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Skyr, chia and pumpkin seed dip Calories
A thick, protein- and fiber-containing dip made with skyr and seeds.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Skyr, chia and pumpkin seed dip (60 g) has 109 calories. That works out to 181 calories per 100 g. It contains 5.3 g of carbs, 8.6 g of protein, 6.4 g of fat and 2.6 g of fiber. Its 222.6 mg of Phosphorus covers 32% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Skyr, chia and pumpkin seed dip Nutrition Facts
Selected: 1 serving (medium) · 60 g
109
KCAL / 60G
Carbs
5.3g
· 2% DV
Protein
8.6g
· 17% DV
Fat
6.4g
· 8% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 19% · Protein 30% · Fat 51%
Skyr, chia and pumpkin seed dip nutrition facts table · 1 serving (medium) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 109 kcal | |
| Total fat | 6.4 g | 8% |
| Saturated fat | 1.26 g | 6% |
| Trans fat | 0 g | |
| Sodium | 22 mg | 1% |
| Total carbohydrate | 5.3 g | 2% |
| Fiber | 2.6 g | 9% |
| Protein | 8.6 g | 17% |
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 1 Serving of Skyr, chia and pumpkin seed dip?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 60 g | 109 kcal |
| 1 teaspoon (small) | 5 g | 9 kcal |
| 1 tablespoon (medium) | 15 g | 27 kcal |
| 1 ounce (medium) | 28 g | 51 kcal |
| 2 tablespoon (large) | 30 g | 54 kcal |
| 100 g | 100 g | 181 kcal |
| 1 serving (large) | 100 g | 181 kcal |
| 1 cup (medium) | 240 g | 434 kcal |
Calculated from 181 calories per 100 g.
Frequently Asked Questions About Skyr, chia and pumpkin seed dip
What is in skyr, chia and pumpkin seed dip?
Skyr, chia and pumpkin seed dip is made mainly with skyr, chia seeds and pumpkin seeds. Lemon juice, garlic, herbs or olive oil are common additions, but the exact seasoning can vary with the recipe.
How do you make skyr, chia and pumpkin seed dip?
To make skyr, chia and pumpkin seed dip, stir chia seeds and pumpkin seeds into skyr, then season with lemon and herbs if you like. Let the mixture sit until the chia thickens it, and stir before serving.
What do you eat with skyr, chia and pumpkin seed dip?
Skyr, chia and pumpkin seed dip goes well with raw vegetables, crackers, flatbread or toast. Its thick texture also makes it suitable as a spread in wraps, or as a cool side for grilled vegetables.
Can you use Greek yogurt instead of skyr in skyr, chia and pumpkin seed dip?
Yes, thick Greek yogurt can replace skyr in skyr, chia and pumpkin seed dip. Regular yogurt is usually thinner and can make the dip runny, so strain it first or allow the chia to absorb some of its moisture.
Do chia seeds need to be soaked for skyr, chia and pumpkin seed dip?
No, you do not need to soak chia seeds separately for skyr, chia and pumpkin seed dip. Stir them straight into the skyr; they absorb moisture as the dip rests and help give it a thicker texture.
Can you make skyr, chia and pumpkin seed dip ahead of time?
Yes, skyr, chia and pumpkin seed dip can be made ahead and chilled. The chia continues to absorb moisture, so the dip may become thicker while it sits; stir it before serving and loosen it with a little skyr if needed.
How should you store skyr, chia and pumpkin seed dip?
Store skyr, chia and pumpkin seed dip in a covered container in the refrigerator and eat it promptly. Use a clean spoon each time, and discard the dip if it develops an off smell, visible mold or an unusual change in color.
Should you toast the pumpkin seeds for skyr, chia and pumpkin seed dip?
Toasting the pumpkin seeds for skyr, chia and pumpkin seed dip is optional. It brings out a nuttier flavor and adds crunch; let the seeds cool before mixing them into the skyr so the dip stays cold.
Can you freeze skyr, chia and pumpkin seed dip?
Freezing skyr, chia and pumpkin seed dip is not recommended. Skyr can separate after thawing, leaving the dip grainy or watery, and the pumpkin seeds may lose their crunch; it is better made fresh or kept chilled.
Should skyr, chia and pumpkin seed dip be blended smooth?
Skyr, chia and pumpkin seed dip is usually best left slightly chunky so the pumpkin seeds add texture. For a smoother version, finely grind the seeds before mixing; blending the finished dip can make it denser.
Skyr, chia and pumpkin seed dip Vitamins & Minerals
Vitamins
B12
0.27µg · 11% DV
B2
0.09mg · 7% DV
B1
0.07mg · 6% DV
Vitamin E
0.72mg · 5% DV
Minerals
Phosphorus
223mg · 32% DV
Manganese
0.6mg · 26% DV
Copper
0.18mg · 20% DV
Magnesium
78mg · 19% DV
Potassium ⭐
182mg · 5% DV
Sodium
22mg · 1% DV
Skyr, chia and pumpkin seed dip Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Skyr, chia and pumpkin seed dip
To burn the 109 calories in 1 serving (medium) (60 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 Skyr, chia and pumpkin seed dip?
Skyr, chia and pumpkin seed dip combines thick Icelandic skyr with chia seeds and pumpkin seeds. It is a contemporary dip rather than a dish tied to one long-standing regional tradition, bringing a tangy cultured dairy base together with seeds for body and crunch.
The skyr tastes mildly tart, while pumpkin seeds add a toasted, earthy note; chia thickens the mixture as it rests. Serve it with crisp vegetables, crackers or bread as a snack or part of a shared spread. It contains both protein and fibre, making it a substantial option compared with many lighter dips. For a looser texture, stir in a little water or lemon juice, and add herbs such as dill or mint to suit the meal.
How Nutritious Is Skyr, chia and pumpkin seed dip?
Nutrient density
High
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
High
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 Skyr, chia and pumpkin seed dip Processed?
NOVA 2
Minimally 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 Skyr, chia and pumpkin seed dip Contain Allergens?
Contains these allergens:
Which Diets Is Skyr, chia and pumpkin seed dip Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Skyr, chia and pumpkin seed dip Fat Profile
SATURATED
1.26g
MONOUNSATURATED
1.86g
POLYUNSATURATED
2.82g
Omega 6:3 ratio 1.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.