Chocolate hummus has become an increasingly popular snack in recent years. It is made by blending chickpeas, tahini, cocoa powder, and sweeteners to create a chocolate-flavored dip or spread. But is chocolate hummus actually a nutritious choice? Or is it just another trendy treat?
What is chocolate hummus?
Chocolate hummus is a variation on traditional hummus, which is made from blended chickpeas, tahini, olive oil, lemon juice, garlic, and salt. To make chocolate hummus, cocoa powder is added to the traditional hummus ingredients along with a sweetener like honey, maple syrup, dates, or stevia.
The chickpeas provide protein and fiber, while the tahini offers healthy fats. The cocoa powder introduces antioxidants and a rich chocolate taste. The sweetener balances out the other flavors. Many chocolate hummus recipes also include vanilla, cinnamon, or cayenne pepper for extra flavor.
Chocolate hummus can be served as a dip with fruits, vegetables, crackers, or pretzels. It can also be used as a spread on toast or sandwiches. The sweet, creamy taste satisfies cravings for chocolate in a more nutritious way than candy or other sweets.
Nutritional profile of chocolate hummus
The nutritional value of chocolate hummus depends on the specific ingredients used. But in general, chocolate hummus provides:
- Protein – From the chickpeas
- Fiber – From the chickpeas and tahini
- Healthy fats – From the tahini and olive oil
- Antioxidants – From the cocoa powder
- Vitamins and minerals – Especially iron, magnesium, and potassium from the chickpeas
Compared to traditional hummus, chocolate hummus also contains more calories and sugars due to the added sweetener. A 2 tablespoon serving may contain around 100-150 calories and 15-20 grams of sugar depending on the recipe.
Nutrition facts for chocolate hummus (per 2 tablespoon serving):
| Calories | 130 |
|---|---|
| Fat | 7g |
| Saturated fat | 1g |
| Carbohydrates | 15g |
| Sugar | 6g |
| Fiber | 2g |
| Protein | 3g |
Benefits of chocolate hummus
Here are some of the top health benefits associated with chocolate hummus:
1. Provides protein
The chickpeas in chocolate hummus offer a healthy dose of plant-based protein. Protein helps keep you full and satisfied, promotes muscle growth and repair, and provides lasting energy.
2. Good source of fiber
Chocolate hummus contains fiber from the chickpeas, tahini, and potentially added ingredients like nuts or seeds. Fiber supports digestive and heart health, improves blood sugar control, and aids weight management.
3. Contains healthy fats
Tahini offers a boost of healthy unsaturated fats in chocolate hummus. These fats help reduce inflammation, support brain function, and improve cholesterol levels.
4. Provides key vitamins and minerals
The chickpeas in chocolate hummus supply vitamins and minerals like iron, magnesium, and potassium. These nutrients are important for blood health, bone strength, muscle function, and energy levels.
5. Offers antioxidant benefits
Cocoa is rich in antioxidant compounds like flavonoids. Antioxidants help protect your cells against damage and may lower risks for certain diseases.
Downsides of chocolate hummus
However, chocolate hummus does have some drawbacks when it comes to nutrition:
1. High in calories and sugar
Depending on the recipe, chocolate hummus can be high in calories and sugar due to the sweetener used. This could be an issue for people watching their calories or blood sugar.
2. Added sugars
Sweeteners like honey, maple syrup, and dates improve the chocolate taste but also drive up sugar content. Added sugars should be limited as part of a healthy diet.
3. Low in vitamins and minerals
Aside from the minerals provided by chickpeas, chocolate hummus is not a particularly rich source of vitamins and minerals compared to fruits, vegetables and whole grains.
4. High in sodium if store-bought
Packaged chocolate hummus often contains added sodium as a preservative. Excess sodium intake can raise blood pressure in some individuals.
5. May trigger food intolerances
Chocolate hummus contains ingredients like chickpeas, tahini, and cocoa that some people have intolerances or allergies to. This may cause issues for those with sensitivities.
Chocolate hummus as a healthy snack
When consumed in moderation as part of a diet low in added sugars and rich in whole foods, chocolate hummus can be part of a healthy eating pattern. Here are some tips for making chocolate hummus a more nutritious snack choice:
Choose homemade over store-bought
Homemade chocolate hummus has fewer preservatives and added sugars compared to packaged brands. You can control the ingredients to create a healthier recipe.
Use natural sweeteners
Swap refined sugar for lower glycemic sweeteners like maple syrup, dates, or stevia to decrease the blood sugar impact.
Boost nutrition with mix-ins
Add nuts, seeds, or shredded vegetables to provide extra protein, healthy fats, fiber, vitamins and minerals.
Pair with nutritious foods
Enjoy chocolate hummus with fresh fruit, whole grain toast, oatmeal, or yogurt for balanced nutrition.
Practice portion control
Stick to a serving size of 2-4 tablespoons to keep calories and sugar in check.
Limit higher sugar flavors
Opt for darker chocolate hummus instead of flavors like white chocolate or chocolate chip which are higher in sugar.
Healthier chocolate hummus recipe
Here is a recipe for a homemade chocolate hummus that is nutritious as well as delicious:
Ingredients:
- 1 (15 oz) can chickpeas, drained and rinsed
- 1/4 cup tahini
- 3 tbsp maple syrup
- 1/4 cup cocoa powder
- 1/4 tsp vanilla
- Pinch of salt
- 1/4 tsp cinnamon
Instructions:
- In a food processor, blend the drained chickpeas and tahini until smooth.
- Add in maple syrup, cocoa powder, vanilla and salt. Blend again until fully incorporated.
- Scrape sides of processor and blend for 2 more minutes until very smooth.
- Transfer to a bowl and stir in cinnamon.
- Serve immediately or refrigerate up to one week.
This healthier homemade version uses natural maple syrup as the sweetener. It skips the oil for fewer calories and gets an antioxidant and fiber boost from the cocoa powder. Enjoy 1-2 tablespoons along with fresh fruit for a satisfying, more nutritious snack!
The bottom line
Chocolate hummus can provide some nutritional benefits when made with quality whole food ingredients. However, it is high in calories and sugar compared to plain hummus. Enjoy chocolate hummus in moderation as part of a healthy diet low in sweets and rich in fruits, vegetables, whole grains, lean protein and healthy fats for the best health results.
When consumed in appropriate portions alongside other nutritious foods, chocolate hummus can be included as part of a balanced diet. But it should not be a daily treat. Plain hummus with fresh vegetables is a healthier snack option for most days.
Overall, chocolate hummus is a fine option for an occasional sweet snack or dessert. But it should not replace other more nutrient-dense foods in your diet. By balancing chocolate hummus with plenty of whole foods and limiting added sugars from other sources, you can enjoy the chocolatey flavor while still supporting good health.