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Yogurt-Based Onion Dip

Yogurt-Based Onion Dip

Everyday

Yogurt-based onion dip is a savory condiment made by blending cultured yogurt with caramelized onions, garlic, and herbs. This lighter alternative to traditional sour cream dips retains a creamy texture while offering higher protein content and probiotics from the yogurt base. The slow-cooked onions provide a sweet, umami depth that distinguishes it from raw onion dips, making it a versatile pairing for fresh vegetables, chips, or sandwich spreads.

Macro Impact

A 2 tbsp serving contains 45 calories, 2g protein, 4g carbs, and 2g fat.

Calorie Burn

How long would it take to burn off 45 calories?
Walking3.5 mph, moderate pace
10 min
YogaModerate effort, gentle pace
8 min
SwimmingModerate effort, freestyle
6 min
Biking12-14 mph, moderate effort
5 min
StairsStair climbing, moderate pace
5 min
Running5 mph (12 min/mile)
4 min

Nutrition Facts

Serving size2 tbsp (30 g)
Amount per serving
Calories45
% Daily Value*
Total Fat2g
3%
Saturated Fat0.9g
5%
Trans Fat0g
Polyunsaturated Fat0.5g
Monounsaturated Fat0.6g
Cholesterol3mg
1%
Sodium180mg
8%
Total Carbohydrate4g
1%
Dietary Fiber0.1g
1%
Total Sugars2g
Includes Added Sugars0.3g
1%
Protein2g
Vitamin D0.1mcg
1%
Calcium60mg
5%
Iron0.0mg
0%
Potassium60mg
1%

* 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
4 / 275 g
1%
Fiber
0 / 28 g
1%
Sugars
2 g
Added Sugars
0 / 50 g
1%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
2 g
Fat
Total Fat
2 / 78 g
3%
Monounsaturated
1 / 31 g
2%
Polyunsaturated
1 / 23 g
2%
Saturated
1 / 23 g
4%
Trans
0 g
Cholesterol
3 / 300 g
1%
Omega 3
0 / 5 g
1%
Omega 6
0 / 19 g
3%
Omega 9
1 g
Protein
Protein
2 / 80 g
3%
Amino Acids
Histidine
0 / 3 g
1%
Isoleucine
0 / 2 g
7%
Leucine
0 / 3 g
6%
Lysine
0 / 2 g
7%
Methionine
0 / 1 g
4%
Phenylalanine
0 / 2 g
4%
Threonine
0 / 1 g
7%
Tryptophan
0 / 0 g
7%
Valine
0 / 2 g
5%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
1%
Riboflavin, B2
0 / 1 mg
5%
Niacin, B3
0 / 15 mg
0%
Pantothenic Acid, B5
0 / 5 mg
1%
Pyridoxine, B6
0 / 1 mg
1%
Biotin, B7
1 / 30 mcg
2%
Cobalamin, B12
0 / 2 mcg
6%
Folate
3 / 400 mcg
1%
Vitamin A
9 / 800 mcg
1%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
1%
Vitamin E
0 / 15 mg
1%
Vitamin K
1 / 105 mcg
1%
Minerals
Calcium
60 / 1k mg
6%
Copper
0 / 1 mg
2%
Iron
0 / 13 mg
0%
Magnesium
5 / 370 mg
1%
Manganese
0 / 2 mg
0%
Phosphorous
45 / 700 mg
6%
Potassium
60 / 3k mg
2%
Selenium
2 / 55 mcg
3%
Sodium
180 / 2.3k mg
8%
Zinc
0 / 10 mg
2%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
4 / 150 mcg
2%
Chlorine
45 / 2.3k mg
2%
Other
Ethyl Alcohol
0 g
Water
24 g
Caffeine
0 mg
Choline
4 mg
Taurine
0 mg

References

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

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