How Many Calories Are in 2 Tablespoons of Spinach Artichoke Dip?

January 2, 2026 •

4 min read

According to nutritional data, a typical 2-tablespoon serving of pre-made spinach artichoke dip contains approximately 70-90 calories. The exact number of calories in 2 tablespoons of spinach artichoke dip, however, can vary significantly depending on the recipe and ingredients used, especially the type and amount of cheese, mayonnaise, and cream cheese.

Quick Summary

The calorie count for a 2-tablespoon serving of spinach artichoke dip is influenced by ingredients. Homemade dips, restaurant versions, and different brands all have unique nutritional profiles. Variations depend on the amount of cream cheese, mayonnaise, and other high-fat components. A single serving can range from approximately 70 to over 100 calories, emphasizing the importance of checking labels.

Key Points

Calorie Range: A standard 2-tablespoon serving of spinach artichoke dip typically contains between 70 and 90 calories, but can be higher depending on the brand or recipe.
Ingredient Impact: The calorie count is heavily influenced by the type of dairy used, with full-fat cream cheese and mayonnaise contributing significantly more calories than lighter options like Greek yogurt.
Homemade vs. Restaurant: Homemade dips allow for caloric control through ingredient swaps, while restaurant versions are often the most calorically dense due to high-fat ingredients and larger serving sizes.
Healthier Swaps: Using reduced-fat cream cheese, Greek yogurt, or plant-based alternatives can substantially lower the dip's overall calorie count.
Portion Control: Using a standard measure for a 2-tablespoon serving is crucial for accurate calorie tracking, as it is easy to overconsume this dense appetizer.
Nutrient-Rich Vegetables: The spinach and artichokes themselves are low in calories and packed with vitamins and minerals, but their nutritional benefits are often outweighed by high-calorie binders.

Spinach artichoke dip is a classic crowd-pleaser, but its creamy texture often comes with a hefty calorie count. While the vegetables themselves are nutritious, the high-fat dairy and mayonnaise are the primary drivers of its caloric density. Understanding the factors that influence the dip's nutrition is key to enjoying it in moderation.

How Calorie Counts Differ by Dip Type

The calories in a 2-tablespoon serving of spinach artichoke dip are not one-size-fits-all. The source of the dip—whether it's store-bought, homemade, or from a restaurant—is the biggest determining factor. Each type uses different ratios of ingredients, particularly cheese and fatty bases like mayonnaise or cream cheese, which have a major impact on the final nutritional information.

Variations by Brand and Recipe

Store-Bought Dips: Pre-made dips offer convenience, but brands can vary dramatically. For example, some market options like Marzetti's Greek Yogurt Veggie Dip have around 60 calories per 2 tablespoons, while others can be closer to 90 or 100 calories. Checking the nutrition label is the only way to be certain.
Homemade Dips: The calorie count of homemade dip is entirely dependent on the recipe. A traditional recipe loaded with full-fat cream cheese, mayonnaise, and multiple types of cheese will be high in calories. On the other hand, recipes that swap full-fat ingredients for healthier alternatives like Greek yogurt, cottage cheese, or reduced-fat cream cheese can significantly lower the calorie count.
Restaurant Dips: Restaurant versions are often the most calorically dense, with a single appetizer portion containing hundreds of calories due to generous portions and high-fat ingredients. An appetizer-sized portion from a restaurant could easily contain over 1,000 calories, far exceeding a small 2-tablespoon serving.

Comparison of Different Spinach Artichoke Dips (2 Tbsp Serving)


Dip Type	Approximate Calories	Approximate Total Fat	Notes
Traditional Recipe	80-100	7-9g	Made with full-fat cream cheese, mayo, and multiple cheeses.
Greek Yogurt Recipe	50-70	4-6g	Uses Greek yogurt to reduce fat and increase protein.
Plant-Based/Vegan	35-50	3-5g	Replaces dairy with plant-based alternatives like cashews or tofu.
Reduced-Fat Store-Bought	40-70	3-6g	Varies by brand; often uses light cream cheese or Greek yogurt.
Restaurant Version	100+	10+g	Calories per serving can vary wildly and are often higher than standard portions.

