Spinach dip calories come to 207 for a 1/4 cup (60 g) serving and 345 per 100 g. Fat supplies 93% of those calories, so this is a rich, creamy dip with some spinach in it, not a vegetable side. The same 1/4 cup also brings 342 mg of sodium, 15% of the daily value.
207kcal
1 quarter cup · 60 g, regular recipe
3%protein
1.4 gProtein
2 gCarbs
21 gFat
How to burn off 207 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Regular recipe · per 60 g
Calories
207 kcal
Protein
1.4 g
Carbohydrate
2.1 g
Fat
21 g
Saturated fat
5.3 g
Cholesterol
23 mg
Sodium
342 mg
Potassium
68 mg
Iron
0.1 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 →
Spinach 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
1/4 cup (60 g)
207
1.4 g
2.1 g
21.5 g
342 mg
10%
1 tablespoon (15 g)
52
0.4 g
0.5 g
5.4 g
86 mg
3%
Light version (60 g)
99
1.3 g
6.9 g
7.4 g
293 mg
5%
100 g
345
2.4 g
3.4 g
35.8 g
570 mg
17%
3 × 1/4 cup (60 g)
621
4.2 g
1,026 mg
5 × 1/4 cup (60 g)
1,035
7.1 g
1,710 mg
One scoop is 207 calories, three are 621
The standard 1/4 cup (60 g) serving holds 207 calories, or 10% of a 2000-calorie daily value. That sounds manageable until you remember how dips get eaten: standing at a table, chip after chip, with nobody measuring. Two servings (120 g) reach 414 calories. Three servings (180 g) reach 621.
At a long party it is easy to work through 300 g, which is five servings and 1,035 calories. That is a full meal's worth of energy from the dip alone, before you count a single chip or cracker. The total moves fast because every gram of this dip is dense.
If you prefer to count by the spoon, one tablespoon (15 g) is 52 calories. Four level tablespoons make up the 1/4 cup, so a heaped spoon or two on your plate is a reasonable way to keep the portion visible. Serve yourself a measured amount on a plate instead of eating straight from the bowl, and the numbers stay close to the label.
Fat is 93% of the calories
Per 100 g, spinach dip has 35.8 g of fat, 3.4 g of carbs and 2.4 g of protein. Converted to calories, that is 93% from fat, 4% from carbs and 3% from protein. The spinach is there for flavor and color; the base of mayonnaise, sour cream or cream cheese sets the nutrition profile.
Saturated fat comes to 8.8 g per 100 g. Fiber is only 0.3 g per 100 g, and sugars sit at 2.3 g, so the dip is low in carbs but offers little of what people usually hope to get from a green vegetable.
Protein is the weak spot. A 1/4 cup gives you 1.4 g, just 3% of the daily value, and even five servings add up to only 7.1 g. If you want a snack that keeps you full, this dip will not do the job on its own. Treat it as a condiment that adds flavor, and get your protein elsewhere on the plate.
Sodium is the row to watch
Spinach dip carries 570 mg of sodium per 100 g, which is 25% of the 2300 mg daily value. A single 1/4 cup holds 342 mg, or 15%. One tablespoon is 86 mg, 4% of the daily value, so even small tastes add up over an evening.
The sodium climbs right along with the calories. Two servings bring 684 mg, three bring 1,026 mg, and five servings land at 1,710 mg. Chips, crackers and bread for dipping carry salt of their own, so the real total for a snacking session runs higher than the dip alone suggests.
Cholesterol is moderate at 38 mg per 100 g, and potassium is low at 113 mg. If you watch sodium, the dip is worth portioning out rather than leaving open-ended, and fresh vegetables make a better dipper than salted chips.
The light version cuts calories by more than half
The light version of spinach dip comes to 99 calories for the same 60 g, against 207 for the regular recipe. Fat drops from 21.5 g to 7.4 g per serving, which accounts for nearly all of the savings. Sodium drops a little too, from 342 mg to 293 mg, or 13% of the daily value.
