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Pomegranate dip Calories
Dip made with pomegranate, yogurt or labneh, spices, and olive oil
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Pomegranate dip (30 g) has 33 calories. That works out to 110 calories per 100 g. It contains 4.1 g of carbs, 1 g of protein, 1.6 g of fat and 0.4 g of fiber. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Pomegranate dip Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
33
KCAL / 30G
Carbs
4.1g
· 1% DV
Protein
1g
· 2% DV
Fat
1.6g
· 2% DV
Fiber
0.4g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 47% · Protein 11% · Fat 42%
Pomegranate dip nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 33 kcal | |
| Total fat | 1.6 g | 2% |
| Saturated fat | 0.45 g | 2% |
| Trans fat | 0 g | |
| Sodium | 19 mg | 1% |
| Total carbohydrate | 4.1 g | 1% |
| Fiber | 0.4 g | 1% |
| Protein | 1 g | 2% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 2 Tablespoons of Pomegranate dip?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 33 kcal |
| 1 tablespoon (small) | 15 g | 17 kcal |
| 1 piece (small) | 40 g | 44 kcal |
| 3 tablespoon (large) | 45 g | 50 kcal |
| 1 serving (medium) | 60 g | 66 kcal |
| 1 piece (large) | 80 g | 88 kcal |
| 100 g | 100 g | 110 kcal |
| 1 cup (large) | 120 g | 132 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Pomegranate dip
What is pomegranate dip?
Pomegranate dip is a creamy, tangy dip made with pomegranate, yogurt or labneh, spices, and olive oil. It is served as a mezze or accompaniment, and its texture can range from spoonable to thick and spreadable.
How do you make pomegranate dip?
Pomegranate dip is made by mixing pomegranate with yogurt or labneh, spices, and olive oil. It is a processed dip; when making it at home, combine the ingredients and chill briefly to let the flavors come together.
What does pomegranate dip taste like?
Pomegranate dip tastes tangy and fruity, balanced by the creamy yogurt or labneh and aromatic spices. Olive oil adds richness, while the choice of spices can make the dip more savory or warmly spiced.
What do you serve with pomegranate dip?
Serve pomegranate dip with pita, flatbread, or raw vegetables, or offer it alongside grilled vegetables and meat. Its fruity acidity works especially well with rich or boldly seasoned dishes.
Can you use yogurt instead of labneh in pomegranate dip?
Yes, yogurt works in pomegranate dip, but it makes the texture looser and the flavor lighter than labneh. If your yogurt is watery, strain it first so the dip stays thick enough to scoop.
Can pomegranate molasses replace fresh pomegranate in pomegranate dip?
Pomegranate molasses can add a sharper, more concentrated tang to pomegranate dip, but it will not provide the same fresh-fruit character. Add it gradually, since too much can overwhelm the creamy base.
Should pomegranate dip be served cold or at room temperature?
Pomegranate dip is best served chilled or slightly cool. Keep it refrigerated until serving, then let it stand briefly if you prefer a softer texture; avoid leaving the yogurt-based dip out for an extended time.
How should you store pomegranate dip?
Store pomegranate dip in a covered container in the refrigerator. Use a clean spoon each time and return the container promptly after serving to help maintain its freshness and prevent contamination.
Can you freeze pomegranate dip?
Freezing pomegranate dip is not recommended because yogurt or labneh can separate and turn watery after thawing. Make it fresh when possible, or refrigerate leftovers and stir them before serving.
How do you keep pomegranate dip from getting watery?
Use thick yogurt or labneh and add any pomegranate juice gradually to keep pomegranate dip from becoming watery. If it loosens, mix in more labneh or strained yogurt until it reaches the texture you want.
Pomegranate dip Vitamins & Minerals
Vitamins
Vitamin C
2.25mg · 3% DV
B12
0.05µg · 2% DV
Biotin
0.66µg · 2% DV
B5
0.11mg · 2% DV
Minerals
Copper
0.03mg · 3% DV
Phosphorus
16mg · 2% DV
Calcium
20mg · 2% DV
Potassium ⭐
63mg · 2% DV
Sodium
19mg · 1% DV
Pomegranate dip Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pomegranate dip
To burn the 33 calories in 2 tablespoon (medium) (30 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Pomegranate dip?
Pomegranate dip is a Turkish-style dip combining pomegranate with yogurt or labneh, spices and olive oil. Depending on how it is prepared, it can be smooth and creamy or retain juicy pomegranate seeds for bursts of tart sweetness. The tang of the dairy balances the fruit’s bright, slightly astringent flavour.
Serve it as part of a meze spread, with flatbread or crisp vegetables, or alongside grilled food; it also works as a fresh contrast on a shared appetiser table. Yogurt or labneh gives it some protein, while the fruit and olive oil contribute carbohydrates and fat. For a lighter version, use plain yogurt and go easy on the oil, keeping the pomegranate generous for flavour and texture.
How Nutritious Is Pomegranate dip?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Pomegranate dip Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Pomegranate dip Contain Allergens?
Contains these allergens:
Which Diets Is Pomegranate dip Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Pomegranate dip Fat Profile
SATURATED
0.45g
MONOUNSATURATED
0.78g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 14:1
Above the ideal 4:1 (14:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.