Spinach and artichoke dip: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A beloved creamy and cheesy dip combining the earthy flavors of spinach and the tender tang of artichoke hearts, often served warm with tortilla chips. --- RECIPE --- Servings: 8-10 Prep Time: 15 minutes Ingredients: - 1 (10 oz) package frozen chopped spinach, thawed and squeezed dry - 1 (14 oz) can artichoke hearts, drained and chopped - 8 oz cream cheese, softened - 1/2 cup sour cream - 1/2 cup mayonnaise - 1 cup shredded mozzarella cheese - 1/2 cup grated Parmesan cheese - 2 cloves garlic, minced - 1/4 tsp red pepper flakes (optional) - Salt and black pepper to taste Instructions: 1. Preheat oven to 375°F (190°C). 2. In a large bowl, combine the thawed and squeezed dry spinach, chopped artichoke hearts, softened cream cheese, sour cream, mayonnaise, mozzarella cheese, Parmesan cheese, minced garlic, and red pepper flakes (if using). 3. Mix thoroughly until all ingredients are well combined. 4. Season with salt and black pepper to taste. 5. Transfer the mixture to a 9x9 inch baking dish or a similar oven-safe dish. 6. Bake for 20-25 minutes, or until the dip is hot, bubbly, and lightly golden brown on top. 7. Serve warm with tortilla chips, pita bread, or crusty bread.
Per 100g reference serving, Spinach and artichoke dip provides 329 kcal of energy, 4.21g protein (5% of calories), 5.07g total carbohydrates (6% of calories, including 1.2g dietary fiber and 1.52g sugars), and 32.8g total fat (89% of calories).
Vitamins Profile in Spinach and artichoke dip (Per 100g)
Track how Spinach and artichoke dip 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) | 1.6 mg | 1.8% DV |
| Vitamin D (D2 + D3) | 0.1 µg | 0.5% DV |
| Vitamin B12 (Cobalamin) | 0.15 µg | 6.2% DV |
| Vitamin A (RAE) | 151 µg | 16.8% DV |
| Vitamin E (Alpha-Tocopherol) | 1.74 mg | 11.6% DV |
| Vitamin K (Phylloquinone) | 128 µg | 100% DV |
| Vitamin B1 (Thiamin) | 0.036 mg | 3% DV |
| Vitamin B2 (Riboflavin) | 0.12 mg | 9.2% DV |
| Vitamin B3 (Niacin) | 0.243 mg | 1.5% DV |
| Vitamin B6 (Pyridoxine) | 0.049 mg | 2.9% DV |
| Total Folate (Vitamin B9) | 32 µg | 8% DV |
| Folate (Dietary Folate Equivalents) | 32 µg | 8% DV |
| Natural Food Folate | 32 µg | 8% DV |
| Choline | 26.5 mg | 4.8% DV |
| Preformed Retinol | 70 µg | 7.8% DV |
| Beta-Carotene | 962 µg | 26.7% DV |
| Beta-Cryptoxanthin | 1 µg | 0.2% DV |
| Lutein + Zeaxanthin | 2145 µg | 21.4% DV |
Minerals & Electrolytes in Spinach and artichoke dip (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) | 0.44 mg | 2.4% DV |
| Calcium (Ca) | 120 mg | 9.2% DV |
| Magnesium (Mg) | 22 mg | 5.2% DV |
| Potassium (K) | 148 mg | 3.1% DV |
| Zinc (Zn) | 0.58 mg | 5.3% DV |
| Selenium (Se) | 5.1 µg | 9.3% DV |
| Phosphorus (P) | 99 mg | 7.9% DV |
| Copper (Cu) | 0.047 mg | 5.2% DV |
| Sodium (Na) | 620 mg | 27% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 DHA (Docosahexaenoic Acid) | 0.002 g | 0.4% DV |
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.003 g | 0.6% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 1.89 g | 100% DV |
| Linoleic Acid (Omega-6 PUFA) | 13.2 g | 94.1% DV |
| Monounsaturated Fat (MUFA) | 7.26 g | 24.2% DV |
| Polyunsaturated Fat (PUFA) | 15.2 g | 76.1% DV |
| Saturated Fat (SFA) | 8.48 g | 42.4% DV |
| Dietary Cholesterol | 37 mg | 12.3% 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 Spinach and artichoke dip contains 329 calories (kcal), 4.21g of protein, 5.07g of carbohydrates (1.2g fiber, 1.52g total sugars), and 32.8g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Spinach and artichoke dip has an estimated food pH of 5.5 and a Potential Renal Acid Load (PRAL) score of 0.486 mEq/100g, classifying it as Neutral PRAL Balance.
Allergen tags for Spinach and artichoke dip: Milk. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 8+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Spinach and artichoke dip by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.