Low fat caramel dip is a popular snack or dessert dip that can be used for fresh fruit, pretzels, or other dippers. But many people wonder, just how many calories are in this sweet treat? In this article, we’ll break down the typical nutrition facts for low fat caramel dip and look at the calorie count per serving.
The quick answer is that a 2 tablespoon (30g) serving of low fat caramel dip contains around 60 calories. However, the exact calorie count can vary depending on the specific brand and recipe. Store-bought low fat caramel dips range from 50-70 calories per 2 tablespoon serving. Homemade low fat caramel dip recipes can clock in a bit lower, around 45-55 calories for a 2 tablespoon portion.
So in a typical serving size, low fat caramel dip is a relatively low calorie dip option. But the calories can add up if you consume multiple servings in one sitting. Below, we’ll take a deeper look at the nutrition facts and explain what accounts for the calories in low fat caramel dip.
Nutrition Facts for Low Fat Caramel Dip
To understand how many calories are in low fat caramel dip, we need to break down the nutrition facts and main ingredients. Here is an overview of the key nutrients in a 2 tablespoon serving:
Calories: 60
A 2 tablespoon serving of low fat caramel dip provides around 60 calories. This is based on averages for both store-bought and homemade versions. The calorie count may range from 50-70 per serving depending on the specific recipe.
Fat: 2g
Low fat caramel dips get their name from having reduced fat content compared to regular full fat caramel dip and sauce. A 2 tablespoon serving contains just 2g of fat, with 1.5g saturated fat. Achieving this low fat content requires using low fat ingredients like skim milk and limiting high fat ingredients like butter or cream.
Carbs: 11g
The majority of calories in low fat caramel dip come from carbohydrates. A 2 tablespoon serving contains about 11g of carbs, with 11g of sugar. The main sources of carbs are sugar or corn syrup, which are used to give caramel dip its characteristic sweet flavor.
Protein: 1g
Low fat caramel dip provides a small amount of protein, with a typical serving containing 1g. The protein comes primarily from dairy ingredients like skim milk or low fat evaporated milk.
Sodium: 55mg
A 2 tablespoon serving of low fat caramel dip contains about 55mg of sodium. This comes from added salt, as well as sodium naturally present in some ingredients like evaporated milk. The sodium content is relatively low compared to many other savory dips and sauces.
Ingredients in Low Fat Caramel Dip
Now let’s take a detailed look at the main ingredients that contribute calories and nutrients in low fat caramel dip:
Sugar
Sugar is the primary ingredient that gives low fat caramel dip its characteristic sweet taste. Granulated white sugar, brown sugar, or corn syrup are commonly used. Sugar supplies the majority of the carbohydrate and calorie content. For example, a 2 tablespoon serving may contain around 10-11g of added sugar.
Low fat milk
Using low fat or skim milk is key to keeping the fat content down in low fat caramel dip. Milk provides protein, calcium, vitamin D, and a creamy texture. Skim milk has around 35 calories per 1/4 cup versus 150 calories in 1/4 cup of heavy cream.
Butter or oil
A small amount of butter or oil may be used in low fat caramel dip recipes. However, the quantity is kept minimal to limit saturated fat. Common options are canola oil, vegetable oil, or a couple teaspoons of butter.
Salt
A pinch of salt is added for flavor. Table salt or kosher salt are commonly used. Salt has no calories, but contributes to the sodium content.
Flavorings
Low fat caramel dip may also be flavored with vanilla, maple, pecans, chocolate, or other mix-ins. These add additional calories and enhance the flavor.
Serving Size and Calories
Now that we know the ingredients and nutrition facts per serving, let’s look at typical serving sizes and the number of calories in different portions.
2 tablespoons (30g)
Two tablespoons or 30 grams is considered one standard serving size for low fat caramel dip. This portion contains around 60 calories.
1/4 cup (60g)
If you consume a larger 1/4 cup serving, you’ll take in around 120 calories.
1/2 cup (120g)
Consuming a very large 1/2 cup portion provides roughly 240 calories.
| Serving Size | Grams | Calories |
|---|---|---|
| 2 tablespoons | 30g | 60 |
| 1/4 cup | 60g | 120 |
| 1/2 cup | 120g | 240 |
As you can see, the calories scale up quickly if you eat more than the recommended 2 tablespoon serving size. Sticking to small portions is important for keeping calories in check.
Comparing Calories in Low Fat vs Regular Caramel Dip
Low fat caramel dip has significantly fewer calories than regular full fat caramel dip and sauce. Let’s compare the nutrition profiles:
Low Fat Caramel Dip
– 2 tablespoons = 60 calories
– 2g fat
Regular Caramel Dip
– 2 tablespoons = 100 calories
– 6g fat
By using low fat dairy and limiting high fat ingredients like cream, low fat caramel dip cuts around 40 calories and 4g of fat per serving compared to regular full fat caramel dip.
So if you’re looking to enjoy caramel dip while keeping your calorie intake in check, the low fat version is clearly the better choice. You still get lots of sweet caramel flavor but with less guilt!
Tips for Enjoying Low Fat Caramel Dip
Here are some tips for enjoying low fat caramel dip as a yummy but lighter snack or dessert:
– Stick to the recommended 2 tablespoon serving size to keep calories under control. Pre-portion into individual ramekins or cups.
– Dip with fresh fruit like apples, pears, bananas, or strawberries to add fiber and nutrients.
– Pair it with pretzel crisps or graham crackers instead of higher calorie cookies or chips.
– Drizzle over baked apples, sweet potatoes, or oatmeal for a quick dessert.
– Use it as a topping for pancakes, waffles, or French toast instead of syrup.
– Mix into plain nonfat Greek yogurt to make a creamy, protein-packed dip.
– Enjoy it with a cup of coffee or tea as an afternoon pick-me-up.
– Sweeten up your breakfast by swirling it into oatmeal or smoothies.
The Bottom Line
Low fat caramel dip can be a delicious lower calorie option for satisfying your sweet tooth. A 2 tablespoon serving provides around 60 calories. Exact counts vary based on the recipe but are typically 50-70 calories per serving. The calories come mostly from added sugar. Keep portions controlled, opt for fresh fruit or other low cal dippables, and enjoy this better-for-you caramel dip without the excess calories!