Dips, Lightened Up by Toby Amidor in Healthy Recipes, January 18, 2013
Creamy blue cheese, artichoke and other cheesy dips can sabotage your waistline long before the main course even begins. Lighten up these bad boys with a few quick tricks—they’ll still taste fantastic.
Folks LOVE to take their veggies, pita, and chips for a dip—actually, let’s call it a plunge. Creamy dips aren’t the only culprit out there but those are the ones highest in artery-clogging saturated fat and cholesterol. Here are the nutrition facts for ¼ cup of commercially-prepared popular dips. (Keep in mind that many folks down 2 to 4 times that amount in one sitting.)
- Blue Cheese: 220 calories, 24 grams total fat, 4 grams saturated fat, 500 milligrams sodium, 0 grams sugar
- Artichoke: 200 calories, 16 grams total Fat, 9 grams saturated fat, 360 milligrams sodium, 2 grams sugar
- Ranch: 240 calories, 24 grams total fat, 4 grams saturated fat, 740 milligrams sodium, 4 grams sugar
- Onion: 120 calories, 9 grams total fat, 6 grams saturated fat, 420 milligrams sodium, 2 grams sugar
Other dips like hummus and guacamole aren’t shy in calories either, but at least there’s more healthy fat in them. Here are the average numbers you’ll see on ¼ cup of popular commercial varieties:
- Hummus: 140 calories, 12 grams total fat, 2 grams saturated fat, 260 milligrams sodium, 0 grams sugar
- Guacamole: 120 calories, 10 grams total fat, 2 grams saturated fat, 180 milligrams sodium, 0 grams sugar
Commercial varieties of dips typically add a bunch of additives and preservatives, which is one of the biggest reasons we suggest making your own.