Layered Seven-Layer Dip
Seven-Layer Dip is a vibrant, crowd-pleasing Tex-Mex party staple, typically served cold in a clear dish to showcase its colorful strata. Its classic layers include refried beans, guacamole, sour cream, cheese, tomatoes, olives, and green onions, all built atop a base of beans or chips.
🍽️ Nutrition at a glance
This dip is generally high in fat and calories, primarily from cheese, sour cream, and guacamole, with a moderate amount of protein from the beans and dairy. A typical 1/2-cup serving can range from 200 to 300 calories.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 12 g |
| Carbs | 28 g |
| Fat | 22 g |
| Fiber | 8 g |
| Sugar | 5 g |
| Sodium | 680 mg |
| Calcium | 200 mg |
| Iron | 2.5 mg |
| Potassium | 450 mg |
| Vitamin A | 1200 IU |
| Vitamin C | 15 mg |
| Vitamin K | 30 mcg |
| Folate | 60 mcg |
| Phosphorus | 180 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it's a brilliant example of American party food innovation, designed for communal eating and visual appeal at gatherings. Nutritionally, it offers a mix of plant-based protein and fiber from the beans alongside the richer dairy layers.
