Spinach dip, yogurt based: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A fresh and creamy dip featuring spinach and a tangy yogurt base, perfect for entertaining or a healthy snack with pita bread or crudités. --- RECIPE --- Servings: 6-8 Prep Time: 10 minutes Ingredients: - 1 cup plain Greek yogurt - 10 oz frozen chopped spinach, thawed and squeezed dry - 1/4 cup chopped water chestnuts (optional, for crunch) - 2 green onions, thinly sliced - 1/2 teaspoon garlic powder - 1/4 teaspoon onion powder - Salt and pepper to taste Instructions: 1. Ensure spinach is thoroughly thawed and squeezed of all excess water. 2. In a medium bowl, combine Greek yogurt, squeezed spinach, chopped water chestnuts (if using), sliced green onions, garlic powder, and onion powder. 3. Mix well until all ingredients are evenly combined. 4. Season with salt and pepper to your preference. 5. Cover and chill in the refrigerator for at least 1 hour before serving to allow flavors to meld.
Per 100g reference serving, Spinach dip, yogurt based provides 159 kcal of energy, 7.02g protein (18% of calories), 3.59g total carbohydrates (9% of calories, including 0.3g dietary fiber and 3.04g sugars), and 13g total fat (73% of calories).
Vitamins Profile in Spinach dip, yogurt based (Per 100g)
Track how Spinach 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) | 0.7 mg | 0.8% DV |
| Vitamin D (D2 + D3) | 0.2 µg | 1% DV |
| Vitamin B12 (Cobalamin) | 0.42 µg | 17.5% DV |
| Vitamin A (RAE) | 112 µg | 12.4% DV |
| Vitamin E (Alpha-Tocopherol) | 0.8 mg | 5.3% DV |
| Vitamin K (Phylloquinone) | 66.2 µg | 55.2% DV |
| Vitamin B1 (Thiamin) | 0.043 mg | 3.6% DV |
| Vitamin B2 (Riboflavin) | 0.179 mg | 13.8% DV |
| Vitamin B3 (Niacin) | 0.17 mg | 1.1% DV |
| Vitamin B6 (Pyridoxine) | 0.054 mg | 3.2% DV |
| Total Folate (Vitamin B9) | 17 µg | 4.2% DV |
| Folate (Dietary Folate Equivalents) | 17 µg | 4.2% DV |
| Natural Food Folate | 17 µg | 4.2% DV |
| Choline | 19.1 mg | 3.5% DV |
| Preformed Retinol | 66 µg | 7.3% DV |
| Beta-Carotene | 556 µg | 15.4% DV |
| Beta-Cryptoxanthin | 1 µg | 0.2% DV |
| Lutein + Zeaxanthin | 1197 µg | 12% DV |
Minerals & Electrolytes in Spinach 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) | 0.21 mg | 1.2% DV |
| Calcium (Ca) | 103 mg | 7.9% DV |
| Magnesium (Mg) | 15 mg | 3.6% DV |
| Potassium (K) | 136 mg | 2.9% DV |
| Zinc (Zn) | 0.49 mg | 4.5% DV |
| Selenium (Se) | 8.6 µg | 15.6% DV |
| Phosphorus (P) | 106 mg | 8.5% DV |
| Copper (Cu) | 0.028 mg | 3.1% DV |
| Sodium (Na) | 514 mg | 22.3% 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) | 0.865 g | 54.1% DV |
| Linoleic Acid (Omega-6 PUFA) | 6.01 g | 43% DV |
| Monounsaturated Fat (MUFA) | 2.93 g | 9.8% DV |
| Polyunsaturated Fat (PUFA) | 6.89 g | 34.5% DV |
| Saturated Fat (SFA) | 2.73 g | 13.7% 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 Spinach dip, yogurt based contains 159 calories (kcal), 7.02g of protein, 3.59g of carbohydrates (0.3g fiber, 3.04g total sugars), and 13g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Spinach dip, yogurt based has an estimated food pH of 4.5 and a Potential Renal Acid Load (PRAL) score of 2.78 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Spinach 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 Spinach 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.