Spinach dip is a tasty, easy-to-make dip that’s an ideal social gathering meals or appetizer for a crowd.

Nonetheless, not all spinach dips are created equal. Some are calorie-dense and include a whole lot of saturated fats and sodium whereas others are lighter, crammed with greens, and supply wholesome fats and protein.

Each store-bought and home made spinach dips may be wholesome or unhealthy relying on the components and what meals you serve it with.

This text explores spinach dip’s vitamins, advantages, and disadvantages, in addition to suggestions for making your personal wholesome model.

Spinach dip is a well-liked social gathering unfold that may be served heat or chilly and is usually paired with bread, crackers, chips, or greens for dipping.

Recipes differ extensively, although it’s usually made with a creamy base, herbs, spices, onion, garlic, and — essentially — spinach.

Some spinach dips use dairy or plant-based yogurt as the bottom whereas others use mayonnaise or cream cheese. Relying on the recipe, the dip could embrace cheese or different greens like artichokes.

You should buy pre-made spinach dips on the grocery retailer or make it at house.


Spinach dip’s frequent components embrace a creamy base, spinach, and numerous herbs and spices. Heavy variations use mayonnaise or cream cheese as the bottom whereas lighter variations could use yogurt.

The calorie depend and different vitamin info rely upon how the spinach dip is made.

For instance, yogurt-based dips boast extra protein and fewer fats than a mayonnaise or cream-cheese based mostly dip. Including cheese and oils will add fats, together with some saturated fats from the cheese.

Vitamin info for primary spinach dip recipes

The next chart outlines the vitamin info for two tablespoons (30 grams) of home made spinach dip made with yogurt, common mayo with bitter cream, or gentle mayo with gentle bitter cream (1, 2, 3).

Vitamin info for in style manufacturers of spinach dip

The subsequent chart reveals the nutrient info for round 2 tablespoons (28–32 grams) of frequent store-bought spinach dips (4, 5, 6).


Spinach dip usually incorporates 30–100 energy per 2-tablespoon (30-gram) serving. It’s typically low in fiber and reasonable to excessive in fats.

Spinach dip tends to be extra of an indulgent, occasional deal with — however relying the way you make it, it could supply some well being advantages.

Could increase your vegetable consumption

The quantity of spinach in spinach dip varies considerably from one model to a different, in addition to one recipe to the following.

Should you make it your self, you possibly can embrace extra spinach and even different greens like artichokes, which may increase your veggie — and nutrient — consumption.

Spinach (each contemporary and frozen) is an effective supply of fiber, a number of B nutritional vitamins, and nutritional vitamins A, C, E, Ok. It additionally incorporates minerals like iron, magnesium, calcium, manganese, potassium, and copper (7, 8).

Should you add artichokes, you’ll get extra fiber, folate, and nutritional vitamins C and Ok (9).

Serving this dip with veggie sticks constituted of carrots, cucumbers, bell peppers, broccoli, celery, or zucchini might also provide help to meet the U.S. Division of Agriculture’s (USDA’s) really helpful 2–3 cups (120–200 grams) of greens per day (10).

Since solely 9% of Individuals meet this steerage, discovering methods to eat more vegetables is crucial for total well being (11).

Could function a filling snack

Spinach dip made with Greek yogurt and vegetable oil-based mayonnaise could contribute protein and healthy fats to your weight loss plan, each of which might help you’re feeling full (12, 13).

When paired with both excessive fiber veggies or fiber-rich entire grain crackers or bread, it could be much more filling (12, 13).

Selecting snacks which might be pleasant and filling could provide help to eat much less total and preserve a wholesome weight. Nevertheless, it may be straightforward to overeat snacks, so be sure you eat mindfully and cease once you’re full (13, 14).


Variations of spinach dip made with loads of veggies and sources of protein like Greek yogurt could increase your nutrient consumption and provide help to keep full.

