Ranch dip, yogurt based: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A creamy and zesty ranch dip made with a yogurt base, offering a lighter yet flavorful alternative for dipping vegetables or chips. --- RECIPE --- Servings: 4-6 Prep Time: 5 minutes Ingredients: - 1 cup plain Greek yogurt - 1 tablespoon dried parsley - 1 teaspoon dried dill - 1 teaspoon garlic powder - 1 teaspoon onion powder - 1/2 teaspoon salt - 1/4 teaspoon black pepper - 1 tablespoon chives, fresh or dried (optional) Instructions: 1. In a medium bowl, combine Greek yogurt, dried parsley, dried dill, garlic powder, onion powder, salt, and black pepper. 2. Stir well until all ingredients are evenly distributed. 3. If using, stir in chives. 4. Cover and refrigerate for at least 30 minutes to allow the flavors to develop. 5. Serve chilled with fresh vegetables, crackers, or as a dressing.
Per 100g reference serving, Ranch dip, yogurt based provides 195 kcal of energy, 8.48g protein (17% of calories), 4.13g total carbohydrates (8% of calories, including 0.3g dietary fiber and 3.41g sugars), and 16.1g total fat (75% of calories).
Vitamins Profile in Ranch dip, yogurt based (Per 100g)
Track how Ranch 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) | 1.9 mg | 2.1% DV |
| Vitamin B12 (Cobalamin) | 0.46 µg | 19.2% DV |
| Vitamin A (RAE) | 74 µg | 8.2% DV |
| Vitamin E (Alpha-Tocopherol) | 0.75 mg | 5% DV |
| Vitamin K (Phylloquinone) | 44.9 µg | 37.4% DV |
| Vitamin B1 (Thiamin) | 0.042 mg | 3.5% DV |
| Vitamin B2 (Riboflavin) | 0.222 mg | 17.1% DV |
| Vitamin B3 (Niacin) | 0.257 mg | 1.6% DV |
| Vitamin B6 (Pyridoxine) | 0.056 mg | 3.3% DV |
| Total Folate (Vitamin B9) | 12 µg | 3% DV |
| Folate (Dietary Folate Equivalents) | 12 µg | 3% DV |
| Natural Food Folate | 12 µg | 3% DV |
| Choline | 20.5 mg | 3.7% DV |
| Preformed Retinol | 73 µg | 8.1% DV |
| Beta-Carotene | 17 µg | 0.5% DV |
| Beta-Cryptoxanthin | 1 µg | 0.2% DV |
| Lutein + Zeaxanthin | 27 µg | 0.3% DV |
Minerals & Electrolytes in Ranch 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) | 0.29 mg | 1.6% DV |
| Calcium (Ca) | 114 mg | 8.8% DV |
| Magnesium (Mg) | 14 mg | 3.3% DV |
| Potassium (K) | 154 mg | 3.3% DV |
| Zinc (Zn) | 0.58 mg | 5.3% DV |
| Selenium (Se) | 10.4 µg | 18.9% DV |
| Phosphorus (P) | 123 mg | 9.8% DV |
| Copper (Cu) | 0.029 mg | 3.2% DV |
| Sodium (Na) | 646 mg | 28.1% 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) | 1.08 g | 67.6% DV |
| Linoleic Acid (Omega-6 PUFA) | 7.64 g | 54.6% DV |
| Monounsaturated Fat (MUFA) | 3.66 g | 12.2% DV |
| Polyunsaturated Fat (PUFA) | 8.74 g | 43.7% DV |
| Saturated Fat (SFA) | 3.27 g | 16.3% DV |
| Dietary Cholesterol | 17 mg | 5.7% 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 Ranch dip, yogurt based contains 195 calories (kcal), 8.48g of protein, 4.13g of carbohydrates (0.3g fiber, 3.41g total sugars), and 16.1g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Ranch dip, yogurt based has an estimated food pH of 4.5 and a Potential Renal Acid Load (PRAL) score of 3.63 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Ranch dip, yogurt based: Milk, Eggs. 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 Ranch 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.