Vegetable dips

Vegetable dips are creamy, flavorful accompaniments designed for dipping raw or lightly cooked vegetables. They typically feature a base of yogurt, sour cream, mayonnaise, or legumes like chickpeas (hummus), blended with herbs, spices, and vegetables. This style of dish is popular worldwide, from Middle Eastern meze to American crudité platters.

🍽️ Nutrition at a glance

The nutritional profile varies greatly by base; yogurt or bean-based dips are generally lower in fat and higher in protein and fiber, while cream or mayonnaise-based dips are higher in fat. They are a good source of vitamins and minerals from the blended vegetables and herbs, with a typical serving ranging from 50 to 250 calories.

Nutrition breakdown

Calories	80 kcal
Protein	3 g
Carbs	5 g
Fat	6 g
Fiber	1 g
Sugar	2 g
Sodium	250 mg
Vitamin A	15% DV
Vitamin C	10% DV
Calcium	8% DV
Iron	4% DV
Potassium	120 mg
Magnesium	15 mg
Phosphorus	40 mg
Folate	20 mcg

Per 1/4 cup (60 g) · estimated, varies by recipe

💡 What's interesting

Vegetable dips are a culinary chameleon, adapting to local ingredients and tastes, from Indian raita with yogurt and cucumber to French tapenade with olives. Nutritionally, they can transform a simple vegetable snack into a more satisfying and nutrient-dense meal component.