1 serving (70 grams) contains 83 calories, 3.8 grams of protein, 2.6 grams of fat, and 11.1 grams of carbohydrates.
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Nutrition Information
Calories |
285.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.9 g | 11% | |
| Saturated Fat | 1.3 g | 6% | |
| Polyunsaturated Fat | 4.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1063.2 mg | 46% | |
| Total Carbohydrates | 38.2 g | 13% | |
| Dietary Fiber | 11.8 g | 42% | |
| Sugars | 2.4 g | ||
| protein | 13.1 g | 26% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 62.4 mg | 4% | |
| Iron | 3.8 mg | 21% | |
| Potassium | 883.2 mg | 18% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Bean dip
Bean dip is a popular spread or appetizer made primarily from cooked beans such as black beans, pinto beans, or cannellini beans, blended with seasonings and complimentary ingredients like garlic, lemon juice, and olive oil. Originating from various cuisines, including Tex-Mex, Mediterranean, and Middle Eastern, bean dip is lauded for its creamy texture and robust flavor. This dish is rich in plant-based protein, dietary fiber, and a range of vitamins and minerals, such as folate, iron, and potassium. Its low-fat content makes it a heart-healthy choice, while its minimal preparation celebrates whole, unprocessed ingredients, making it a staple in many plant-forward diets.
Health Benefits
- Supports heart health due to high potassium content, which helps regulate blood pressure.
- Promotes digestive health with 6-8 grams of dietary fiber per serving, aiding in regular bowel movements.
- Provides plant-based protein (approximately 6-10 grams per serving), ideal for muscle repair and growth.
- Rich in folate, supporting red blood cell formation and preventing neural tube defects during pregnancy.
- Contains iron, which is essential for energy production and transporting oxygen throughout the body.
Dietary Considerations
Selection and Storage
Store bean dip in an airtight container in the refrigerator for up to 5 days. Stir well before serving and avoid freezing as it may impact texture.
Common Questions About Bean dip Nutrition
Is bean dip high in protein?
Bean dip is moderately high in protein, with about 4-6 grams of protein per 2-tablespoon serving depending on the recipe. Most of the protein comes from the beans, which are a great plant-based source of protein.
Can I eat bean dip on a keto diet?
Bean dip is typically not suitable for a strict keto diet due to the carb content of beans, which can range from 10-15 grams of net carbs per serving. However, low-carb versions made with black soybeans or other keto substitutes exist.
What are the health benefits of eating bean dip?
Bean dip provides dietary fiber, protein, and essential nutrients like iron, magnesium, and folate. It can support digestive health due to its fiber content, and the beans contribute heart-healthy plant compounds, though concerns like added sodium in store-bought versions should be monitored.
What is the recommended serving size for bean dip?
A typical serving size of bean dip is about 2 tablespoons, which contains around 50-60 calories depending on the recipe. This portion is a healthy addition to snacks or meals when paired with fresh vegetables or whole-grain crackers.
How does bean dip compare to hummus in nutrition?
Bean dip and hummus have similar nutritional profiles but differ slightly based on ingredients. Bean dip generally has fewer healthy fats and more fiber from the beans, while hummus has more heart-healthy fats from tahini and olive oil. Both are plant-based options and can be great choices depending on dietary preferences.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Bean dip DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
