Calories in hummus

Calories in hummus asks what is the garbanzo bean and chickpea story?

What we are looking at here today is another addition to our healthy slow food, made fast; specifically at how many calories there are in a sandwich, compared with peanut butter, cream cheese and mayonnaise.

By Bernard Preston

It's especially for the woman who wants to stay svelte and sinewy, but loves to indulge in the odd ice cream.

When looking at keeping the inches off the waist the most important consideration is the so called glycemic index of a carbohydrate.

Starches with a high GI invoke the fat hormone, insulin, which immediately stores high glucose in the blood stream as adipose tissue; the stuff you don't want.

But how many calories in hummus?

Incidentally, don't buy your hummus; it's so easy to make. I went to a luncheon yesterday to which someone had brought a tub from the local health shop; it tasted awful with all the chemical preservatives. I did a quick calculation on seeing the price; it's five times more for what takes literally only a few minutes to make.

Check out our quick hummus recipe.

Healthy choice foods

Healthy choice foods with as many coloured salads as possible are what really make a difference. Enjoy 8-10 the greens, oranges and reds every day and you decrease the all cause of death by a massive 33%; that's strong research following a large group of people for twenty years; really no worries about the calories in hummus.

Office lunch

Office lunch is one in three meals; eat junk and you're going downhill. Make your salads more interesting and no need to fuss about the calories in hummus, as we'll see.

What I do, and am encouraging you to do, is not to eat out for lunch, or go to a fast food take away, but rather to rattle up a sandwich before stepping out the door. Today, just for fun I'm going to time it.

  • 3 slices wholewheat bread
  • Butter but never margarine; why?
  • Cheese/ mustard
  • Lettuce
  • Radishes and olives
  • Hummus
  • Boiled egg
  • Apple vlaai

Notice that foods above are not shy on fat, but they are low in polyunsaturates and cholesterol.

The former increases inflammation in the whole body and animal fats increase a host of bad diseases; but in the context of a high fibre meal, an egg, a little butter and cheese are definitely allowed.

Note too the healthy fats in the olive oil in the hummus.

Overall the glycemic index of this meal is very low; it's not fattening.

Ah, and a small piece of honeycomb, but that's really only for those privileged to have a beehive in the garden; these things are a matter of choice.

Step 1: On arising, place an egg into a pot and just enough water to cover the bottom. Bring rapidly to the boil, and once boiling hard, switch off and leave to stand for ten minutes. Cooked.

Step 2: It took me all of two minutes to butter the bread, made sandwiches with cheese and mustard, with a leaf of lettuce, and another with hummus.

Step 3: Another two minutes to toss in a couple radishes, a dozen olives, a slice of apple pie and the boiled egg.

In total, four minutes + the boiling of the egg.

Open hummus sandwich and red paprika

Bread has a relatively high Glycemic Index (GI), even wholewheat bread, turning quite quickly to blood glucose and giving a moderate insulin rush. To lower that GI, all you need to do is add  protein, fat and fibre. Nothing could be better than a small amount of butter on the bread, and the protein and fibre in hummus.

Read more about GI at Carbohydrate Count Chart ...

Calories in hummus

Calories in hummus invites the question whether it's fattening and are they friendly or cholesterol rich?

Calories 177kcal, 742kJ588kcal, 2462kJ342kcal, 1431kJ390kcal, 1631kJ
Protein 4,9255,90,9
Carbohydrate 20204,124
FAT 8,6503433
Fibre 4600
Calcium 49439814
Magnesium 2915492
Potassium 1736491389
Zinc 1,12,90,510,18
Selenium 2,45,62,41,6
Vit C 8000
Folate 0,474116
Vitamin A 501343220
Vit B-12 000,30,21
Vit E 0,890,32,1
SATURATED FAT 1,110,2194,9
OMEGA-3 001,30
MUFAs 4,92499
PUFAs 2,1141,418

I reckon you can choose any one of these four on your lunchtime sandwich, even cream cheese or tuna and mayo, and it will beat your fast-food lunch hands down, but let's look at them briefly:

  1. The calories in hummus are the lowest
  2. Peanut butter is higher in protein, and has no more carb.
  3. But the calories in peanut butter are 7x higher. Fattening, so just a thin spread, plus a leaf of lettuce in the sandwich. Then it doesn't stick to your mouth! Lekker.
  4. Cream cheese is much lower in carb that either hummus and peanut butter but has zero fibre. It's also highest in calcium, but also highest in saturated fat, by far. 20x that in hummus. Easy does it!
  5. The anti-oxidants zinc, magnesium and selenium and vitamin E are highest in peanut butter, but it has no vitamin C, another important anti-oxidant.
  6. Nothing comes close to the hummus when we are looking at the fat profile. One twentieth of the saturated fat of cream cheese, and it has the right mono/ poly unsaturated fat ratio. We eat too many polys in the great Western diet.
  7. Mayo too has its benefits and provide you make homemade mayonnaise I have no truck with it. 

