastern dip made from chickpeas, also known as garbanzo beans, blended with tahini, lemon juice, garlic, and olive oil. This creamy and flavorful condiment is often served as an appetizer or side dish, and it’s also a great addition to sandwiches, salads, and vegetables.
Hummus is more than just a tasty dip – it’s also packed with nutrients and health benefits. Chickpeas are an excellent source of protein, fiber, and various vitamins and minerals, including folate, iron, and potassium. The tahini adds a boost of healthy fats, while the lemon juice provides a burst of vitamin C. Overall, hummus is a nutritious and delicious addition to any meal.
How Many Calories are in Hummus?
The calorie count of hummus can vary depending on the ingredients and portion size. On average, a 2-tablespoon serving of hummus contains around 100-150 calories. However, this can range from 50-200 calories per serving, depending on the brand and recipe used.
It’s worth noting that hummus is a relatively low-calorie dip compared to other popular condiments. For example, a 2-tablespoon serving of ranch dressing can contain upwards of 300 calories, while a similar serving of salsa can range from 50-100 calories. When consumed in moderation, hummus can be a healthy and nutritious addition to your diet.
What are the Health Benefits of Hummus?
Hummus is a nutrient-dense food that offers a range of health benefits when consumed as part of a balanced diet. The chickpeas provide a boost of protein, fiber, and vitamins and minerals, which can help support heart health, digestion, and satiety. The tahini adds healthy fats, which can help lower cholesterol levels and improve brain function.
Additionally, hummus contains antioxidants and anti-inflammatory compounds that can help protect against chronic diseases such as heart disease, diabetes, and certain cancers. The fiber and protein in hummus can also help with weight management and reduce the risk of chronic diseases. Overall, hummus is a healthy and nutritious addition to a balanced diet.
Can I Make Hummus at Home?
Yes, making hummus at home is relatively easy and only requires a few ingredients, including chickpeas, tahini, lemon juice, garlic, and olive oil. Simply drain and rinse the chickpeas, then blend them with the remaining ingredients in a food processor or blender until smooth. You can also customize the recipe to your taste by adding spices, herbs, or other ingredients.
Making hummus at home allows you to control the ingredients and portion sizes, which can help you manage the calorie count and nutritional content. You can also experiment with different flavors and ingredients to create unique and delicious variations. Plus, homemade hummus is often cheaper than store-bought versions, making it a great option for those on a budget.
What are Some Healthy Ways to Eat Hummus?
Hummus is a versatile condiment that can be enjoyed in a variety of healthy ways. One of the most popular ways to eat hummus is with vegetables, such as carrot and celery sticks, cucumber slices, or cherry tomatoes. You can also use hummus as a dip for whole-grain crackers or pita chips.
Other healthy ways to eat hummus include spreading it on whole-grain sandwiches or wraps, using it as a topping for salads, or mixing it with olive oil and lemon juice as a healthy salad dressing. You can also use hummus as a dip for grilled meats or vegetables, or as a side dish for falafel or other Middle Eastern dishes.
Is Hummus Suitable for Vegans and Vegetarians?
Yes, hummus is a vegan and vegetarian-friendly condiment, as it’s made from chickpeas, tahini, lemon juice, garlic, and olive oil. However, it’s always a good idea to check the ingredient label or recipe to ensure that no animal-derived ingredients or by-products have been added.
Many commercial hummus brands are also vegan and vegetarian-friendly, but be sure to check the ingredient label or contact the manufacturer to confirm. If you’re making hummus at home, you can easily customize the recipe to suit your dietary needs and preferences.
Can I Freeze Hummus?
Yes, hummus can be frozen for up to 6 months in an airtight container. Simply scoop the hummus into a freezer-safe container, press plastic wrap or aluminum foil onto the surface, and place it in the freezer. When you’re ready to eat it, simply thaw the hummus in the refrigerator or at room temperature.
It’s worth noting that frozen hummus may lose some of its creamy texture and flavor, so it’s best to use it within a few months of freezing. You can also portion out individual servings of hummus into ice cube trays and freeze them for up to 6 months, making it easy to thaw and enjoy on the go.