Know what’s on your plate
Bean dip
Calories & nutrition facts
original flavor
Nutrition facts
Per 100 g% DV- Calories 119 kcal —
- Protein 5.4 g 11%
- Carbohydrate 11 g 4%
- Fat 3.7 g 5%
- Saturated fat 0.5 g 3%
- Fibre 4.9 g 18%
- Sugars 1 g —
- Sodium 443 mg 19%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0.6 mg 1%
- Vitamin D 0 µg 0%
- Vitamin E 0.91 mg 6%
- Vitamin K 1.7 µg 1%
- Thiamin (B1) 0.09 mg 8%
- Riboflavin (B2) 0.1 mg 8%
- Niacin (B3) 0.43 mg 3%
- Pantothenic acid (B5) 0.15 mg 3%
- Vitamin B6 0.12 mg 7%
- Folate (B9) 21 µg 5%
- Vitamin B12 0 µg 0%
- Choline 16.3 mg 3%
Minerals
- Calcium 26 mg 2%
- Iron 1.6 mg 9%
- Magnesium 40 mg 10%
- Phosphorus 105 mg 8%
- Potassium 368 mg 8%
- Zinc 0.69 mg 6%
- Copper 0.2 mg 22%
- Manganese 0.34 mg 15%
- Selenium 7.7 µg 14%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 119 | 5.4 g | 11 g | 3.7 g |
| 1 × tbsp | 36 g | 43 | 2 g | 4 g | 1.3 g |
| 1 × container (9 oz) | 259 g | 308 | 14 g | 29 g | 9.6 g |
| 2 × tbsp | 72 g | 86 | 3.9 g | 7.9 g | 2.7 g |
| ½ × tbsp | 18 g | 21 | 1 g | 2 g | 0.7 g |
| 3 × tbsp | 108 g | 129 | 5.9 g | 12 g | 4 g |
| 4 × tbsp | 144 g | 171 | 7.8 g | 16 g | 5.3 g |
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Questions about Bean dip
How do you make bean dip from tinned beans?
Drain and rinse the beans, then mash or blend them with a little olive oil, lime juice, garlic and cumin. Add water a spoonful at a time until it is as thick or smooth as you like.
Can you warm bean dip?
Yes. Heat it in a small saucepan over a low heat, stirring often and adding a splash of water if it thickens; or microwave it in short bursts, stirring between each, until steaming hot.
How long does bean dip keep in the fridge?
Keep it covered in the fridge and use it within 3–4 days. Don’t leave it at room temperature for more than 2 hours, and use a clean spoon each time you serve it.
What do you eat with bean dip?
Serve it with tortilla chips, vegetable sticks or warm flatbread. It also works as a spread in wraps and alongside tacos, quesadillas or grilled vegetables.
What can you use instead of bean dip?
Hummus is a good swap for dipping or spreading, though its chickpea-and-tahini flavour is different. For a similar texture, mash seasoned cooked beans with olive oil and a little lemon or lime juice.
How much bean dip is a typical serving?
A spoonful is about 36 g; use a couple of spoonfuls as a dip alongside a meal, or spread a thinner layer in a wrap. A 36 g portion provides 43 kcal.
Can you freeze bean dip?
Yes. Freeze it in a sealed container in portions for up to 2–3 months. Thaw it in the fridge, then stir well as it warms; the texture may be less smooth after freezing.
Source: USDA FoodData Central 171832 · per 100 g · carbohydrate per EU label, fibre excluded