Some spinach dips present only a few vitamins and will contribute extra energy, saturated fats, and sodium to your weight loss plan.

Could present saturated fats

Relying on the recipe or product, spinach dip could also be excessive in saturated fats — particularly if it’s made with full fats cream cheese or different cheeses.

For instance, 1/4 cup (60 grams) of store-bought spinach dip made with parmesan and cream cheese incorporates 6 grams of saturated fats (15).

Whereas some research recommend that an excessive amount of saturated fats could elevate ldl cholesterol and your threat of coronary heart illness and diabetes, different analysis has discovered no hyperlink between saturated fat intake — particularly from dairy meals — and elevated threat of coronary heart illness (16, 17, 18, 19).

That mentioned, the USDA recommends holding saturated fats consumption to lower than 10% of whole energy, or about 22 grams for somebody consuming 2,000 energy per day (10).

The American Coronary heart Affiliation (AHA) has a fair decrease threshold of lower than 6% of energy, or 13 grams per day for a 2,000 calorie weight loss plan (20).

Should you determine to look at your saturated fats consumption, select a yogurt-based spinach dip that’s gentle on the cheese — or skips it altogether.

Could also be calorie dense

Most spinach dips vary from 50–100 energy per 2-tablespoon (30–gram) serving. But, it’s cheap to imagine that most individuals eat greater than this quantity of dip at one sitting. A extra real looking serving dimension might be 1/4 cup (60 grams), which packs 100–200 energy.

When paired with chips, bread, or crackers, spinach dip could simply grow to be excessive in energy.

Research point out that consuming excessive calorie snacks could lead you to eat greater than vital in a day, which can lead to weight gain (21).

To maintain energy in verify, select yogurt-based spinach dip, serve with greens as a substitute of chips, and restrict your self to small portions.

Could also be paired with refined carbs

Spinach dip is usually served with chips, crackers, pita bread, or different white bread for dipping.

If eaten in extra, refined carbs like these are linked to an elevated threat of kind 2 diabetes and coronary heart illness. They could additionally result in blood sugar spikes, which in flip trigger a crash in power ranges (22, 23).

Selecting entire grain carbs like entire grain crackers or entire wheat pita for dipping as a substitute of refined carbs could cut back this snack’s impact in your blood sugar (24).

Could also be excessive in sodium

Spinach dip is usually high in sodium, particularly in giant quantities or if served with salty chips or crackers (1, 4).

The AHA recommends that you simply maintain sodium consumption to lower than 2,300 mg per day, and fewer than 1,500 mg per day you probably have a excessive threat of coronary heart illness (25).

Analysis signifies that extra sodium could contribute to elevated blood stress and coronary heart illness threat (26).

Should you’re watching your sodium intake, chances are you’ll wish to make your personal spinach dip and restrict added salt and cheese, which may be excessive in sodium.


Spinach dip is usually excessive in sodium, paired with refined carbs, and calorie dense. For some people, its saturated fats content material might also be value noting. Total, it’s value holding your consumption moderately.

The well being results of each store-bought and home made dips differ relying on the components. Notably, you could have far more management over the components — and subsequently the dietary worth — in case you make it your self.

In the end, selecting one or the opposite will depend on your vitamin wants, need to cook dinner, the way you wish to serve it (scorching or chilly), and the way a lot time you could have.

Distinctions of store-bought dips

Retailer-bought dips are sometimes greater in sodium as a result of salt is used not solely as a flavoring but in addition as a preservative, extending the product’s shelf-life (27).

Spinach dip packets, which embrace seasonings so that you can combine into home made dip, are typically excessive in sodium as properly.

Plus, pre-made dips extra doubtless include added sugar, meals stabilizers, and other additives.

Distinctions of home made dips

Relying on the recipe, components fluctuate extensively for home made spinach dips.

Extra indulgent dips embrace cream cheese, mayonnaise, and cheeses like parmesan or mozzarella whereas lighter choices are made with yogurt, extra greens, and little or no cheese.

