Onion dip calories come to 52 for 1 tablespoon (15 g) and 346 per 100 g of regular, ready-to-eat dip. Almost all of that energy comes from fat: 93% of the calories, with very little protein or carbs. The number to watch is how many spoonfuls you take, because a few chip dips add up quickly.
52kcal
1 tablespoon · 15 g, regular, ready to eat
2%protein
0.3 gProtein
1 gCarbs
5.4 gFat
How to burn off 52 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Regular, ready to eat · per 15 g
Calories
52 kcal
Protein
0.3 g
Carbohydrate
0.6 g
Fat
5.4 g
Saturated fat
1.3 g
Cholesterol
6 mg
Sodium
84 mg
Potassium
15 mg
Iron
0 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Onion dip: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 tablespoon (15 g)
52
0.3 g
0.6 g
5.4 g
84 mg
3%
Individual container (70 g)
242
1.5 g
2.7 g
25 g
394 mg
12%
Light per tbsp (15 g)
25
0.3 g
1.8 g
1.9 g
72 mg
1%
100 g
346
2.2 g
3.9 g
35.8 g
563 mg
17%
3 × 1 tablespoon (15 g)
156
1 g
253 mg
5 × 1 tablespoon (15 g)
260
1.6 g
422 mg
Five tablespoons is a 260-calorie snack
The label serving is 1 tablespoon (15 g), and at 52 calories it looks harmless. Few people stop there. A chip carries a decent scoop, and a bowl at a party gets refilled without anyone counting.
Here is how the total moves. Two tablespoons (30 g) bring 104 calories. Three tablespoons (45 g) reach 156. Five tablespoons (75 g), which is a realistic amount for a long movie or a game, land at 260 calories before you count a single chip. The individual container (70 g) sits right next to that at 242 calories, or 12% of the daily value for energy.
So the honest serving of onion dip is the one you actually scoop. If you want the dip to stay a side note, portion it into a small dish instead of eating from the tub. That one habit decides whether this is a 52-calorie extra or a 260-calorie part of your snack.
Fat supplies 93% of the calories
Onion dip is a fat-based food with a little onion flavor folded in. Per 100 g it carries 35.8 g of fat, 3.9 g of carbs and only 2.2 g of protein. In calorie terms that is 93% fat, 5% carbs and 2% protein.
That split explains why the calories are dense while the dip feels light on the tongue. A tablespoon holds 5.4 g of fat but just 0.3 g of protein and 0.6 g of carbs. Sugar is minor at 0.4 g per tablespoon, and fiber is essentially 0. There is nothing here that adds much fullness, so the dip rarely slows you down.
Saturated fat is a meaningful part of that fat: 8.7 g per 100 g, against a daily value of 20 g. Cholesterol is 38 mg per 100 g, which is modest next to a daily value of 300 mg. If you track saturated fat, onion dip deserves a place in your log, especially in the larger portions above.
Sodium climbs with every scoop
Per 100 g, onion dip has 563 mg of sodium, or 24% of the daily value. A single tablespoon is a gentle 84 mg, about 4% of the daily value. The trouble is that the dip is usually paired with salted chips.
Stack the portions and the sodium grows in step with the calories. Two tablespoons give 169 mg, three give 253 mg, and five give 422 mg. The individual container (70 g) delivers 394 mg, or 17% of the daily value, before the chips add their own salt.
If you watch sodium, the dipper matters as much as the dip. Raw vegetables bring little salt of their own, while chips and pretzels can double the load of the snack. Potassium is low here at 103 mg per 100 g, so the dip does little to balance its sodium.
Light onion dip cuts the tablespoon to 25 calories
The light version is the easiest swap on this page. One tablespoon (15 g) of light onion dip has 25 calories, roughly half of the regular 52. Fat drops from 5.4 g to 1.9 g per tablespoon, and sodium dips slightly from 84 mg to 72 mg, 3% of the daily value.
The tradeoff is a small rise in carbs and sugar. Light dip has 1.8 g of carbs and 1 g of sugar per tablespoon, against 0.6 g and 0.4 g for regular. For most snackers that is a fair trade for half the calories. Store shelves carry both styles, including Dean's French Onion Dip and Dean's French Onion Dip Lite.
To fit onion dip into a day of eating, treat it as a flavor, not a food. Pair it with crunchy vegetables such as carrots, celery, cucumber or bell pepper strips, which add volume and fiber that the dip lacks. If you snap a photo of your bowl, BodyPal can log the dip for you.
How does onion dip compare?
Here is how onion dip stacks up against ranch dip, beer cheese and corn salsa, per 100 g and per usual serving.
Verdict: For weight loss, corn salsa wins easily at 15 calories per 2 Tbsp and 44 per 100 g, while ranch dip is the heaviest at 65 per tablespoon. If you want protein from your dip, beer cheese is the only real option with 17.9 g per 100 g, though it also carries the most sodium at 786 mg.
Most popular onion dip brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Dean's French Onion Dip0.33 cup · 30 g200 kcal
2Kemps French Onion Dip2 Tbsp · 30 g200 kcal
3Dean's French Onion Dip Lite2 Tbsp · 32 g109 kcal
4Country Fresh French Onion Dip2 Tbsp · 30 g200 kcal
Store tubs are sour cream based and lighter than the USDA regular recipe above, so their labels read about 200 calories per 100 g. Source: manufacturer labels / USDA FoodData Central.
Onion dip FAQs
How many calories are in onion dip?
One tablespoon of regular onion dip is 52 calories, and a 70 g individual container is 242. Per 100 g it is 346 calories.
Is onion dip good for weight loss?
A tablespoon carries 52 calories and 5.4 g fat, so a few scoops add up fast. The light version is 25 calories per tablespoon, or 166 per 100 g.
Onion dip or ranch dip: which has fewer calories?
Onion dip has 346 calories per 100 g and ranch dip 432, so onion dip is 86 calories lower for the same amount.
How much fat is in onion dip?
Regular onion dip has 35.8 g fat per 100 g, of which 8.7 g is saturated. That works out to 5.4 g fat in one tablespoon.
How many calories are in French onion dip?
Regular French onion dip has 52 calories per tablespoon (15 g) and 346 per 100 g. Brands such as Kemps French Onion Dip and Country Fresh French Onion Dip are this style of dip, so check the label for the exact count.
How many calories are in store-bought onion dip?
Store-bought, ready-to-eat onion dip has 52 calories per tablespoon and 242 calories in an individual container (70 g). Fat makes up 93% of those calories, so the total follows how much you scoop.
How many calories are in light onion dip?
Light onion dip has 25 calories per tablespoon (15 g), about half of the regular version. It has 1.9 g of fat per tablespoon versus 5.4 g in regular dip.
How much sodium is in onion dip?
One tablespoon of onion dip has 84 mg of sodium, 4% of the daily value. An individual container (70 g) has 394 mg, or 17%, and 100 g has 563 mg.
How many calories are in 2 tablespoons of onion dip?
Two tablespoons (30 g) of regular onion dip have 104 calories and 169 mg of sodium. Three tablespoons (45 g) reach 156 calories.
