How many calories are in 2 tablespoons of spinach dip?

November 14, 2025 •

3 min read

According to nutrition data, a standard 2-tablespoon serving of regular spinach dip can contain anywhere from 50 to 80 calories or more, depending on the ingredients. This popular party snack's calorie count is highly variable, largely due to the use of high-fat ingredients like cream cheese, sour cream, and mayonnaise.

Quick Summary

The calorie count for 2 tablespoons of spinach dip varies significantly based on its preparation and ingredients. It typically ranges from 50 to 80 calories. Factors like the type of dairy products used, whether it's homemade or store-bought, and portion size impact the final nutritional values.

Key Points

Variable Calorie Count: A 2-tablespoon serving of spinach dip typically contains between 50 and 80 calories, but this can vary significantly based on ingredients.
High-Fat Dairy is the Cause: The caloric density comes mainly from high-fat ingredients like cream cheese, sour cream, and mayonnaise in traditional recipes.
Greek Yogurt is a Great Sub: For a healthier version, replace full-fat dairy with Greek yogurt or low-fat cottage cheese to reduce calories and increase protein.
Portion Control is Critical: Serving yourself a measured portion is key to preventing excessive calorie intake, as it's easy to over-consume this popular snack.
Healthier Dippers Help: Pairing the dip with vegetable crudités instead of chips or crackers is an effective strategy for lowering the overall calorie count of your snack.
Homemade Offers Control: Making spinach dip at home allows for precise control over ingredients, enabling you to reduce fat and calories while still enjoying the flavor.

Decoding the Calorie Count of Spinach Dip

When you're trying to track your calorie intake, understanding the nutritional profile of every food is key. Spinach dip is a creamy, flavorful staple at parties and gatherings, but its caloric value can be a real surprise. The seemingly small 2-tablespoon serving can hide a significant number of calories, predominantly from high-fat dairy components like cream cheese and mayonnaise. This section breaks down what contributes to the calorie count and how you can make more informed choices.

The Variability in Calorie Content

The most important takeaway is that there is no single answer to how many calories are in 2 tablespoons of spinach dip. The calorie count can fluctuate widely. For instance, a store-bought, regular-fat dip might clock in at around 80 calories for a 2-tablespoon serving, with most of those calories coming from fat. In contrast, a low-fat or "skinny" version made with Greek yogurt or low-fat cottage cheese could be as low as 50-70 calories for the same serving size. The key lies in the base ingredients and any additions.

The Ingredients that Matter

The Creamy Base: The highest calorie contributors are almost always the creamy base ingredients. Traditional recipes call for full-fat cream cheese, sour cream, and mayonnaise. Each of these adds a substantial amount of fat and calories. Switching to low-fat alternatives like Greek yogurt or low-fat cottage cheese can significantly reduce the total calorie load.
Cheese: Many recipes, especially spinach and artichoke dips, include multiple types of cheese, such as parmesan, mozzarella, or cheddar. The type and quantity of cheese will directly impact the fat and calorie count.
Mix-ins: Ingredients like water chestnuts, onions, or seasonings add flavor without many calories. However, some store-bought varieties may use additional additives or oils that can increase the caloric density.

Comparing Different Spinach Dips

To highlight the range, consider this comparison of hypothetical dips, reflecting the data from nutritional information databases.


Dip Type	Calories (per 2 tbsp)	Fat (per 2 tbsp)	Protein (per 2 tbsp)	Key Difference
Traditional Store-Bought	~80 kcal	~8g	<1g	High fat content from mayo/sour cream.
Healthy Greek Yogurt-Based	~50-60 kcal	~4g	~2g	Greek yogurt replaces higher-fat ingredients.
Spinach & Artichoke Dip	~100 kcal	~9g	~4g	Added cheese and artichoke hearts increase calories.
Lite/Reduced-Fat Version	~70 kcal	~6g	~1g	Lower-fat dairy products used.

The Importance of Portion Size

Even with a lower-calorie dip, portion control is crucial. It's easy to consume much more than the standard 2-tablespoon serving size, especially during social events. For example, if you have a quarter cup (four tablespoons) of a regular dip, you could be consuming well over 150 calories just from the dip itself, not to mention the calories from the chips or crackers you use for dipping. Monitoring your serving is the most effective way to manage your intake. Consider measuring out a single serving onto a separate plate to avoid over-indulging directly from the bowl.

Strategies for a Lighter Spinach Dip

If you love spinach dip but want to reduce its caloric impact, you have several options:

Substitute the base: As mentioned, swapping full-fat sour cream, cream cheese, or mayonnaise for non-fat or low-fat Greek yogurt, low-fat cottage cheese (blended until smooth), or a combination of the two is a game-changer.
Boost the nutrition: Increase the amount of spinach and other vegetables like artichoke hearts or water chestnuts. This adds fiber and bulk, making the dip more filling and nutrient-dense with fewer calories.
Choose healthier dippers: Instead of tortilla chips or crackers, pair your dip with fresh vegetable crudités like cucumber slices, carrots, bell peppers, and celery sticks. This dramatically reduces the overall calorie count of the snack.
Opt for homemade: Making your own dip gives you full control over the ingredients. You can select specific low-fat products and seasonings, avoiding the hidden calories and preservatives often found in store-bought versions.

Conclusion

Ultimately, the number of calories in 2 tablespoons of spinach dip is a function of its specific recipe and ingredients. While a general estimate falls between 50 and 80 calories, store-bought and full-fat versions can be higher. By being mindful of ingredients and portions, and exploring lighter, homemade alternatives, you can enjoy this tasty appetizer without derailing your nutritional goals.

This content is for informational purposes only and is not a substitute for professional medical or dietary advice. Always consult with a healthcare provider or registered dietitian before making changes to your diet.

Frequently Asked Questions

The typical calorie range for a 2-tablespoon serving of spinach dip is between 50 and 80 calories, though it can be higher or lower depending on the specific ingredients and recipe.

The calorie count varies due to the main ingredients used. Traditional recipes with full-fat cream cheese, mayonnaise, and sour cream are higher in calories, while versions using Greek yogurt or low-fat alternatives are lower.

Yes, spinach and artichoke dip often contains more calories per serving than a regular spinach dip because it includes additional ingredients like extra cheese and artichoke hearts, which add to the fat and calorie total.

A simple way to reduce the calories is to substitute full-fat dairy products with non-fat plain Greek yogurt or low-fat cottage cheese. This maintains a creamy texture while significantly lowering the fat and calorie content.

Yes, you can easily use low-fat or non-fat cream cheese, mayonnaise, and sour cream as substitutes in most recipes. Using Greek yogurt is another excellent way to make the dip healthier.

Instead of crackers or chips, you can use fresh vegetable crudités like cucumber slices, celery, and bell pepper strips. Other options include toasted pita bread or whole-grain crackers.

The most accurate way is to check the nutrition label for store-bought dips or calculate the nutritional value for homemade recipes based on the exact measurements of your ingredients.