Dill Greek yogurt dip is a tasty and refreshing way to add flavor to vegetables, chips, crackers and more. Greek yogurt is a nutrition powerhouse, packing protein, calcium and probiotics. When blended with fresh dill, lemon juice and seasonings, it makes for a lower-calorie dip or spread option compared to sour cream or other high-fat dips. But just how many calories are in dill Greek yogurt dip? The number of calories will depend on the exact ingredients and amounts used. By making the dip yourself, you can control the nutrition profile. This article will provide the calorie count per serving of dill Greek yogurt dip based on common recipes, and tips for lightening it up or boosting nutrition.
Calories in Dill Greek Yogurt Dip
Most dill Greek yogurt dip recipes call for mixing together 2 cups of Greek yogurt along with lemon juice, olive oil or mayonnaise, dried or fresh dill, garlic, salt and pepper. Using nonfat plain Greek yogurt as the base, this yields a dip with the following nutrition facts per 2 tablespoon serving:
Basic Dill Greek Yogurt Dip
| Calories | 36 |
|---|---|
| Total Fat | 0.5g |
| Sodium | 55mg |
| Total Carbohydrates | 2g |
| Protein | 5g |
As you can see, a 2 tablespoon serving of basic dill Greek yogurt dip comes out to just 36 calories. This makes it a light, slimming option compared to sour cream-based dips which can clock in at around 60 calories per 2 tablespoon serving. Because Greek yogurt is strained to remove the liquid whey, it is thicker and richer than regular yogurt, allowing it to be used as a dip or spread base. Choosing nonfat varieties removes all the fat, leaving just protein and carbs. The end result is a creamy, tangy dip that is low in calories and fat, yet high in filling protein. This nutrient profile helps explain why Greek yogurt-based dips have become popular among health-conscious eaters.
Calorie Variations
While the basic recipe keeps calories low, the specific ingredients you use can alter the nutrition profile of dill Greek yogurt dip. Here are some factors that affect the calorie count:
Type of Greek Yogurt
Using nonfat Greek yogurt keeps calories lowest at around 36 per serving. The calories increase slightly if you opt for 2% fat Greek yogurt, up to around 45 calories per 2 tablespoons. Full fat Greek yogurt adds the most calories, providing 60 calories per serving. So opting for nonfat or low-fat yogurt is an easy way to lighten up this dip.
Added Oils
Most dill Greek yogurt dip recipes call for a small amount of olive or canola oil, about 1 to 2 teaspoons per cup of yogurt. This adds mostly unsaturated fat and about 45 calories per tablespoon of oil, or 90 calories per serving of dip. Skipping the oil or reducing the amount can lower calorie intake.
Mayonnaise
Some recipes use a spoonful or two of mayonnaise instead of oil to add richness. Since mayo is an emulsion of oil and eggs, it packs about 90 calories per tablespoon. Using just 1 tablespoon adds 90 calories to the entire recipe, or about 45 calories per serving. Light mayo has half the calories, at around 22 calories per tablespoon. So light mayo in moderation keeps calories in check.
Herbs and Seasonings
Fresh herbs like dill and chives add fiber, vitamins and little to no calories. Garlic, shallots, salt, pepper and lemon juice also add lots of flavor for just a few calories. Choosing these low-calorie flavor boosters instead of higher-calorie ingredients is an easy way to keep this dip slim.
Mix-Ins
For more texture and flavor, extras are sometimes added like chopped cucumbers, sundried tomatoes or feta cheese. While these can enhance the dip, they also add calories. An ounce of feta cheese provides about 75 calories, for example. So additions should be made in moderation to keep calories under control.
Tips for Lightening Up Dill Greek Yogurt Dip
Here are some easy ways to reduce the calories in dill Greek yogurt dip even further:
– Use nonfat Greek yogurt as the base
– Reduce or omit added oils
– Use just a bit of light mayonnaise instead of regular
– Increase the amount of fresh dill and lemon juice for more flavor
– Skip high-calorie mix-ins and toppings
– Use Greek yogurt strained for longer to remove more whey and calories
– Blend in cauliflower rice for more volume and fewer calories
– Swap in low-fat buttermilk or milk for some of the yogurt
– Sub in plain nonfat yogurt for up to half of the Greek yogurt
With any of these tweaks, you can bring the calories down to around 25-30 per serving, making this dip even slimmer.
Nutrition Boosts
Not only is Greek yogurt dip low in calories, but it also provides a nutrition boost from protein, probiotics and more. You can amp up the nutritional value even further by:
– Using Greek yogurt fortified with vitamin D
– Adding seeds like chia, flax or hemp for fiber and healthy fats
– Mixing in veggies like shredded zucchini or pureed roasted red peppers
– Topping with fresh snipped chives, anchovies or sardines for extra nutrients
– Serving with nutrient-dense crackers or fresh cut veggies for dipping
Any of these tips will turn an already healthy dip into a true nutritional powerhouse.
Conclusion
Dill Greek yogurt dip stands out as a slim, yet nutritious dip option. A 2 tablespoon serving provides just 36 calories using nonfat Greek yogurt. The calories can range higher depending on ingredients, but easy tweaks like using nonfat yogurt, reducing oil and skipping high-calorie mix-ins keeps calories in check. Amping up the herbs, spices, lemon and veggies boosts nutrition without adding many calories. So dip to your heart’s content with the peace of mind that this Greek yogurt-based dip promotes slimming and health compared to many other dip choices. Enjoy it as a snack, appetizer or topping to liven up any meal.