Key Ingredients and Their Caloric Impact

Understanding which ingredients contribute the most calories is crucial for anyone monitoring their intake. The major players in a high-calorie spinach artichoke dip are:

Cream Cheese: A traditional recipe often uses a full block of cream cheese, which is high in fat and calories. Switching to a reduced-fat version or replacing it with Greek yogurt can make a substantial difference.
Mayonnaise and Sour Cream: These are often used as a base to create a creamy texture. Using light mayonnaise or replacing sour cream with Greek yogurt are popular lower-calorie substitutions.
Cheese: Recipes often call for a combination of cheeses like Parmesan, mozzarella, and Gruyère. Full-fat cheeses add significant calories. Opting for less cheese or using lower-fat varieties can help control calories.
Spinach and Artichokes: These vegetables are low in calories and high in nutrients and fiber. While they are a healthy component, they are often overshadowed by the high-calorie binders.

Healthier Ways to Enjoy Spinach Artichoke Dip

For those who love this dip but are mindful of their calorie intake, there are several ways to enjoy it without overindulging:

Modify Your Recipe: Replace high-fat ingredients with healthier swaps. Greek yogurt, pureed cottage cheese, or silken tofu can create a creamy base with fewer calories and more protein.
Portion Control: Use a measuring spoon to serve yourself a proper 2-tablespoon portion. It is easy to accidentally consume several servings, especially when snacking directly from the dish.
Choose Healthier Dippers: Instead of high-calorie tortilla chips or crackers, opt for fresh vegetables like carrots, bell peppers, cucumbers, or celery sticks. Whole-wheat pita bread or baked pita chips are also good alternatives to fried chips.
Use a Calorie-Tracking App: Apps like MyFoodDiary or others can help you log your food intake and track the specific calories for different brands of dips.
Seek Out Lighter Recipes: Many reputable sites, including sources like the Cleveland Clinic and the Academy of Nutrition and Dietetics, offer heart-healthy, low-calorie spinach artichoke dip recipes.

Conclusion

While a typical 2-tablespoon serving of spinach artichoke dip contains around 70 to 90 calories, this number can vary depending on the specific ingredients and preparation method. Traditional versions made with full-fat dairy and mayonnaise are significantly higher in calories than those made with lighter alternatives like Greek yogurt or cottage cheese. By being mindful of ingredients, practicing portion control, and choosing healthier dippers, you can enjoy the delicious flavors of spinach artichoke dip as a balanced part of your diet. Always check the nutritional information for commercial products to get an accurate calorie count.

Note: For more information on making a lighter version of this popular appetizer, consult resources like the Cleveland Clinic's recipe.

Frequently Asked Questions

Traditional spinach artichoke dip is high in fat, calories, and sodium due to its cream cheese and mayonnaise base, making it an occasional indulgence rather than a health food. However, healthier versions using Greek yogurt or cottage cheese can be a more nutritious choice.

The primary sources of calories are the full-fat dairy products and condiments used, such as cream cheese, mayonnaise, and shredded cheeses.

You can make a lower-calorie version by replacing ingredients with healthier alternatives. Use blended cottage cheese, Greek yogurt, or light cream cheese instead of full-fat dairy.

Yes, different brands have varying calorie counts depending on their recipes. Some reduced-fat options contain fewer calories, while others may use more indulgent ingredients. Always check the product's nutrition label.

A restaurant appetizer portion of spinach artichoke dip can be very high in calories, sometimes over 1,000, which is far more than a typical 2-tablespoon serving.

Healthier dippers include fresh vegetables like carrots, bell peppers, celery, and cucumber slices. Baked pita chips or whole-wheat crackers are also a better choice than fried tortilla chips.

The most accurate way is to use a measuring spoon for your serving. For store-bought brands, refer to the nutrition facts label. For homemade dip, calculate based on the specific ingredients and quantities used in your recipe.