How Many Calories Are In Green Goddess Dip?

December 16, 2025 •

3 min read

A typical 2-tablespoon serving of store-bought green goddess dip, like those from Trader Joe's or Good & Gather, contains approximately 100 calories. However, the specific recipe and its ingredients are the true determinants of how many calories are in green goddess dip.

Quick Summary

The calorie count of green goddess dip depends heavily on its base, such as high-fat mayonnaise or lighter Greek yogurt. Commercial varieties show wide variation in nutritional content, while homemade dips offer maximum control over ingredients. Serving size is the most significant factor affecting total calorie consumption.

Key Points

Ingredient Impact: The base of green goddess dip, whether mayonnaise, Greek yogurt, or avocado, is the primary factor determining its calorie content.
Variable Calories: Store-bought versions can range from approximately 60 to 100 calories or more per 2-tablespoon serving, depending on the brand.
Lighter Substitutions: Substituting traditional mayonnaise and sour cream with Greek yogurt or cottage cheese can dramatically reduce the calories and boost protein.
Mindful Portioning: Even a healthier dip can lead to high calorie intake if serving sizes aren't controlled, so be aware of how much you are consuming.
Homemade Control: Making green goddess dip at home provides the most control over ingredients, allowing for a custom, low-calorie recipe.
Healthy Dippers: Choosing vegetables like cucumbers or bell peppers over chips helps keep the overall calorie count of your snack low.

The Calorie Breakdown: What Affects Green Goddess Dip's Nutritional Value?

Understanding the calorie content of green goddess dip is not as straightforward as it might seem. The variation stems from the wide range of base ingredients used, with traditional recipes differing significantly from modern, health-conscious alternatives. The main factors influencing the calorie count are the type of creamy base, the added fats, and the dip's overall ingredient density.

Creamy Base Choices

The foundation of the dip is the single most important factor for its calorie profile. Traditional recipes, originating in San Francisco, often feature a high-fat base, while newer variations embrace lighter, higher-protein options. For example, a version using mayonnaise and sour cream will inherently be much higher in calories than one based on Greek yogurt or cottage cheese.

Mayonnaise and Sour Cream: These ingredients provide a rich, creamy texture but are high in fat and calories. A standard cup of mayonnaise can contain over 1,400 calories. Using a combination of mayonnaise and sour cream can quickly elevate the total calories per serving.
Greek Yogurt: A popular low-fat, high-protein substitute, Greek yogurt drastically lowers the overall calorie count while maintaining a thick, creamy consistency. A cup of plain, nonfat Greek yogurt has approximately 100-150 calories.
Cottage Cheese: Blending cottage cheese into the dip is another modern technique to boost protein and reduce calories, as it offers a smooth, rich texture when pureed.
Avocado: Used for its healthy fats and silky texture, avocado can add richness without the saturated fat found in mayonnaise. However, it is still a calorie-dense ingredient, with a medium avocado containing around 250 calories.

Added Fats and Ingredients

Beyond the base, other ingredients contribute to the total calorie count. Olive oil, often used for flavor and to aid in blending, adds healthy monounsaturated fats but also calories. A tablespoon of olive oil contains about 120 calories. Ingredients like feta cheese, sometimes used for a briny, salty flavor, also increase the fat and calorie content.

Commercial vs. Homemade

Store-bought green goddess dips are convenient, but their nutritional content can vary widely. For instance, some brands, like Trader Joe's or Good & Gather, state around 100 calories per 2-tablespoon serving. Other brands may offer lower-calorie options, like Gotham Greens at 60 calories per 2 tbsp. Making your dip at home gives you complete control over the ingredients, allowing you to tailor it to your dietary needs by using lighter alternatives.

Calorie Comparison Table


Dip Type	Base Ingredients	Approx. Calories (per 2 tbsp)	Approx. Fat (per 2 tbsp)	Approx. Protein (per 2 tbsp)
Traditional (Mayo/Sour Cream)	Mayonnaise, Sour Cream, Herbs	150-200+	15-20g	1-2g
Healthier (Greek Yogurt/Avocado)	Greek Yogurt, Avocado, Herbs	40-70	4-7g	4-6g
Store-bought (Trader Joe's)	Sour Cream, Cream Cheese, Herbs	100	10g	<1g

Tips for a Lighter Green Goddess Dip

To significantly reduce the calories in your homemade dip without sacrificing flavor, consider these simple substitutions:

Use plain Greek yogurt or cottage cheese instead of mayonnaise and sour cream.
Add extra herbs, like parsley, chives, and dill, for an intense flavor boost without extra calories.
Substitute a portion of the olive oil with a little water or extra lemon juice to thin the dip.
Incorporate a smaller amount of creamy avocado to achieve a luxurious texture while controlling fat content.
For a tangy, umami flavor without anchovies, use caper brine.

How to Enjoy Green Goddess Dip Mindfully

Even with a healthy dip, portion control is key. A small, 2-tablespoon serving of a high-calorie version can add up quickly. Be mindful of what you're dipping with as well. Crudités like bell peppers, cucumbers, and carrots are excellent low-calorie options. Chips and crackers will add a significant number of additional calories.

Conclusion: Making Informed Choices About Your Dip

The number of calories in green goddess dip is far from a fixed figure; it's a direct reflection of its ingredients. While commercially available dips offer a quick solution, their nutritional profiles can vary. For those seeking maximum control, making your own dip with a base of Greek yogurt, cottage cheese, or a moderate amount of avocado is the best approach. By being aware of your base ingredients and practicing mindful portioning, you can enjoy this flavorful and versatile dip as a healthy part of your diet. For more ideas on how to craft a lighter version of this classic dip, see this recipe: How to Make a Healthy Green Goddess Dressing.

Frequently Asked Questions

The creamy base ingredient is the primary factor. Dips made with high-fat mayonnaise or sour cream are significantly higher in calories than those using lower-fat Greek yogurt, cottage cheese, or avocado.

No, calorie content varies greatly among brands. For example, some brands like Gotham Greens offer a dip with 60 calories per 2 tbsp, while others like Trader Joe's contain 100 calories for the same serving size.

To reduce calories, you can substitute the mayonnaise or sour cream with a lower-calorie alternative like plain Greek yogurt or cottage cheese. Using more fresh herbs for flavor and less added oil also helps.

While avocado provides healthy fats, it is still a calorie-dense ingredient. A dip made solely with avocado will likely have a higher calorie count than one using Greek yogurt, though it is often healthier than one made with mayonnaise.

Portion size is a critical factor. The standard 2-tablespoon serving can add up quickly, so exceeding this portion size will significantly increase your total calorie intake.

For a lower-calorie option, consider dipping fresh vegetables like cucumber slices, carrots, bell pepper strips, or radishes. This helps keep the overall snack light and nutritious.

No, blending the cottage cheese does not change its calorie content, but it does create a smooth texture similar to sour cream, making it a great low-calorie, high-protein substitute.