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Black bean Humus - Recipe and Nutrition Facts
90

Black bean Humus Recipe

Black bean Humus has a average-calorie, low-carb, average-fat and average-protein content.

The food contains 9.9g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 3.9 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

However, the average fat content makes it suitable if you're on a low-fat diet plan. It's average MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".

It has a low density of Sodium, thus making it suitable for a low-sodium diet. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong.

Based on the composite nutritive standing Black bean Humus has been given a composite ranking of 90, and on a regular basis.

Calorie Breakdown

 Calories from Protein14%
 Calories from Fat49%
 Calories from Carbs37%

Why this is good for you

  • No Cholesterol
  • Low in Saturated Fat
  • Very low in Sodium

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A5 IU0.1%
Vitamin C3.7 mg6.1%
Vitamin D0 IU
Vitamin E0.46 mg1.5%
Thiamin0.15 mg10.2%
Riboflavin0.05 mg2.8%
Niacin0.48 mg2.4%
Vitamin B60.05 mg2.3%
Folate55.2 mcg13.8%
Vitamin B120 mcg
Pantothenic Acid0.13 mg1.3%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium35 mg3.5%
Iron1.2 mg6.8%
Magnesium28.8 mg7.2%
Phosphorus89 mg8.9%
Potassium152.2 mg4.3%
Sodium7.1 mg0.3%
Zinc0.65 mg4.3%
Copper0.16 mg8.2%
Manganese0.24 mg12.2%
Selenium0.63 mcg0.9%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate9.9 g3.3%
Dietary Fiber3.4 g13.6%
Sugars0.2 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein3.9 g7.8%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat5.9 g9.1%
Saturated Fat0.8 g4%
Monounsaturated Fat3.2 g
Polyunsaturated Fat1.6 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 104 Calories from Fat 0

% Daily Value *

Total Fat 5.9 g 9.1%

Saturated Fat 0.8 g 4%

Trans Fat

Cholesterol 0 mg

Sodium 7.1 mg 0.3%

Total Carbohydrates 9.9 g 3.3%

Dietary Fiber 3.4 g13.6%

Sugars 0.2 g

Protein 3.9 g 7.8%

Vitamin A 0.1% Vitamin C 6.1%

Calcium 3.5% Iron 6.8%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=104797 Embed Table:

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