The trade-off is in the carbs. The light dip has 6.9 g of carbs and 3.9 g of sugars per 60 g, compared with 2.1 g and 1.4 g in the regular one, as starches and sweeteners stand in for some of the fat. Protein barely changes at 1.3 g. If calories are your main concern, the light version is the clear pick; if you are counting carbs, the regular one is lower.
Store-bought tubs vary from one label to the next, including Cedar's, Marketside and Tostitos Creamy Spinach Dip, so check the label on the one you buy. BodyPal can log spinach dip from a photo of your plate, which helps when the portion came from a shared bowl.
How does spinach dip compare?
Here is how spinach dip stacks up against buffalo chicken dip, a spinach wrap and broccoli salad, per 100 g and per usual serving.
Verdict: Per 100 g spinach dip is the richest of the four at 345 calories, ahead of the spinach wrap at 288, broccoli salad at 270 and buffalo chicken dip at 233. If you want a dip that also feeds you, pick buffalo chicken dip with 13.3 g of protein per 100 g; if you watch sodium, broccoli salad at 340 mg per 100 g is the lighter call.
Most popular spinach dip brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Simple Earth Spinach Dip2 tbsp · 28 g214 kcal
2Cedar's Spinach Dip2 tbsp · 28 g179 kcal
3Archer Farms Spinach Dip2 tbsp · 39 g256 kcal
4Lakeview Farms Spinach Dip2 tbsp · 30 g200 kcal
5Marketside Spinach Dip2 tbsp · 30 g267 kcal
6Moe & Joe's Spinach Dip28 g321 kcal
7Tostitos Creamy Spinach Dip2 tbsp · 32 g156 kcal
Tub dips from the store are mostly lighter than the regular homemade-style recipe above, which carries 345 calories per 100 g. Source: manufacturer labels / USDA FoodData Central.
Spinach dip FAQs
How many calories are in spinach dip?
A 1/4 cup of regular spinach dip is about 207 calories, and one tablespoon is 52. Per 100 g it works out to 345 calories.
Is spinach dip good for weight loss?
It is dense for a vegetable dish: 345 calories and 35.8 g of fat per 100 g, so a 1/4 cup scoop is 207 calories. Light spinach dip is 165 calories per 100 g and the yogurt based style 159.
Spinach dip vs buffalo chicken dip: which has more calories?
Spinach dip has 345 calories per 100 g against 233 for buffalo chicken dip. The same 1/4 cup is 207 calories versus 140.
How much fat is in spinach dip?
A 1/4 cup has 21.5 g of fat, 5.3 g of it saturated, from 35.8 g per 100 g. Protein is low at 1.4 g per 1/4 cup.
What are the nutrition facts for spinach dip?
A 1/4 cup (60 g) of spinach dip has 207 calories, 21.5 g of fat, 2.1 g of carbs, 1.4 g of protein and 342 mg of sodium. Fiber is 0.2 g and sugars are 1.4 g.
What is the nutritional value of spinach dip per 100 g?
Per 100 g, spinach dip has 345 calories, 35.8 g of fat, 8.8 g of saturated fat, 3.4 g of carbs and 2.4 g of protein. It also carries 570 mg of sodium, 25% of the daily value.
How much protein is in spinach dip?
Spinach dip has 1.4 g of protein per 1/4 cup, only 3% of the daily value, and 2.4 g per 100 g. Protein supplies just 3% of its calories, so it is not a filling protein source.
How many calories are in a tablespoon of spinach dip?
One tablespoon (15 g) of spinach dip has 52 calories, with 5.4 g of fat and 86 mg of sodium. That makes it easy to track if you spoon a measured amount onto your plate.
How much sodium is in spinach dip?
A 1/4 cup of spinach dip has 342 mg of sodium, 15% of the daily value. Three servings reach 1,026 mg, and the light version has 293 mg per 60 g.