Home made spinach dips are additionally generally served heat, which is usually a good deal with — particularly at a celebration.


Retailer-bought spinach dips are inclined to have extra preservatives and salt than home made variations, whereas home made variations are generally served heat and provide you with extra management over the components.

Listed below are a number of straightforward suggestions for making nutritious spinach dip at house.

Load up on the veggies

The extra spinach you add to your dip, the extra nutritious it will likely be. You too can add different veggies like:

Serve with veggie sticks as a substitute of crackers

Moreover, you possibly can serve your dip with sliced veggies moderately than crackers or chips. Virtually any contemporary vegetable works nice with spinach dip, however listed here are a number of concepts:

Dehydrated greens or baked veggie chips are additionally good dipping choices.

Use plain Greek yogurt

Plain Greek yogurt provides protein to your dip, which may make it extra filling. Whereas low fats Greek yogurt could cut back the saturated fats content material of the dip, full fats Greek yogurt is creamier, making a extra satisfying texture and taste.

You need to use Greek yogurt rather than some or the entire mayonnaise and cream cheese in your recipe. You should still wish to use small quantities of mayo, parmesan, or mozzarella for taste and texture.

Restrict the cheese, and select wholesome sorts

Cheese is a good way to taste your spinach dip, however chances are you’ll wish to restrict the entire quantity to maintain energy, saturated fats, and sodium in verify (19, 20).

You may additionally wish to select sure sorts over others. Good choices embrace:

  • Parmesan. This cheese is an effective supply of calcium and protein. Though it’s greater in sodium than another cheeses, a bit of goes a good distance (28).
  • Cheddar. This in style orange cheese incorporates calcium, some protein, and small quantities of vitamin K2, which has been proven to help bone and coronary heart well being (29, 30).
  • Mozzarella. This tender, white cheese is often utilized in spinach dip. It’s decrease in sodium and energy than many cheeses and will even include probiotics, which increase your intestine well being (31, 32).

Alternatively, cream cheese tends to be excessive in energy. Contemplate reducing again on it or changing it with Greek yogurt or cottage cheese.

Watch the added salt

Extra sodium and sugar could improve your threat of coronary heart illness and type 2 diabetes (33, 34, 35).

Sodium is present in mayonnaise, cheese, and cream cheese — three frequent components in spinach dips. Many recipes additionally name for extra salt.

Should you already comply with a low sodium diet, the salt in spinach dip will not be a priority. Nevertheless, to be on the secure facet, chances are you’ll wish to:

  • Restrict the entire quantity of salt in your recipe.
  • Verify the nutrient data for store-bought dips.
  • Use veggie sticks for dipping as a substitute of salty chips or crackers.
  • Use contemporary or dried herbs as seasoning as a substitute of salt.

Serve with wholesome accompaniments

Should you select to serve your veggie dip with crackers or chips, it’s greatest to decide on wholesome choices constituted of whole grains. Choices embrace:

  • veggie chips like kale, carrot, or beet chips
  • entire grain pita bread, toasted
  • entire grain crackers


To make wholesome spinach dip, load up on the veggies, select small quantities of wholesome cheese, watch the salt, and serve with veggie sticks or entire grain crackers.

The well being results of spinach dip rely solely on the way it’s made and what you serve it with.

Some recipes or pre-made dips include a whole lot of sodium and energy, which you will wish to restrict.

Nevertheless, you can also make spinach dip a healthy snack or appetizer through the use of Greek yogurt, limiting added cheese, and serving it with greens or entire grain crackers for dipping.

Plus, spinach dip isn’t an on a regular basis meals for most individuals, so even the extra indulgent recipes may be a part of a nutritious diet. Attempt to maintain portion sizes reasonable — about 1/4 cup (60 grams).

Should you take pleasure in it most when it’s made with mayonnaise, cream cheese, and cheese, it’s OK to take pleasure in it every so often.

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