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Low Sodium Hummus
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Low Sodium Hummus

Cicer arietinum

Clinical Encyclopedia

Low sodium hummus is a nutritious dip made primarily from chickpeas, tahini, and olive oil, designed to provide flavor without excessive salt. It is rich in protein and fiber, making it a healthy snack option.

Also known as:
Chickpea dipHummus without salt
Scientific NameCicer arietinum
Region of OriginMiddle East
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories120 kcal
Water
70%
Fiber5g
Total26.0g
Protein
6g(23%)
Fats
4g(15%)
Carbohydrates
16g(62%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin E0.3 mg (2%)
Vitamin K2.5 µg (2%)
Vitamin b1 (thiamine)0.1 mg (8%)
Vitamin b2 (riboflavin)0.1 mg (6%)
Vitamin b3 (niacin)0.5 mg (3%)
Vitamin b5 (pantothenic acid)0.3 mg (6%)
Vitamin b6 (pyridoxine)0.1 mg (5%)
Folate172 µg (43%)
Choline57 mg (10%)
Vitamins with less than 2% DV
Vitamin A: 5 µgVitamin C: 1 mgVitamin D: 0 µgVitamin B12: 0 µg

Minerals

Major Source (≥ 2% DV)
Calcium50 mg (4%)
Iron1.5 mg (8%)
Magnesium30 mg (8%)
Phosphorus80 mg (11%)
Potassium200 mg (4%)
Zinc0.7 mg (6%)
Copper0.2 mg (10%)
Manganese0.5 mg (25%)
Minerals with less than 2% DV
Selenium: 0.5 µg

Health Benefits

✓Low sodium hummus supports heart health by reducing sodium intake while providing essential nutrients.
✓It is high in fiber, which aids in digestion and promotes a feeling of fullness.

Possible Risks & Side Effects

!No clinically significant precautions or contraindications have been documented for this food in standard dietary intake.

How to Prepare & Consume

Blend chickpeas, tahini, olive oil, lemon juice, and garlic until smooth. Adjust consistency with water as needed.

Smart Selection & Storage

How to Select

Choose hummus that lists chickpeas as the first ingredient and has no added preservatives.

How to Store

Store in an airtight container in the refrigerator and consume within one week.

Medicinal Profile & Bioactive Compounds

Therapeutic properties, key bioactive compounds, and clinical applications of this food.

Medicinal Properties
Digestive health supportHeart health promotion
Main Applications
•Healthy snack alternative
•Dip for vegetables and pita bread
Bioactive Compounds
Chickpea protein

Supports muscle repair and growth.

Fiber

Promotes digestive health and satiety.

How to Consume
Fresh, as a dip, spread on sandwiches, or in wraps
Did you know?

"Hummus has been consumed for thousands of years, with its origins tracing back to the Levant region."

Myths vs Realities

MythHummus is unhealthy due to its fat content.
RealityThe fats in hummus come from healthy sources like olive oil and tahini, which are beneficial in moderation.
MythAll hummus is high in sodium.
RealityLow sodium versions are available and can be made at home to control salt content.
MythHummus is only a dip.
RealityHummus can be used as a spread, dressing, or ingredient in various dishes.

Healthy Recipes

Zesty Avocado Hummus

This creamy avocado hummus combines the richness of avocado with the classic flavors of hummus, perfect for a nutritious snack or spread.

Ingredients
  • 1 cup low sodium hummus
  • 1 ripe avocado
  • 1 tablespoon lime juice
  • 1 clove garlic
  • 1 tablespoon chopped cilantro
Instructions
  1. 1. In a blender, combine the low sodium hummus, avocado, lime juice, garlic, and cilantro.
  2. 2. Blend until smooth and creamy, adjusting the lime juice to taste.
  3. 3. Serve with fresh vegetable sticks or whole-grain pita chips.

Mediterranean Quinoa Salad with Hummus Dressing

A refreshing quinoa salad tossed with a zesty hummus dressing, packed with veggies and protein for a complete meal.

Ingredients
  • 1 cup cooked quinoa
  • 1/2 cup cherry tomatoes, halved
  • 1/2 cucumber, diced
  • 1/4 cup red onion, finely chopped
  • 1/2 cup low sodium hummus
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
Instructions
  1. 1. In a large bowl, combine the cooked quinoa, cherry tomatoes, cucumber, and red onion.
  2. 2. In a small bowl, whisk together the low sodium hummus, olive oil, and lemon juice to create the dressing.
  3. 3. Pour the dressing over the salad, toss well, and serve chilled.

Spicy Roasted Chickpeas with Hummus Dip

Crunchy roasted chickpeas seasoned with spices served alongside a smooth low sodium hummus for a healthy snack.

Ingredients
  • 1 can chickpeas, drained and rinsed
  • 1 tablespoon olive oil
  • 1 teaspoon paprika
  • 1/2 teaspoon cayenne pepper
  • 1 cup low sodium hummus
Instructions
  1. 1. Preheat the oven to 400°F (200°C).
  2. 2. Toss the chickpeas with olive oil, paprika, and cayenne pepper, then spread them on a baking sheet.
  3. 3. Roast for 25-30 minutes until crispy, and serve with low sodium hummus for dipping.

