Seven-Layer Dip

Seven-Layer Dip is a vibrant, no-bake Tex-Mex appetizer traditionally layered in a clear dish to showcase its colorful strata. It typically starts with refried beans, followed by guacamole, sour cream, cheese, tomatoes, olives, and green onions or jalapeños. This iconic party dip is believed to have originated in California in the 1980s.

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🍽️ Nutrition at a glance

This dip is generally high in fat and carbohydrates, with a moderate amount of protein primarily from the beans and dairy. A typical serving (about 1/2 cup) can range from 200-300 calories, providing significant fiber from the beans and vitamins from the fresh vegetable toppings.

Nutrition breakdown

Calories	380 kcal
Protein	12 g
Carbs	28 g
Fat	26 g
Fiber	8 g
Sugar	6 g
Sodium	820 mg
Calcium	180 mg
Iron	2.5 mg
Potassium	450 mg
Vitamin A	120 mcg
Vitamin C	10 mg
Vitamin K	15 mcg
Folate	60 mcg
Phosphorus	200 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

The dip's visual appeal is its defining feature—the clear dish transforms simple ingredients into a striking, edible work of art. Nutritionally, it cleverly combines plant-based protein and fiber from beans with the probiotics found in traditional sour cream.