Onion dip, light
Common food
Photo: Wikipedia
A creamy, tangy condiment made from a blend of sour cream, mayonnaise, and dehydrated onion flakes, this light version offers the classic savory, slightly sweet onion flavor with a smooth, dippable texture. Its nutritional profile is notably lower in calories than traditional dips, yet it remains rich in fat, making it a flavorful but calorie-dense addition to snacks.
Calorie split: 5% protein · 28% carbs · 67% fat
↓ Full nutrition💚 Why it's loved
People adore it for its addictive, savory umami flavor that transforms plain chips or vegetables into a satisfying snack. Its versatility as a spread, dip, or ingredient in casseroles makes it a staple at parties and family gatherings.
⚠️ Watch-outs & how to enjoy it better
The high fat content can contribute to excess calorie intake if not portioned, and the refined carbohydrates and sugar may cause blood-sugar spikes. To mitigate this, pair it with high-fiber vegetables like carrots or celery, or use it sparingly as a flavor accent rather than a main dip.
Key benefits
- Lower calorie than full-fat versions
- Good source of fat for satiety
- Quick, no-cook flavor enhancer
- Adds savory depth to simple dishes
- Provides a small amount of protein
🌍 Where it's eaten
💡 Did you know?
The iconic French onion dip is believed to have originated in the 1950s when a California woman mixed a packet of Lipton onion soup mix with sour cream, creating a party staple that's now a $200 million market in the U.S.
Full nutrition (USDA data · scales with serving)
| Water | 72.3 g |
| Energy | 166 kcal |
| Protein | 2.0 g |
| Total lipid (fat) | 12.4 g |
| Carbohydrate, by difference | 11.9 g |
| Fiber, total dietary | 0.10 g |
| Total Sugars | 6.8 g |
| Calcium, Ca | 74.0 mg |
| Iron, Fe | 0.10 mg |
| Magnesium, Mg | 7.0 mg |
| Phosphorus, P | 49.0 mg |
| Potassium, K | 125 mg |
| Sodium, Na | 481 mg |
| Zinc, Zn | 0.29 mg |
| Copper, Cu | 0.02 mg |
| Selenium, Se | 2.4 ug |
| Vitamin C, total ascorbic acid | 0.90 mg |
| Thiamin | 0.03 mg |
| Riboflavin | 0.07 mg |
| Niacin | 0.06 mg |
| Vitamin B-6 | 0.03 mg |
| Folate, total | 7.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 7.0 ug |
| Choline, total | 13.5 mg |
| Vitamin B-12 | 0.24 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 44.0 ug |
| Retinol | 42.0 ug |
| Carotene, beta | 19.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 10.0 ug |
| Vitamin E (alpha-tocopherol) | 0.92 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin K (phylloquinone) | 19.9 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.9 g |
| SFA 4:0 | 0.13 g |
| SFA 6:0 | 0.08 g |
| SFA 8:0 | 0.04 g |
| SFA 10:0 | 0.10 g |
| SFA 12:0 | 0.12 g |
| SFA 14:0 | 0.42 g |
| SFA 16:0 | 2.0 g |
| SFA 18:0 | 0.83 g |
| Fatty acids, total monounsaturated | 3.0 g |
| MUFA 16:1 | 0.10 g |
| MUFA 18:1 | 2.8 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 4.9 g |
| PUFA 18:2 | 4.3 g |
| PUFA 18:3 | 0.63 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 20.0 mg |
FAQ
Is onion dip, light, healthier than regular onion dip?
Yes, it typically has fewer calories and less fat per serving, but it may still contain added sugars and sodium, so moderation is key.
Can I use onion dip as a cooking ingredient?
Absolutely! It works well as a base for sauces, a topping for baked potatoes, or a flavor booster in casseroles and dips.
How long does onion dip last in the fridge?
Opened onion dip can last 7-10 days in the refrigerator if stored in an airtight container. Always check for signs of spoilage before consuming.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.66 kcal/g · 5% calories from protein · 0.1 g fiber · 6.8 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 3.85 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.