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Layered Dip

Layered Dip

Everyday

Layered dip is a party appetizer featuring stacked components like refried beans, guacamole, sour cream, cheese, and salsa in a single serving dish. This customizable dish combines plant-based fiber from beans and vegetables with dairy-derived fats and proteins, creating a nutritionally mixed profile that requires mindful portion control. While typically served with tortilla chips, modern variations often incorporate alternative bases like Greek yogurt or black bean layers to boost protein content and reduce saturated fats.

Macro Impact

A 4 oz serving contains 260 calories, 7g protein, 8g carbs, and 23g fat.

Calorie Burn

How long would it take to burn off 260 calories?
Walking3.5 mph, moderate pace
1 hour
YogaModerate effort, gentle pace
44 min
SwimmingModerate effort, freestyle
33 min
Biking12-14 mph, moderate effort
27 min
StairsStair climbing, moderate pace
30 min
Running5 mph (12 min/mile)
22 min

Nutrition Facts

Serving size4 oz (113 g)
Amount per serving
Calories260
% Daily Value*
Total Fat23g
29%
Saturated Fat8g
40%
Trans Fat0g
Polyunsaturated Fat6g
Monounsaturated Fat9g
Cholesterol23mg
8%
Sodium452mg
20%
Total Carbohydrate8g
3%
Dietary Fiber2g
8%
Total Sugars3g
Includes Added Sugars0g
0%
Protein7g
Vitamin D0mcg
0%
Calcium220mg
17%
Iron2mg
9%
Potassium339mg
7%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
8 / 275 g
3%
Fiber
2 / 28 g
8%
Sugars
3 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
1 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
23 / 78 g
29%
Monounsaturated
9 / 31 g
29%
Polyunsaturated
6 / 23 g
24%
Saturated
8 / 23 g
34%
Trans
0 g
Cholesterol
23 / 300 g
8%
Omega 3
0 / 5 g
2%
Omega 6
5 / 19 g
29%
Omega 9
9 g
Protein
Protein
7 / 80 g
8%
Amino Acids
Histidine
0 / 3 g
7%
Isoleucine
0 / 2 g
20%
Leucine
1 / 3 g
17%
Lysine
0 / 2 g
18%
Methionine
0 / 1 g
18%
Phenylalanine
0 / 2 g
16%
Threonine
0 / 1 g
27%
Tryptophan
0 / 0 g
32%
Valine
0 / 2 g
21%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
5%
Riboflavin, B2
0 / 1 mg
9%
Niacin, B3
1 / 15 mg
4%
Pantothenic Acid, B5
0 / 5 mg
7%
Pyridoxine, B6
0 / 1 mg
4%
Biotin, B7
1 / 30 mcg
4%
Cobalamin, B12
0 / 2 mcg
14%
Folate
17 / 400 mcg
4%
Vitamin A
170 / 800 mcg
21%
Vitamin C
5 / 83 mg
5%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
4%
Vitamin K
3 / 105 mcg
3%
Minerals
Calcium
220 / 1k mg
22%
Copper
0 / 1 mg
13%
Iron
2 / 13 mg
13%
Magnesium
28 / 370 mg
8%
Manganese
0 / 2 mg
17%
Phosphorous
170 / 700 mg
24%
Potassium
339 / 3k mg
11%
Selenium
11 / 55 mcg
21%
Sodium
452 / 2.3k mg
20%
Zinc
1 / 10 mg
12%
Chromium
0 / 30 mcg
0%
Molybdenum
1 / 45 mcg
3%
Iodine
17 / 150 mcg
11%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
76 g
Caffeine
0 mg
Choline
17 mg
Taurine
0 mg

References

Data on this page was sourced from a publicly available first-party datasource.

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    1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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