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. Some versions also include chocolate chips or cocoa nibs for texture.
Chocolate hummus is often marketed as a healthier alternative to traditional chocolate-based snacks. But is it actually good for you? Here are some key factors to consider when evaluating whether chocolate hummus is truly a nutritious snack choice.
Nutritional profile
At its core, chocolate hummus contains the main ingredients of traditional hummus: chickpeas and tahini (sesame seed paste). These provide a good amount of plant-based protein and fiber. However, the addition of cocoa powder and sugary sweeteners changes the nutritional makeup.
Here is a nutritional comparison of a 2 tablespoon serving of traditional hummus versus chocolate hummus (1):
| Nutrient | Traditional Hummus | Chocolate Hummus |
|---|---|---|
| Calories | 46 | 60 |
| Fat | 2g | 2g |
| Saturated Fat | 0g | 1g |
| Protein | 2g | 2g |
| Carbohydrates | 5g | 8g |
| Fiber | 2g | 2g |
| Sugar | 0g | 4g |
As you can see, chocolate hummus contains more calories, saturated fat, carbohydrates, and sugar compared to regular hummus. The extra calories and sugar primarily come from added sweeteners like maple syrup, honey, agave, or brown rice syrup.
So while chocolate hummus has a leg up on traditional chocolate confections by providing some protein and fiber, its nutritional value is diluted by the sweeteners.
Sugar content
One of the biggest differences between traditional and chocolate hummus is the amount of added sugars. Regular hummus contains 0 grams of sugar, while chocolate hummus can have anywhere from 4-8 grams of sugar per serving (1, 2).
The American Heart Association recommends limiting added sugar intake to no more than 25 grams per day for women and 36 grams per day for men (3). Just 2-4 tablespoons of chocolate hummus could provide up to half of that amount.
Consuming too much added sugar has been linked to increased risk of obesity, heart disease, type 2 diabetes and fatty liver disease (4, 5, 6). Because of these health risks, most experts recommend minimal consumption of added sugars whenever possible.
Ingredient quality
Not all chocolate hummus is created equal when it comes to ingredients. Some versions rely on highly processed foods like commercial cocoa powder, vegetable oil, corn syrup and artificial flavors.
However, it is possible to find brands made with higher quality ingredients like raw cacao powder, extra virgin olive oil, and natural sweeteners. Choosing chocolate hummus made with more whole, minimally processed foods can provide more nutritional benefits.
Check the ingredient list and aim for short, simple lists with recognizable, nutrient-dense foods. Steer clear of hummus containing artificial additives and cheap refined oils like canola or soybean oil.
Portion size
Even if chocolate hummus contains quality ingredients, portion control is still important. Although hummus seems light, packing multiple servings into a bowl can quickly add up in calories.
A standard 2 tablespoon serving of chocolate hummus ranges from 60-80 calories (1, 2). This is a reasonable snack size. But dipping into a big bowl throughout the day could easily provide excess calories, sugar, fat and sodium.
To keep chocolate hummus as a healthy snack option, be mindful of portion sizes. Pre-portioning into single servings can help prevent overeating. Pair it with plenty of raw veggies and fruit instead of chips, crackers or pretzels.
Benefits of chocolate hummus
While chocolate hummus may not be the lowest calorie or sugar snack around, it does still offer some nutrition advantages:
Protein and fiber
The combination of chickpeas and tahini provides valuable protein and fiber, something lacking in many standard sweets. Just 2 tablespoons chocolate hummus contains about 2 grams protein and 2 grams fiber (1).
This can help support satiety and steady energy levels compared to carb-heavy snacks. The fiber content may also help moderate blood sugar response.
Healthy fats
Chocolate hummus made with tahini provides a dose of healthy monounsaturated and polyunsaturated fats. These types of unsaturated fats may help lower LDL “bad” cholesterol and reduce heart disease risk when consumed in moderation (7).
Vitamins and minerals
Key nutrients provided by chocolate hummus include (8):
– Manganese: An essential mineral that aids metabolism, bone health and antioxidant status.
– Copper: Needed for red blood cell formation, nerve transmission and immune function.
– Phosphorous: Important for bone formation, cell repair, and making ATP for energy.
– Iron: Helps transport oxygen in the blood to cells throughout the body.
– Magnesium: Involved in over 300 enzyme reactions in the body. Helps regulate blood pressure.
So while chocolate hummus is not a nutritional powerhouse, it does supply useful vitamins and minerals from its core ingredients.
Antioxidants
Natural cocoa powder contains flavanols and polyphenols that act as antioxidants in the body (9). These compounds may help reduce cellular damage from free radicals and lower risk of certain chronic diseases.
Opt for chocolate hummus made with raw cacao or high-quality cocoa powder to get the most antioxidants. Avoid versions made with standard cocoa or chocolate syrup which have been processed significantly.
