Hummus

Nutritional value and chemical composition .

The following table lists the contents of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) in 100 grams of edible portion.
NutrientNumberNorma**% of normal in 100 g% of normal in 100 kcal100% of the norm
Calorie237 kcal1684 kcal14.1%5.9%711 g
Proteins7.78 g76 g10.2%4.3%977 g
Fats17.82 g56 g31.8%13.4%314 g
Carbohydrates9.5 g219 g4.3%1.8%2305 g
Dietary fiber5.5 g20 g27.5%11.6%364 g
Water57.4 g2273 g2.5%1.1%3960 g
Ash2 g~
Vitamins
Vitamin a, RAE1 µg900 mcg0.1%90000 g
beta Carotene0.012 mg5 mg0.2%0.1%41667 g
beta Cryptoxanthin3 mg~
Lutein + Zeaxanthin258 µg~
Vitamin B1, thiamine0.16 mg1.5 mg10.7%4.5%938 g
Vitamin B2, Riboflavin0.127 mg1.8 mg7.1%3%1417
Vitamin B5, Pantothenic0.346 mg5 mg6.9%2.9%1445 g
Vitamin B6, pyridoxine0.146 mg2 mg7.3%3.1%1370 g
Vitamin B9, folates48 µg400 mcg12%5.1%833 g
Vitamin E, alpha tocopherol, TE1.54 mg15 mg10.3%4.3%974 g
beta Tocopherol0.34 mg~
gamma Tocopherol11.02 mg~
Delta Tocopherol2.08 mg~
Vitamin K, phylloquinone22.8 mcg120 mcg19%8%526 g
Vitamin PP, ne1.024 mg20 mg5.1%2.2%1953
Macronutrients
Potassium, K312 mg2500 mg12.5%5.3%801 g
Calcium, Ca47 mg1000 mg4.7%2%2128 g
Magnesium, Mg75 mg400 mg18.8%7.9%533 g
Sodium, Na426 mg1300 mg32.8%13.8%305 g
Sulfur, S77.8 mg1000 mg7.8%3.3%1285 g
Phosphorus, P181 mg800 mg22.6%9.5%442 g
Minerals
Iron, Fe2.54 mg18 mg14.1%5.9%709 g
Manganese, Mn1.155 mg2 mg57.8%24.4%173 g
Copper, Cu377 µg1000 mcg37.7%15.9%265 g
Selenium, Se4.7 µg55 mcg8.5%3.6%1170 g
Zinc, Zn1.44 mg12 mg12%5.1%833 g
Digestible carbohydrates
Starch and dextrins8.08 g~
Mono and disaccharides (sugars)0.62 gmax 100 g
Sucrose0.34 g~
Fructose0.28 g~
Fatty acids
TRANS fats0.019 gmax 1.9 g
monounsaturated TRANS fat0.006 g~
Saturated fatty acids
Nasadenie fatty acids2.562 gmax 18.7 g
14:0 Myristic0.009 g~
15:0 Pentadecanoic0.003 g~
16:0 Palmitic1.662 g~
17:0 Margarine0.012 g~
18:0 Stearic0.727 g~
20:0 Arachidic0.075 g~
22:0 Begenova0.045 g~
24:0 Lignocaine0.028 g~
Monounsaturated fatty acids5.34 gmin 16.8 g31.8%13.4%
16:1 Palmitoleic0.017 g~
16:1 CIS0.017 g~
17:1 Heptadecenoic0.008 g~
18:1 Oleic (omega-9)5.258 g~
18:1 CIS5.252 g~
18:1 TRANS0.006 g~
20:1 Gadolinia (omega-9)0.055 g~
24:1 Neronova, CIS (omega-9)0.001 g~
Polyunsaturated fatty acids8.812 gfrom 11.2-20.6 g78.7%33.2%
18:2 Linoleic8.077 g~
18:2 TRANS isomer, not determined0.012 g~
18:2 omega-6, CIS, CIS8.062 g~
18:2 Conjugated linoleic acid0.003 g~
18:3 Linolenic0.725 g~
18:3 omega-3, alpha-linolenic0.711 g~
18:3 omega-6, gamma-linolenic0.014 g~
20:2 Eykozadienovaya, omega-6, CIS, CIS0.004 g~
20:4 Arachidonic0.006 g~
Omega-3 fatty acids0.711 gfrom 0.9 to 3.7 g79%33.3%
Omega-6 fatty acids8.086 gfrom 4.7 to 16.8 g100%42.2%

The energy value is 237 kcal.

  • cup = 246 gr (583 kcal)
  • tbsp = 15 g (35.6 kcal)
Hummus is rich in such vitamins and minerals as vitamin B9 – 12 %, vitamin K – 19 %, potassium – 12,5 %, magnesium – 18,8 %, phosphorus – 22,6 %, iron – 14,1 %, manganese – 57,8 %, copper – 37,7 %, zinc 12 %
  • Vitamin B9 as a coenzyme involved in the metabolism of nucleic and amino acids. Folate deficiency leads to impaired synthesis of nucleic acids and protein, resulting in inhibition of growth and cell division, especially in a fast-proliferous tissues: bone marrow, intestinal epithelium, etc. Inadequate intake of folate during pregnancy is one of the causes of prematurity, malnutrition, congenital malformations, and child developmental disorders. Shown the strong Association between levels of folate, homocysteine and risk of cardiovascular disease.
  • Vitamin K regulates blood clotting. Lack of vitamin K leads to an increase in clotting time of blood, low level of prothrombin in the blood.
  • Potassium is the main intracellular ion that participates in the regulation of water, electrolyte and acid balance, is involved in conducting nerve impulses, regulation of blood pressure.
  • Magnesium is involved in energy metabolism and protein synthesis, nucleic acids, has a stabilizing effect for membranes, is essential for maintaining homeostasis of calcium, potassium and sodium. Deficiency of magnesium leads to hypomagnesemia, increase the risk of developing hypertension, heart disease.
  • Phosphorus is involved in many physiological processes, including energy metabolism, regulates the acid-alkaline balance, is part of the phospholipids, nucleotides and nucleic acids needed for mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
  • Iron is included with different functions of proteins, including enzymes. Involved in the transport of electrons, oxygen, allows the flow of redox reactions and the activation of peroxidation. Inadequate intake leads to hypochromic anemia, myoglobinaemia atonia of skeletal muscles, fatigue, cardiomyopathy, chronic atrophic gastritis.
  • Manganese is involved in the formation of bone and connective tissue, is part of the enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; required for synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by growth retardation, disorders of the reproductive system, increased fragility of the bone, disorders of carbohydrate and lipid metabolism.
  • Copper is part of the enzymes with redox activity and is involved in iron metabolism, stimulates the absorption of proteins and carbohydrates. Involved in the processes of human body tissues with oxygen. The deficiency is manifested by impaired formation of the cardiovascular system and skeletal development of connective tissue dysplasia.
  • Zinc is included in more than 300 enzymes involved in the processes of synthesis and breakdown of carbohydrates, proteins, fats, nucleic acids and in the regulation of expression of several genes. Inadequate intake leads to anemia, secondary immunodeficiency, liver cirrhosis, sexual dysfunction, presence of malformations of the fetus. The recent studies revealed the ability of high doses of zinc to break the copper absorption and thus contribute to development of anemia.

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