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Cooper's Handy Guide to Which Grocery Store Dips Are Healthy

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Cooper's Handy Guide to Which Grocery Store Dips Are Healthy

With a wide range of choices, dips can provide tasty options for everyone. Common ingredients in dips are tomatoes, beans, legumes or even Greek yogurt. They can be personalized with any number of “add-ins,” such as roasted red peppers, basil leaves or even chili peppers for added heat.

There are a few factors to consider to make your dip healthier. Focus on calorie content, saturated fat and serving size. Portion out two tablespoons for hummus, guacamole and Greek yogurt dip. Since salsa is lower in calories, you may enjoy a 1/4 cup portion. Many dips contain “bonus” nutrients such as heart healthy fats, fiber, protein and vitamins and minerals that can give you that extra nutritional boost.

If you’re looking for Mediterranean flair and unique flavor, check out hummus as an option. Classic dips such as guacamole and salsa are crowd pleasers, too. Recently gaining in popularity are Greek yogurt-based dips, which take a healthy approach and can satisfy even the most discerning of taste buds. Check out these healthy dip options below for some fresh, new ideas!

Pick a Dip


  • Basic ingredients: chickpeas, olive oil, tahini, lemon juice and garlic
  • Pair with raw veggies, whole grain pita bread/chips, or baked tortilla chips
  • 2 tbsp.: 50-80 cal, 3 g fat, 4 g carbohydrate, 2 g fiber, 2 g protein
  • Bonus: 8% Daily Value (DV) of copper, 6% DV of folate



  • Basic ingredients: avocado, tomato, onion, garlic and lime juice
  • Pair with baked tortilla chips, whole grain pita chips, or grilled chicken skewers
  • 2 tbsp.: 40-60 kcal, 3 g fat (0.5 g saturated), 2 g carbohydrate, 1 g protein
  • Bonus: 6% DV of vitamin C, 4% DV of vitamin B6, 4% DV of potassium



  • Basic ingredients: tomatoes, chili peppers, onion, garlic and cilantro
  • Pair with baked tortilla chips or raw veggies
  • 1/4 cup: 20-30 kcal, 0 g fat, 5 g carbohydrate, 2 g fiber, 0.5 g protein
  • Bonus: 6% DV of vitamin B6, 6% DV of vitamin A, 6% DV of potassium


French Onion Dip with Dannon Oikos Yogurt

  • Basic ingredients: Greek yogurt, onions and seasoning
  • Pair with whole grain pita chips, raw veggies, or baked veggie chips
  • 2 tbsp.: 25 cal, 1 g fat (0.5 g saturated), 2 g carbohydrate, 2 g protein
  • Bonus: 4% DV of calcium

You can even make your own easy dipper by simply cutting pita bread into wedges, brushing with a little olive oil and baking them in the oven until crisp. Enjoy!

Article provided by Cooper Clinic Nutrition Services.