Black Bean Dip

Black Bean Dip is a creamy, savory spread made primarily from mashed or blended black beans, often seasoned with garlic, cumin, lime, and cilantro. It hails from Mexican and Tex-Mex cuisine, where it's a popular appetizer or snack served with tortilla chips, vegetables, or as a topping.

🍽️ Nutrition at a glance

This dip is a good source of plant-based protein and fiber, with a moderate amount of healthy fats if prepared with olive oil or avocado. A typical 2-tablespoon serving contains around 50-70 calories, making it a nutrient-dense choice.

Nutrition breakdown

Calories	110 kcal
Protein	6 g
Carbs	16 g
Fat	2 g
Fiber	5 g
Sugar	1 g
Sodium	350 mg
Potassium	280 mg
Iron	1.8 mg
Magnesium	40 mg
Folate	60 mcg
Phosphorus	90 mg
Zinc	0.8 mg
Thiamin	0.1 mg
Vitamin B6	0.05 mg

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

💡 What's interesting

Culinarily, it's a versatile and affordable staple that showcases the humble black bean's ability to be transformed into a flavorful dip. Nutritionally, its high fiber content supports digestive health and helps promote a feeling of fullness.