Support Salvation Army Wildfire Relief

Love it, Like it, Hate it: Hummus

This is an archived article and the information in the article may be outdated. Please look at the time stamp on the story to see when it was last updated.

Hummus is perceived as a good-for-you snack, but if we’re not careful, it can quickly pack in a hefty dose of carbs and calories.  Today we’re Getting the Skinny with Molly on her top picks and worst bets for this popular little chickpea snack!

  • Traditional hummus: chickpeas (garbanzo beans), oil, tahini (ground sesame), salt, seasonings.
  • 70 calories per serving, with 8-10 servings per tub – translating to 560-700 calories per container

Unless otherwise indicated, nutrition facts are for a standard two-tablespoon serving.  And think beyond pita chips: Use hummus for a sandwich spread in place of mayo, and use fresh veggies for dipping to save calories + carbs and add nutritional boost!

LOVE IT!

Engine 2 Hummus and Whole Foods Market’s Low Fat Hummus

  • 25 calories – 40-100 mg sodium – 3-4 grams carb – 1 gram fiber – 1 gram sugar – 1 gram protein
  • Ingredients: Simply chickpeas + seasonings, no oil
  • Nearly 2/3 fewer calories than traditional hummus

Trader Joe’s Beet Hummus

  • 45 calories – 100 mg sodium – 4 grams carb – 1 gram fiber – 2 grams sugar – 1 gram protein
  • Ingredients: Garbanzo beans, beets, beet juice, tahini, lemon juice, balsamic vinegar, garlic, spearmint…
  • 1/3 fewer calories than traditional hummus

HOPE Organic Hummus: Jalapeno Cilantro

  • 40 calories – 160 mg sodium – 3 grams carb – 1 gram fiber – 1 gram sugar – 1 gram protein
  • Ingredient: organic garbanzo beans, jalapenos, extra virgin olive oil, tahini, sea salt, spices, lime, cilantro
  • 40 % fewer calories than traditional hummus

 

LIKE IT!

Traditional-style Hummus like Sabra, Cedar’s, or locally-owned Nur’s Kitchen:

  • 60-70 calories – 100-130 mg sodium – 3-4 grams carb – 1 gram fiber – 1 gram sugar – 1-2 grams protein
  • Ingredients include traditional ingredients of chickpeas, oil, tahini, salt, seasonings

Eat Well Embrace Life Hummus Zesty Sriracha Carrot Hummus

  • 50 calories – 90 mg sodium – 5 grams carb – 2 grams fiber – 2 grams sugar – 2 grams protein
  • Made with white beans or black beans instead of chickpeas, with add-ins like carrots
  • Slightly fewer calories, but still the similar protein + fiber, plus additional vitamin A in Carrot Hummus

 

Hummus + [4 oz Hummus Pack + Chicken Grab & Go Cups]

  • 240 calories – 400 mg sodium – 18 grams carb – 6 grams fiber – 3 grams sugar – 13 grams protein
  • Ingredients include Hummus [Cooked Garbanzo Beans, Water, Sesame Tahini, Lemon Juice, Soybean Oil and/or Canola Oil, Olive Oil..]; Cooked Chicken [Chicken Breast, Natural Potato Starch, Seasoning, Potassium Chloride (salt substitute)].

 

HATE IT!

Sabra Hummus + Pretzel Snack Pack

  • 320 calories – 840 mg sodium – 40 grams carb – 5 grams fiber – 1 gram sugar – 10 grams protein
  • Paired with pretzels (white flour)
  • The labels are somewhat sneaky, with the nutrition facts printed around the seam of container + nutrition facts of hummus and pretzels are listed separately

 

##

Want more from Molly?  Click here to sign up for Nutrition Bites, her weekly e-newsletter with links to her Get the Skinny TV segments here on WGNO, and her weekly column in NOLA.com|The Times-Picayune!   And you can follow Molly on Facebook, Twitter, & Instagram:  @MollyKimballRD