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Healthy Eating

Here you will find tons of information about healthy eating and incorporating the principles of healthy nutrition into your daily life. Built around Dr. Cederquist’s nutritional foundation for healthy weight loss, these articles place a wealth of information right at your fingertips.

Which is Healthier: Hummus vs. Salsa

Do you often question "Is hummus good for you?" "How many calories in salsa?" and "Is hummus fattening?" and wonder which dip you should go for? Rather than rattling your brain at the next football, birthday, or other social gathering, learn how to choose between salsa and hummus here!


Hummus vs. Salsa Nutrition

Before jumping into the dueling match of hummus vs. salsa, it is noteworthy to establish what each, despite the obvious, actually are. Beyond the fact they are both used as a dip or even smear or topping, salsa and hummus are vastly different in ingredient use. Unlike salsa that primarily mixes non-starchy vegetables, such as tomato and onion, original hummus blends calorically-dense olive oil, chickpeas, along with roasted garlic, red peppers, etc. to offer diverse flavor options. Varying ingredients ultimately drives disparities between their nutritional compositions that are depicted right below:

*Hummus and salsa values adapted from Athenos brand and Tostitos, respectively.

So, Which Is Healthier? Hummus or Salsa?

Based on calorie and fat content, salsa appears like a more health-conscious decision. However, it is worth mentioning to not let total fat and carb content scurry you away, as hummus offers more sustenance at a satiety-based level. Additionally, the chickpeas and olive oil used in hummus are nourishing ingredients, offering more fiber, protein, and healthy fat than salsa. Ultimately, though, the winner is primarily dependent on a number of factors, including ingredient use and their accomplices:

Ingredients matter most, as nutrition experts advise consumers to elect products using recognizable and whole ingredients and stray away from ones that contain added sugar, salt, and other unnecessary ingredients. And while the discrepancies are mostly minor, varying flavors of hummus can alter nutritional values. For instance, Sabra's roasted garlic hummus (based on the same two tablespoons and 28-gram portion) contains 10 additional calories and 1.5 grams more total fat.

It is also important to recognize the nutritional value of not only salsa and hummus, but the chips that also accompany them. One single serving standard corn tortilla or pita chips will add calories, fat grams, and sodium to both salsa and hummus. Healthier alternatives to chips include celery and carrot sticks and sliced bell peppers.

The bottom line: Dip into whatever satisfies your taste buds, ultimately selecting hummus and salsa products based on quality ingredients they contain. And while you can certainly relish on crunchy tortilla or pita chips, do so in moderation... Or better yet, give these roasted garlic hummus in cucumber cups or this fresh tomato salsa a try to ensure wholesome ingredient use!

Written By Christy Zagarella, MS, RDN. Published on November 07, 2012. Updated on May 13, 2019.


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