Dips are a classic snack food, and with picnic season and summer gatherings well on its way they can be a delicious addition to any platter. They are extremely versatile and can be served with crackers, veggie sticks, used as a spread or even as an addition to a main meal.
Dips often get a bad rap, and while some aren’t very healthy, there are lots of nutritious options available too! If you’re having dips more often than not, it may be worthwhile looking at the nutrition panel. With so many available we’ve made it easy for you to sleuth out some of the healthier picks.
Note that the serving size varies between brands, but to make it easier to compare, we’ve made this 20g across the board (about the size of a tablespoon).
Obela Classic Hommus
| Energy (kcal/20g) | 53 |
| Protein (g/20g) | 1.6 |
| Fat (g/20g) | 3.8 |
| Saturated Fat (g/20g) | 0.5 |
| Carbohydrates (g/20g) | 2.6 |
| Sugars (g/20g) | <1.0 |
| Dietary Fibre (g/20g) | 1.0 |
| Sodium (mg/20g) | 97 |
The main ingredient in hommus is chickpeas. Chickpeas are a nutrition powerhouse – they’re packed with plant-based protein, fibre and lots of other beneficial nutrients such as iron, folate, zinc and magnesium. Regular consumption has been shown to reduce the risk of cardiovascular disease, diabetes, certain cancers and even play a role in weight management! Obela Classic Hommus is 75% chickpeas, so it’s easy to see why it’s up on our list.
Sss Foods Natural Hommus
| Energy (kcal/20g) | 25 |
| Protein (g/20g) | 1.1 |
| Fat (g/20g) | 1.3 |
| Saturated Fat (g/20g) | 0.3 |
| Carbohydrates (g/20g) | 1.7 |
| Sugars (g/20g) | <1.0 |
| Dietary Fibre (g/20g) | 1.0 |
| Sodium (mg/20g) | 99 |
If you’re looking for a lower calorie hommus, Sss Foods Natural Hommus is the way to go – containing half of the calories compared to its Obela equivalent! Wondering how this works? Chickpeas make up 55% of this dip, followed by water, meaning that the calorie load is a little lighter.
Yumi’s French Onion Hommus
| Energy (kcal/20g) | 58 |
| Protein (g/20g) | 1.3 |
| Fat (g/20g) | 4.5 |
| Saturated Fat (g/20g) | 0.4 |
| Carbohydrates (g/20g) | 3.2 |
| Sugars (g/20g) | 0.4 |
| Dietary Fibre (g/20g) | – |
| Sodium (mg/20g) | 82 |
Continuing with our hommus appreciation, Yumi’s French Onion Hommus is a great alternative for regular French onion dip. While your typical French onion dip is made with cream cheese and mayonnaise – which is higher in saturated fat and not as good for our heart health – Yumi’s French onion Hommus is based on chickpeas, which is a much healthier alternative.
Woolworths Mild Chunky Salsa
| Energy (kcal/20g) | 8 |
| Protein (g/20g) | 0.2 |
| Fat (g/20g) | <1.0 |
| Saturated Fat (g/20g) | <1.0 |
| Carbohydrates (g/20g) | 1.6 |
| Sugars (g/20g) | 1.1 |
| Dietary Fibre (g/20g) | <1.0 |
| Sodium (mg/20g) | 28 |
Next up on the list is Woolworths Mild Chunky Salsa. Made up with 95% vegetables, there’s not much room for anything else. And with the primary ingredients being vegetables, it’s exceptionally low in calories too. Although, the real standout is its low sodium content – packing in only 28mg per 20g serving! Its competitors tend to have up to four times as much, making this a great low salt alternative.
Obela Classic Guacamole
| Energy (kcal/20g) | 35 |
| Protein (g/20g) | <1.0 |
| Fat (g/20g) | 2.9 |
| Saturated Fat (g/20g) | <1.0 |
| Carbohydrates (g/20g) | 1.9 |
| Sugars (g/20g) | <1.0 |
| Dietary Fibre (g/20g) | 0.24 |
| Sodium (mg/20g) | 99 |
Avocados are all the rage right now. They’re packed with antioxidants and healthy fats, which are great for our heart health. Although while you might think you’re reaching for a healthy dip, many are made with mostly cream cheese and very little avocado at all, making it higher in saturated fat (AKA unhealthy fats) and calories. Made with 97% real vegetables, avocado and herbs – with avocados accounting for 88% of this – Obela’s Classic Guacamole is definitely one of the healthier picks.
Fresh Fodder Tzatziki
| Energy (kcal/20g) | 16 |
| Protein (g/20g) | 1 |
| Fat (g/20g) | 0.9 |
| Saturated Fat (g/20g) | 0.7 |
| Carbohydrates (g/20g) | 1.1 |
| Sugars (g/20g) | 0.4 |
| Dietary Fibre (g/20g) | – |
| Sodium (mg/20g) | 112 |
Tzatziki is not a dip to be underestimated – it packs a nutrition punch! Fresh Fodder tzatziki is 85% real yoghurt and live probiotics, meaning it’s great for your gut health! It’s also one of the lower calorie options available.
Pilpel Beetroot Almond
| Energy (kcal/20g) | 30 |
| Protein (g/20g) | 0.7 |
| Fat (g/20g) | 1.9 |
| Saturated Fat (g/20g) | 0.2 |
| Carbohydrates (g/20g) | 2.3 |
| Sugars (g/20g) | 1.7 |
| Dietary Fibre (g/20g) | 0.6 |
| Sodium (mg/20g) | 43 |
Last but not least, Pilpel’s Beetroot Almond Dip. This vibrant dip is 85% beetroot and is super low in sodium too! Beetroot is packed with antioxidants and has been found to reduce the risk of some cancers, lower blood pressure and assist in muscle recovery. Almonds are also a great source of healthy fats which is beneficial for heart health. Not to mention, Pilpel’s Beetroot Almond Dip is low fodmap too, making this a great option for IBS sufferers.