Spinach dip, light: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Enjoy the classic creamy and savory flavors of spinach dip with a lighter touch, made with reduced-fat ingredients for a healthier yet equally satisfying appetizer. --- RECIPE --- Servings: 8-10 Prep Time: 15 minutes (plus 4 hours chilling) Ingredients: - 10 ounces frozen chopped spinach, thawed and squeezed dry - 1 cup light sour cream or plain Greek yogurt - 1/2 cup light mayonnaise - 1 packet (1.4 oz) vegetable soup mix (e.g., Knorr) - 8 ounces water chestnuts, drained and chopped (optional) Instructions: 1. Ensure spinach is thoroughly thawed and squeezed of all excess water. 2. In a large bowl, combine the dried spinach, light sour cream/Greek yogurt, light mayonnaise, and vegetable soup mix. 3. Stir in chopped water chestnuts, if using. 4. Mix well until all ingredients are evenly distributed. 5. Cover and refrigerate for at least 4 hours, or preferably overnight, to allow flavors to fully develop. 6. Serve chilled with whole-wheat crackers, pita bread, or vegetable sticks.
Per 100g reference serving, Spinach dip, light provides 165 kcal of energy, 2.2g protein (5% of calories), 11.4g total carbohydrates (27% of calories, including 0.3g dietary fiber and 6.52g sugars), and 12.4g total fat (68% of calories).
Vitamins Profile in Spinach dip, light (Per 100g)
Track how Spinach dip, light 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) | 0.5 mg | 0.6% DV |
| Vitamin D (D2 + D3) | 0.2 µg | 1% DV |
| Vitamin B12 (Cobalamin) | 0.24 µg | 10% DV |
| Vitamin A (RAE) | 89 µg | 9.9% DV |
| Vitamin E (Alpha-Tocopherol) | 1.18 mg | 7.9% DV |
| Vitamin K (Phylloquinone) | 59.5 µg | 49.6% DV |
| Vitamin B1 (Thiamin) | 0.032 mg | 2.7% DV |
| Vitamin B2 (Riboflavin) | 0.078 mg | 6% DV |
| Vitamin B3 (Niacin) | 0.078 mg | 0.5% DV |
| Vitamin B6 (Pyridoxine) | 0.027 mg | 1.6% DV |
| Total Folate (Vitamin B9) | 15 µg | 3.8% DV |
| Folate (Dietary Folate Equivalents) | 15 µg | 3.8% DV |
| Natural Food Folate | 15 µg | 3.8% DV |
| Choline | 14.8 mg | 2.7% DV |
| Preformed Retinol | 42 µg | 4.7% DV |
| Beta-Carotene | 549 µg | 15.2% DV |
| Beta-Cryptoxanthin | 1 µg | 0.2% DV |
| Lutein + Zeaxanthin | 1159 µg | 11.6% DV |
Minerals & Electrolytes in Spinach dip, light (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) | 0.22 mg | 1.2% DV |
| Calcium (Ca) | 84 mg | 6.5% DV |
| Magnesium (Mg) | 12 mg | 2.9% DV |
| Potassium (K) | 134 mg | 2.9% DV |
| Zinc (Zn) | 0.31 mg | 2.8% DV |
| Selenium (Se) | 2.8 µg | 5.1% DV |
| Phosphorus (P) | 50 mg | 4% DV |
| Copper (Cu) | 0.025 mg | 2.8% DV |
| Sodium (Na) | 488 mg | 21.2% 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) | 0.656 g | 41% DV |
| Linoleic Acid (Omega-6 PUFA) | 4.28 g | 30.6% DV |
| Monounsaturated Fat (MUFA) | 3.04 g | 10.1% DV |
| Polyunsaturated Fat (PUFA) | 4.94 g | 24.7% DV |
| Saturated Fat (SFA) | 3.87 g | 19.4% DV |
| Dietary Cholesterol | 20 mg | 6.7% 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 Spinach dip, light contains 165 calories (kcal), 2.2g of protein, 11.4g of carbohydrates (0.3g fiber, 6.52g total sugars), and 12.4g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Spinach dip, light has an estimated food pH of 5.5 and a Potential Renal Acid Load (PRAL) score of -1.29 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Spinach dip, light: Milk, Soybeans. 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 dip, light by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.