How many calories are in Greek feta dip?

January 3, 2026 •

4 min read

The calorie count for Greek feta dip can vary significantly, ranging from 50 to over 200 calories per serving, based on ingredients and portion size. This variability is driven by the type of cheese, added oils, and other mix-ins, making it crucial to understand the specifics behind your favorite dip to accurately track your intake. So, how many calories are in Greek feta dip and what factors influence its nutritional profile?

Quick Summary

Greek feta dip's calorie content ranges depending on ingredients like feta, yogurt, and olive oil, as well as serving size. Homemade versions often allow for better control over fat and calories than some store-bought options. Factors include ingredient quality and proportion.

Key Points

Variable Calorie Count: The number of calories in Greek feta dip varies widely, typically ranging from 50 to 180+ per two-tablespoon serving.
Ingredient Impact: Key ingredients like feta, Greek yogurt, and olive oil directly influence the calorie count, with the type and quantity of fat being a major factor.
Homemade vs. Store-Bought: Homemade dip allows for full control over ingredients to reduce calories, while store-bought versions can contain a wider range of additives and fat sources.
Lower Calorie Options: Using low-fat Greek yogurt, less olive oil, and adding non-caloric flavorings like herbs and spices can create a lighter version of the dip.
Check Labels: For pre-packaged dips, always check the nutrition facts label for an accurate calorie count and ingredient list.
Nutritional Benefits: Besides calories, Greek feta dip offers protein, calcium, and heart-healthy fats from ingredients like feta, yogurt, and olive oil.

Decoding the Calories in Homemade Greek Feta Dip

Creating Greek feta dip at home provides maximum control over its ingredients and nutritional value. The basic recipe, known as tirokafteri, typically combines feta cheese, yogurt, olive oil, and sometimes roasted peppers or spices. A homemade recipe can be tailored to be lower in fat and calories by adjusting the type and amount of each component.

Core ingredients and their caloric impact

Feta cheese: The primary caloric driver, though typically lower in fat and calories than some other cheeses. The type of feta (sheep's vs. goat's milk) and its water content can slightly alter the calorie count.
Yogurt: Greek yogurt is a common addition, adding creaminess and protein. Using low-fat or non-fat Greek yogurt is an easy way to reduce overall calories without sacrificing texture.
Olive oil: Often drizzled on top or blended in, olive oil contributes healthy monounsaturated fats but is very high in calories (approximately 120 calories per tablespoon). Control is key here.
Other additions: Roasted red peppers, garlic, and fresh herbs add flavor with minimal calories, while other ingredients like mayonnaise or sour cream can significantly increase the total.

Calorie ranges for homemade dips

A typical serving (about 2 tablespoons) of a classic homemade Greek feta dip recipe can contain anywhere from 80 to 150 calories. A lighter, whipped version using non-fat Greek yogurt and minimal olive oil might be closer to 50-80 calories per serving. Conversely, a richer, more indulgent recipe with extra oil might exceed 150 calories.

A comparison of homemade vs. store-bought feta dip calories

When comparing homemade versus store-bought Greek feta dips, it's crucial to look beyond the general calorie count and examine the ingredients. Many commercial products include stabilizers, added sugars, or different types of oils that affect the nutritional profile.


Feature	Homemade Greek Feta Dip	Store-Bought Greek Feta Dip
Calorie Range (per 2 tbsp)	~50-150 calories	~50-180 calories
Primary Fat Source	Controlled olive oil, feta	Variable: canola oil, other vegetable oils
Control over Ingredients	Full control; can choose low-fat yogurt, less oil	None; relies on manufacturer's recipe and ingredients
Added Sugars	Typically none	May contain small amounts for flavor balance
Sodium Content	Lower; controlled by the amount of salt added	Often higher to extend shelf life and enhance flavor

How to make a low-calorie Greek feta dip

For those watching their calorie intake, a low-calorie Greek feta dip is easily achievable. The key is in thoughtful ingredient selection and proportioning. Here's a simple, healthier approach:

Use non-fat or low-fat Greek yogurt as the creamy base.
Opt for a quality feta cheese, preferably one made with sheep's or goat's milk, which is often more flavorful and allows for using less.
Blend with a modest amount of high-quality extra virgin olive oil for flavor, not volume.
Enhance flavor with non-caloric ingredients like fresh garlic, lemon juice, roasted red peppers, or dill.
Measure ingredients precisely. A food scale or measuring cups ensure consistency.

A sample recipe for a healthier alternative

Here is an example of a lighter, flavorful whipped feta dip:

1 block (about 8 oz) light feta cheese
1/2 cup non-fat Greek yogurt
1 tbsp extra virgin olive oil
Juice of half a lemon
1 clove garlic, minced
Optional: Fresh dill and black pepper to taste

Blend all ingredients in a food processor until smooth and creamy. This version significantly reduces the calorie load while keeping the classic Greek flavor profile intact. For an even more unique flavor, consider adding sun-dried tomatoes or a pinch of smoked paprika.

The nutritional benefits of Greek feta dip

Beyond just calories, Greek feta dip offers several nutritional benefits, primarily due to its key ingredients. Feta cheese is a good source of protein and calcium. Greek yogurt adds more protein and probiotics, beneficial for gut health. Olive oil, in moderation, provides healthy monounsaturated fats that are heart-healthy. Furthermore, the use of fresh herbs and garlic can add antioxidants and vitamins without extra calories.

Conclusion

While a definitive answer to how many calories are in Greek feta dip doesn't exist due to recipe variations, the calorie count per 2-tablespoon serving generally falls between 50 and 180 calories. The primary driver of this variability is the fat content from the cheese and any added oils or other creamy bases. Homemade versions offer the most control, allowing you to create a delicious, lower-calorie dip by using ingredients like low-fat Greek yogurt and measuring olive oil carefully. For store-bought dips, checking the nutrition label is the most reliable way to know the exact caloric content. By understanding the factors that influence its nutritional profile, you can enjoy this Mediterranean classic in a way that fits your dietary goals.

Frequently Asked Questions

A typical serving size for Greek feta dip is about 2 tablespoons. However, serving sizes can vary by brand for store-bought dips, so it's always best to check the product's nutrition label for accuracy.

Yes, adding olive oil significantly increases the calorie count of feta dip. While it adds healthy fats, olive oil is calorie-dense, so measuring the amount carefully is important for managing overall calorie intake.

Greek feta dip can be part of a healthy diet when consumed in moderation. Its nutritional profile includes protein and calcium from the cheese and yogurt, and heart-healthy fats from olive oil, but the total calorie and fat content can be high depending on the recipe.

To reduce the calories in homemade feta dip, use non-fat or low-fat Greek yogurt as the base, use less olive oil, and bulk it up with low-calorie vegetables like roasted red peppers or fresh herbs.

No, not all Greek feta dips include yogurt. While many modern recipes use Greek yogurt for creaminess, traditional tirokafteri relies solely on feta cheese, olive oil, and spices. Commercial dips may also use other cream bases.

The type of feta (e.g., sheep's milk vs. goat's milk) can slightly affect the fat and calorie content. However, the bigger impact on calories comes from the proportion of feta used relative to other ingredients and the addition of oil or cream.

The calorie difference depends more on the recipe than the preparation method. A whipped feta dip is often made with yogurt, which can lower calories, while a thicker, more traditional style with more oil could be higher in calories.