Onion dip, yogurt based: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A lighter, tangier take on a classic, this creamy onion dip uses a yogurt base for a fresh flavor, perfect for chips and veggies. --- RECIPE --- Servings: 4-6 Prep Time: 5 minutes Ingredients: - 1 cup plain Greek yogurt - 1/2 cup finely chopped onion (or 1 tbsp onion powder) - 1 tablespoon dried parsley - 1/2 teaspoon garlic powder - 1/4 teaspoon salt - Pinch of black pepper Instructions: 1. In a bowl, combine Greek yogurt, chopped onion (or onion powder), dried parsley, garlic powder, salt, and pepper. 2. Mix thoroughly until all ingredients are well incorporated. 3. For best flavor, cover and refrigerate for at least 1 hour to allow the flavors to meld. 4. Serve chilled with potato chips, crackers, or fresh vegetables.
Per 100g reference serving, Onion dip, yogurt based provides 160 kcal of energy, 6.82g protein (17% of calories), 4.06g total carbohydrates (10% of calories, including 0.2g dietary fiber and 3.38g sugars), and 12.9g total fat (73% of calories).
Vitamins Profile in Onion dip, yogurt based (Per 100g)
Track how Onion dip, yogurt based contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 1.1 mg | 1.2% DV |
| Vitamin D (D2 + D3) | 0.2 µg | 1% DV |
| Vitamin B12 (Cobalamin) | 0.42 µg | 17.5% DV |
| Vitamin A (RAE) | 66 µg | 7.3% DV |
| Vitamin E (Alpha-Tocopherol) | 0.53 mg | 3.5% DV |
| Vitamin K (Phylloquinone) | 25 µg | 20.8% DV |
| Vitamin B1 (Thiamin) | 0.041 mg | 3.4% DV |
| Vitamin B2 (Riboflavin) | 0.168 mg | 12.9% DV |
| Vitamin B3 (Niacin) | 0.147 mg | 0.9% DV |
| Vitamin B6 (Pyridoxine) | 0.054 mg | 3.2% DV |
| Total Folate (Vitamin B9) | 10 µg | 2.5% DV |
| Folate (Dietary Folate Equivalents) | 10 µg | 2.5% DV |
| Natural Food Folate | 10 µg | 2.5% DV |
| Choline | 17.7 mg | 3.2% DV |
| Preformed Retinol | 66 µg | 7.3% DV |
| Beta-Carotene | 5 µg | 0.1% DV |
| Beta-Cryptoxanthin | 1 µg | 0.2% DV |
| Lutein + Zeaxanthin | 3 µg | 0% DV |
Minerals & Electrolytes in Onion dip, yogurt based (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.08 mg | 0.4% DV |
| Calcium (Ca) | 93 mg | 7.2% DV |
| Magnesium (Mg) | 10 mg | 2.4% DV |
| Potassium (K) | 126 mg | 2.7% DV |
| Zinc (Zn) | 0.47 mg | 4.3% DV |
| Selenium (Se) | 8.2 µg | 14.9% DV |
| Phosphorus (P) | 105 mg | 8.4% DV |
| Copper (Cu) | 0.019 mg | 2.1% DV |
| Sodium (Na) | 507 mg | 22% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 DHA (Docosahexaenoic Acid) | 0.001 g | 0.2% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.837 g | 52.3% DV |
| Linoleic Acid (Omega-6 PUFA) | 6.01 g | 43% DV |
| Monounsaturated Fat (MUFA) | 2.93 g | 9.8% DV |
| Polyunsaturated Fat (PUFA) | 6.87 g | 34.3% DV |
| Saturated Fat (SFA) | 2.73 g | 13.6% DV |
| Dietary Cholesterol | 14 mg | 4.7% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Onion dip, yogurt based contains 160 calories (kcal), 6.82g of protein, 4.06g of carbohydrates (0.2g fiber, 3.38g total sugars), and 12.9g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Onion dip, yogurt based has an estimated food pH of 4.5 and a Potential Renal Acid Load (PRAL) score of 3.11 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Onion dip, yogurt based: Milk. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 6+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Onion dip, yogurt based by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.