Bernard Preston's office lunch

Bernard Preston is a semi retired chiropractor passionate about healthy choice foods, and preserving the planet for our grandchildren's children.

Conserving rainwater, capturing the energy from the sun and organic gardening are his vision. Oh, and beekeeping, flying gliders and motorcycles and many other crazy things.

I write my SHORT ANECDOTES from a different Chiropractic Coalface (at Chiropractie Dordrecht) two days a week. SHORT ANECDOTE ...

It involves a twenty-minute cycle to the train station, 9 minutes of the Sudoku of the day on the train and then a ten minute walk. It's a bit of a fag, but then I've cancelled my gym membership. This is much more fun, but I do need a solid breakfast and lunch or I fade away during the day!

I timed it, this lunch took me four minutes to throw together.

  1. An egg and just enough water to cover the bottom of the pot, boil.
  2. A hummus sandwich (two slices of bread). I don't have time for my Olive Bread Recipe during the week, so just regular wholewheat. OLIVE BREAD RECIPE ...
  3. A dozen olives.
  4. A cheese and lettuce and mustard sandwich (one slice)
  5. Three radishes.
  6. And I spoiled myself rotten with a slice of Limburg vlaai. Yum, total junk except for the apple filling, but delicious once in two or three months. That was the working man's lunch at a Chiropractic Coalface. Read a few more stories from anecdote of the jar.    

I nearly didn't finish my lunch, pure greed, I stuffed the boiled egg down anyway. Actually it's beer, not boiled eggs, not calories in hummus that I have to watch. It's beer what adds to my waistline. Pure refined carbohydrate, pure junk. It's my achilles heel; beer makes a good servant but a very bad master.

And so now I must love and leave you for a day in the life of chiropractor Bernard Preston. A long morning, by Saturday it's degenerated from the Chiropractic Coalface to the saltmines. Not seriously; I love my work and I know there are two very serious lumbar disc herniation that are going to test all my clinical skills this morning. Plus all the regular bread and butter that keeps us out of mischief. Have a good day.

Lumbar disc prolapse and mostly one probably thinks of sciatica. But don't forget Femoral nerve damage; pain in the groin, side and front of the thigh, knee and inner lower leg.


Time and energy, and availability

Perhaps you have good, healthy bread available, and fresh radishes and lettuce. More likely you don't.

Using our bread machine, it takes me five minutes (+ five hours) to make our Panera Bread menu recipe; the absolutely best loaf you can get, for a price slightly less than you would pay in the supermarket.

And radishes and lettuce rank amongst my easiest salads to grow. Radishes are ready in only three weeks, and lettuce in four.

Growing lettuce and how to grow radishes; it really is a piece of cake if you can't buy decent salads in your city.  You'd be astonished just how much fresh lettuce every day this 2'x3' patch will provide for two months.  Just pluck a leaf off half a dozen plants every day... months of good fresh food, loaded with vital folic acid, vitamin B9.

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56 Groenekloof Rd,

Hilton, KZN

South Africa


What's this site about?

Bernard Preston books

A family affair by Bernard Preston comes after the trilogy that starts with Frog in my Throat.

Consulting a chiropractor

Femoral nerve AP Xray from one of Bernard Preston's books.

Bernie's healthy choice foods

Cooking green beans Bernard Preston passion

Bernie's bread

Bread machine loaf by Bernard Preston

Bernie's garden

green beans and granadillas Bernard Preston

Bernie's bees

Bees workforce in Bernard Preston's garden

Bernie's chickens

Chickens for free range eggs.

Bernie's solar

Residential solar panels at Bernard Preston's home

Bernie's rainwater harvest

Harvesting rainwater to a reservoir in the garden means a steady supply that is unpolluted by environmental toxins.