This popular Middle Eastern dip made from ingredients including chick peas, tahini (sesame seed) paste, garlic, olive oil and lemon juice, was rarely seen on supermarket shelves and had to purchased at the deli counter.
Nowadays, they’re a prominent feature in the chiller cabinets in virtually all supermarkets and smaller grocery stores around the world.
Hummus is seen as a healthy dip. And to a certain extent it is. It’s a good source of protein and fibre with low amounts of sugar and salt. Hummus is typically high in fat, though these are mostly healthy fats. However, the higher the fat content in a food, the more calories it will have. It’s very easy to get through a pot of hummus and feel virtuous that you’re eating healthily. Unfortunately, a 230g tub of hummus can contain over 600 calories and 50g of fat (70% of the recommended daily amount of fat for adults).
If you’re on a diet, watching your weight or trying to keep your fat intake down, you can save many calories and consume less fat by swapping to the reduced fat varieties. Most supermarkets sell these in convenient snack sized 60g and 70g pots. This makes it much easier not to go overboard while eating this delicious dip.
Here are a few of the reduced fat varieties of hummus which can be found in some of the main supermarkets.
Tesco Reduced Fat Houmous Selection
Reduced fat hummus from Tesco contains 30% less fat than Tesco’s standard hummus. This brings the calorie count down from 315 to 250 calories per 100g and the fat content down from 28g to 17.8g.
This selection of three types of hummus are packed in convenient snack sized 70g pots. Each pack contains 1 x hummus, 1 x lemon & coriander and 1 x red pepper.
Nutrition Information: Per 100g (reduced fat hummus): 250 calories, 8.0g protein, 14.2g carbohydrates, 1.0g sugars, 17.8g fat, 2.0g saturates, 4.9g fibre, 0.8g salt. Suitable for vegetarians. No artificial flavours, colours, or preservatives.
Morrisons eat smart Assorted Houmous Stacker
Morrisons eat smart assorted hummus stacker contains three varieties: hummus, lemon & coriander and roasted red pepper. All have 30% less fat than Morrisons regular hummus.
The 70g pot of hummus has 174 calories and is worth 5 ProPoints as calculated by Morrisons using information published by Weight Watchers Int’l Inc.
The 70g pot of Lemon & Coriander hummus has 155 calories and is worth 4 ProPoints as calculated by Morrisons using information published by Weight Watchers Int’l Inc.
The 70g pot of Roasted Red Pepper hummus has 120 calories and is worth 3 ProPoints as calculated by Morrisons using information published by Weight Watchers Int’l Inc.
Nutrition Information: Per 100g (reduced fat hummus): 248 calories, 8.7g protein, 12.4g carbohydrates, 0.4g sugars, 18.2g fat, 2.2g saturates, 4.4g fibre, 0.8g salt.
Essential Waitrose Reduced Fat Houmous
Waitrose’s reduced fat hummus pots contain 30% less fat than typical Waitrose hummus. Their hummus stacker holds 3 x 60g pots with each pot worth 101 calories.
Waitrose regular hummus has 313 calories and 28.82g of fat per 100g compared with the reduced fat variety which has 168 calories and 11.9g of fat.
Nutrition Information: Per 100g (reduced fat hummus): 168 calories, 8.7g protein, 6.6g carbohydrates, 0.6g sugars, 11.9g fat, 1.7g saturates, 9.1g fibre, 1g salt. Suitable for vegetarians.
ASDA Chosen by you 30% less fat houmous
ASDA’s stacker pots can be purchased as a reduced fat variety of 3 pots of plain hummus or as a selection pack of hummus, lemon & coriander, and red pepper & chilli hummus.
Each 60g plain hummus pot has 154 calories and 30% less fat than ASDA’s standard hummus.
Per 100g, the reduced fat variety has 256 calories and 18.2g of fat per pot. The standard hummus has 320 calories and 26.3g of fat per 100g.
Nutrition Information: Per 100g (reduced fat hummus): 256 calories, 8.5g protein, 11.9g carbohydrates, 0.5g sugars, 18.2g fat, 2.1g saturates, 5.5g fibre, 0.4g salt.
Sainsbury’s Houmous be good to yourself
Comparing the reduced fat variety with the standard hummus, the reduced fat variety has 167 calories and 10.0g of fat per 100g whereas the standard hummus has 267 calories and 22g of fat.
Nutrition Information: Per 100g (reduced fat hummus): 167 calories, 7.1g protein, 12.3g carbohydrates, 0.6g sugars, 10.0g fat, 1.5g saturates, 6.0g fibre, 1.09g salt. Suitable for vegetarians and vegans.
See the 'Guidelines for different nutrients in food' post to see how many calories, and how much fat, sugar and salt you should be eating each day.
Supermarket comparisons of reduced fat hummus:
Fat and Calories
Hummus recipe books and gadgets to make your own
© Diets and Calories 2011