In this report
February 2010 Ratings

Dip, dip hooray

Last reviewed: February 2010

You'll score health points for serving (or eating) cut-up veggies instead of chips on Super Bowl Sunday, but there's a penalty if the dip is loaded with fat and calories. As a guide to smart choices, we rated the nutrition of 48 dips, including con queso and creamy types, guacamole, hummus, and salsa. Our analysis is based on calories, fats, sodium, sugars, iron, calcium, and fiber listed on labels.

The chart lists the best 10 for nutrition. Top-rated Cedar's hummus is relatively low in sodium, has little saturated fat, and has 3 grams of fiber, more than any of the other dips we assessed. No con quesos made the cut, but if that's your dip of choice, try Arriba Fire Roasted Mexican Chile Con Queso Mild or Salpica Salsa Con Queso with Chipotle Chiles Medium. Both were rated a bit higher than some others we evaluated and have lower sodium.

Note that judging by our taste test of homemade onion dip, you might like the Lipton recipe made with reduced-fat sour cream just as well as one made with full-fat. Our staffers did.

Did you know?

You’d consume about 500 calories and 50 grams of fat if you dipped 10 celery stalks into Marie’s Roasted French Onion Dip (rated just fair for nutrition), scooping 1 tablespoon each time. For most people, that’s 25 percent of a day’s recommended calories and 77 percent of a day’s total fat.