How much energy in dips?

Before you dip in, let Healthy Food Guide dietitian Jess Burvill show you how to make your choice a healthy one.

Dips have long been a staple on party or snack platters. When enjoyed with vegie sticks, dips may seem like a healthy snack, but not all dips are created equal. While some are nutritious, others are surprisingly high in kilojoules, making it easy to overindulge and potentially derail your healthy weight goals. It’s key to know what to look for when it comes to nutrition.

Healthy fats first

Dips made with cream cheese, sour cream or mayonnaise can be high in cholesterol-raising saturated fat. Choose dips
made with heart-healthy unsaturated fats like avocado, nuts and olive oil instead.

Whole food ingredients

For a lighter, healthier option, look for dips made with at least 50 per cent wholesome ingredients like vegetables, legumes or yoghurt.

Watch the sodium!

Some dips, such as taramosalata, are high in sodium, which can lead to high blood pressure and other health issues. Choose dips with <400mg sodium per 100g.

Pair with healthy snacks

Pair your dip with wholefood ingredients such as vegie sticks or wholegrain crackers. Limit corn chips as these tend to be higher in kilojoules, sodium and saturated fat, or water crackers which are lower in fibre.

What to look for on the label

➜ <3g saturated fat per 100g
➜ <1000kJ per 100g
➜ >50% vegetable, legume or yoghurt content
➜ < 400mg sodium per 100g