Hummus-Stuffed Bell Peppers

Vibrant bell peppers filled with a flavorful mixture of low sodium hummus and quinoa, making a colorful and nutritious dish.

Ingredients
  • 4 bell peppers, halved and seeds removed
  • 1 cup cooked quinoa
  • 1 cup low sodium hummus
  • 1/2 cup diced tomatoes
  • 1 teaspoon Italian seasoning
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, mix the cooked quinoa, low sodium hummus, diced tomatoes, and Italian seasoning.
  3. 3. Stuff the bell pepper halves with the mixture and bake for 25-30 minutes until the peppers are tender.

Hummus and Veggie Wrap

A quick and healthy wrap filled with fresh vegetables and low sodium hummus, perfect for a nutritious lunch on the go.

Ingredients
  • 1 whole grain tortilla
  • 1/2 cup low sodium hummus
  • 1/2 cup mixed greens
  • 1/4 cup shredded carrots
  • 1/4 cup sliced cucumber
Instructions
  1. 1. Spread the low sodium hummus evenly over the whole grain tortilla.
  2. 2. Layer the mixed greens, shredded carrots, and sliced cucumber on top.
  3. 3. Roll the tortilla tightly, slice in half, and enjoy.

Hummus and Sweet Potato Toast

Nutritious sweet potato slices topped with creamy low sodium hummus and garnished with herbs for a delightful snack.

Ingredients
  • 1 large sweet potato, sliced into 1/2 inch rounds
  • 1 cup low sodium hummus
  • 1 tablespoon olive oil
  • 1 teaspoon smoked paprika
  • Fresh parsley for garnish
Instructions
  1. 1. Preheat the oven to 425°F (220°C) and line a baking sheet with parchment paper.
  2. 2. Brush the sweet potato rounds with olive oil and sprinkle with smoked paprika, then bake for 20-25 minutes until tender.
  3. 3. Spread low sodium hummus on each round and garnish with fresh parsley before serving.

Hummus and Spinach Stuffed Chicken Breast

Juicy chicken breasts stuffed with a delicious mixture of low sodium hummus and spinach, creating a healthy and satisfying meal.

Ingredients
  • 2 chicken breasts
  • 1/2 cup low sodium hummus
  • 1 cup fresh spinach, chopped
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, mix the low sodium hummus and chopped spinach, then stuff the mixture into each chicken breast.
  3. 3. Season the chicken with olive oil, salt, and pepper, then bake for 25-30 minutes until cooked through.

Hummus and Cucumber Bites

Refreshing cucumber rounds topped with low sodium hummus and a sprinkle of paprika, making a perfect low-calorie appetizer.

Ingredients
  • 1 cucumber, sliced into rounds
  • 1 cup low sodium hummus
  • Paprika for garnish
  • Fresh dill for garnish
Instructions
  1. 1. Arrange cucumber slices on a serving platter.
  2. 2. Top each slice with a generous dollop of low sodium hummus.
  3. 3. Sprinkle with paprika and garnish with fresh dill before serving.

Hummus and Beetroot Dip

A vibrant and nutritious dip made with roasted beetroot and low sodium hummus, perfect for spreading or dipping.

Ingredients
  • 1 cup roasted beetroot, chopped
  • 1 cup low sodium hummus
  • 1 tablespoon lemon juice
  • 1 clove garlic
  • Salt to taste
Instructions
  1. 1. In a food processor, combine the roasted beetroot, low sodium hummus, lemon juice, garlic, and salt.
  2. 2. Blend until smooth and creamy, adjusting seasoning as needed.
  3. 3. Serve with whole grain crackers or vegetable sticks.

Frequently Asked Questions (FAQ)

Is low sodium hummus suitable for a heart-healthy diet?

Yes, it is lower in sodium compared to traditional hummus, making it heart-friendly.

Can I make low sodium hummus at home?

Absolutely! You can control the ingredients and sodium content by making it from scratch.

What are the main ingredients in low sodium hummus?

The main ingredients are chickpeas, tahini, olive oil, lemon juice, and garlic.

How long does homemade low sodium hummus last?

It can last up to one week in the refrigerator when stored in an airtight container.

Is low sodium hummus vegan?

Yes, it is entirely plant-based and suitable for vegans.

Can low sodium hummus help with weight management?

Yes, its high fiber content can help you feel full longer, aiding in weight management.

What can I serve with low sodium hummus?

It pairs well with fresh vegetables, pita bread, or as a spread on sandwiches.

Is low sodium hummus gluten-free?

Yes, it is naturally gluten-free, making it a safe option for those with gluten intolerance.

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Comparisons
Low Sodium Hummus vs Acai Bowl Low Sodium Hummus vs Air-Popped Apple Chips Low Sodium Hummus vs Air-Popped Banana Chips
Nutrients
Protein in Low Sodium Hummus Calories in Low Sodium Hummus Vitamin-c in Low Sodium Hummus Magnesium in Low Sodium Hummus
Featured Guides
Health Benefits of Low Sodium Hummus Healthy Recipes with Low Sodium Hummus
Rankings
Snacks high in folate Snacks high in manganese Snacks low in carbohidratos Snacks low in índice glucémico