White Bean Dip

White Bean Dip is a creamy, savory spread made from mashed or blended white beans, typically cannellini or Great Northern beans, combined with ingredients like olive oil, garlic, lemon juice, and herbs. It is a popular appetizer or snack in Mediterranean and Middle Eastern cuisines, often served with pita bread, crackers, or fresh vegetables.

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🍽️ Nutrition at a glance

This dip is a good source of plant-based protein and dietary fiber, making it a satisfying and nutrient-dense option. A typical serving (about 2 tablespoons) contains roughly 50-70 calories, with healthy fats from olive oil and minimal saturated fat.

Nutrition breakdown

Calories	180 kcal
Protein	10 g
Carbs	24 g
Fat	5 g
Fiber	6 g
Sugar	4 g
Sodium	400 mg
Potassium	350 mg
Iron	3.2 mg
Magnesium	60 mg
Folate	120 mcg
Vitamin B1 (Thiamin)	0.2 mg
Zinc	1.5 mg
Phosphorus	150 mg
Manganese	1.0 mg

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

💡 What's interesting

White Bean Dip is celebrated for its versatility and nutritional profile, as it provides a hearty dose of iron and folate, which are essential for energy and cell health. Culturally, it reflects the Mediterranean diet's emphasis on legumes and olive oil, known for promoting heart health and longevity.