Bean Dip

Bean dip is a creamy, savory spread or dip made primarily from mashed or pureed beans, often seasoned with ingredients like garlic, onions, herbs, and spices. It is a staple in Mexican and Tex-Mex cuisine, commonly served warm or cold with tortilla chips, vegetables, or as a topping.

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🍽️ Nutrition at a glance

Bean dip is generally high in plant-based protein and dietary fiber, making it a filling and nutritious option. A typical 1/4 cup serving contains around 80-120 calories, with moderate fat content depending on added ingredients like cheese or oil.

Nutrition breakdown

Calories	140 kcal
Protein	7 g
Carbs	18 g
Fat	5 g
Fiber	5 g
Sugar	1 g
Sodium	480 mg
Potassium	300 mg
Iron	2.5 mg
Magnesium	40 mg
Folate	80 mcg
Vitamin B6	0.3 mg
Zinc	1.2 mg
Copper	0.3 mg
Manganese	0.6 mg

Per 1/2 cup (120 g) · estimated, varies by recipe

💡 What's interesting

Bean dip is a versatile dish that can be easily customized with various beans, such as black beans, pinto beans, or refried beans, reflecting regional preferences. Nutritionally, it's valued for its high fiber content, which supports digestive health, and its protein, which makes it a popular choice for vegetarians and vegans.