Potential downsides of chocolate hummus
Although chocolate hummus has some nutritional upsides, there are also a few potential downsides to keep in mind:
Blood sugar impact
The combination of carbohydrates and sugar from the added sweeteners can cause a rapid rise in blood glucose and insulin (10). For people with diabetes or insulin resistance, chocolate hummus may not be the wisest choice to help manage blood sugar.
Unpleasant ingredients
As mentioned earlier, some mass-produced chocolate hummus relies on cheaper, highly refined ingredients like soybean oil and corn syrup. These inflammatory additives provide calories without much nutritional benefit.
It’s best to read labels carefully and select brands using wholesome, recognizable ingredients.
High calorie density
While hummus has a thick, dense texture, it’s easy to consume a large number of calories very quickly, especially when mindlessly dipping. Measure portions carefully to avoid excess calorie intake.
Allergies
Chocolate hummus contains common food allergens including chickpeas, tahini (sesame seeds), and potential milk ingredients. Those with food sensitivities need to be aware of these ingredients to prevent adverse reactions.
Healthier snacking tips
Here are some tips for making chocolate hummus work for you as a healthier snack option:
– Choose products with minimal added sugars. Aim for under 5 grams sugar per serving.
– Read labels and select brands with recognizable, whole food ingredients. Avoid artificial or inflammatory additives.
– Practice portion control. Consume chocolate hummus in a small 2-4 tablespoon serving.
– Enjoy with vegetable sticks or apple slices instead of crackers or pretzels.
– Pair hummus with protein sources like nuts, seeds or hard boiled eggs for more balanced nutrition.
– If desired, make your own chocolate hummus at home where you can control ingredients and sweetness level.
– Consider chocolate hummus an occasional treat meal, not an everyday snack.
Recipes for healthy chocolate hummus
You can create healthier homemade chocolate hummus using simple whole food ingredients. Here are some recipe ideas:
Basic chocolate hummus
Ingredients:
- 1 15-oz can chickpeas, drained and rinsed
- 1/4 cup tahini
- 1/4 cup cocoa powder
- 2 tbsp maple syrup or honey
- 1 tsp vanilla
- Pinch of sea salt
- 1-2 tbsp water as needed
Instructions:
- Add all ingredients to food processor or blender
- Blend until smooth and creamy, adding water to thin if necessary
- Taste and adjust sweetness if desired by adding more maple syrup/honey
- Scoop into serving bowl and drizzle with extra maple syrup or cocoa powder if desired
Protein-Packed Chocolate Hummus
Ingredients:
- 1 15-oz can chickpeas, drained and rinsed
- 1/4 cup tahini
- 1 scoop chocolate protein powder
- 1 tbsp cocoa powder
- 1 tbsp peanut butter
- 1 tbsp honey or maple syrup
- Pinch of sea salt
- 1-2 tbsp water
Instructions:
- Add all ingredients to a food processor
- Blend until smooth and creamy, adding water as needed
- Taste and adjust sweetness with more honey if desired
- Transfer to a bowl, top with sliced banana or apple
Mexican Chocolate Hummus
Ingredients:
- 1 15-oz can chickpeas, drained and rinsed
- 1/4 cup tahini or unsweetened peanut butter
- 2 tbsp cocoa powder
- 1 tsp cinnamon
- 1/4 tsp cayenne pepper
- 2 tbsp agave or honey
- 1 tsp vanilla
- Pinch of sea salt
- 1-2 tbsp water as needed
Instructions:
- Blend all ingredients in food processor until smooth
- Add water to thin if required
- Adjust sweetness and spices to taste
- Garnish with dash of cinnamon
Is chocolate hummus ultimately healthy?
So, is chocolate hummus actually a nutritious snack? The answer is – it depends.
Chocolate hummus made with natural, high quality ingredients in reasonable portions can provide some benefits. It delivers protein, fiber, essential fats and minerals not found in many sweet treats. The antioxidants from cocoa may also give it an edge over other desserts.
However, the calories and sugar content add up quickly, especially if consuming large portions or dipping with unhealthy accompaniments. Those limiting sugars or managing blood glucose levels should use caution. Artificial, inflammatory ingredients in some store-bought versions also counteract any health gains.
In moderation alongside a balanced diet and active lifestyle, chocolate hummus can be part of a healthy eating pattern. With mindful ingredient choices and portion control, it can be an occasional energy-boosting snack. But for everyday snacking, traditional hummus paired with fresh vegetables and whole grains is a better bet for overall nutrition.
The bottom line
Chocolate hummus will never be the healthiest snack choice. But it can be a nutritious option in moderation, when prepared with whole foods and enjoyed in reasonable serving sizes. For the healthiest snacking on a regular basis, it’s better to rely on whole foods like fresh fruits, vegetables, nuts, seeds, and yogurt. But there’s certainly room for chocolate hummus as an occasional treat in an otherwise balanced eating plan. With a little discretion, you can satisfy your chocolate cravings and your nutrition needs at the same time.
