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Yogurt Seed Dip Calories
A creamy dip made with yogurt and mixed seeds, providing protein and unsaturated fats.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Yogurt Seed Dip (30 g) has 42 calories. That works out to 140 calories per 100 g. It contains 1.9 g of carbs, 2.2 g of protein, 2.8 g of fat and 0.5 g of fiber. Its 0.1 mg of Copper covers 8% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Yogurt Seed Dip Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
42
KCAL / 30G
Carbs
1.9g
· 1% DV
Protein
2.2g
· 4% DV
Fat
2.8g
· 4% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 18% · Protein 21% · Fat 61%
Yogurt Seed Dip nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 42 kcal | |
| Total fat | 2.8 g | 4% |
| Saturated fat | 0.48 g | 2% |
| Trans fat | 0.01 g | |
| Sodium | 14 mg | 1% |
| Total carbohydrate | 1.9 g | 1% |
| Fiber | 0.5 g | 2% |
| Protein | 2.2 g | 4% |
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 Tablespoon of Yogurt Seed Dip?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 15 g | 21 kcal |
| 1 teaspoon (small) | 5 g | 7 kcal |
| 1 ounce (medium) | 28 g | 39 kcal |
| 2 tablespoon (medium) | 30 g | 42 kcal |
| 3 tablespoon (large) | 45 g | 63 kcal |
| 1 serving (large) | 60 g | 84 kcal |
| 100 g | 100 g | 140 kcal |
| ½ cup (medium) | 120 g | 168 kcal |
| 1 cup (large) | 240 g | 336 kcal |
Calculated from 140 calories per 100 g.
Frequently Asked Questions About Yogurt Seed Dip
What is yogurt seed dip?
Yogurt seed dip is a creamy dip made by mixing plain yogurt with assorted seeds. Recipes vary, but seeds such as sesame, pumpkin, sunflower, flax, or chia add crunch and make it easy to serve with vegetables or bread.
How do you make yogurt seed dip?
To make yogurt seed dip, stir mixed seeds into plain yogurt and season it to taste. Serve it straight away for a fresh texture, or chill it briefly to let the flavors blend; add a splash of water only if it is too thick.
What do you eat yogurt seed dip with?
Yogurt seed dip goes well with raw vegetables, pita, crackers, and toasted bread. You can also serve it alongside grilled vegetables or roasted potatoes as a cool, creamy contrast to warm dishes.
Which seeds are best for yogurt seed dip?
Pumpkin, sunflower, sesame, flax, and chia seeds all work well in yogurt seed dip. Combine a few for varied texture, or lightly crush larger seeds so they mix more evenly and are easier to scoop.
Can you make yogurt seed dip ahead of time?
Yes, you can make yogurt seed dip ahead and keep it covered in the refrigerator. The seeds soften as they sit, so for a crunchier dip, stir most of them in shortly before serving and use a few as a topping.
Can you use Greek yogurt in yogurt seed dip?
Yes, Greek yogurt works well in yogurt seed dip and gives it a thicker, richer texture. If it is too firm to scoop, loosen it with a little plain yogurt or water before adding the seeds.
How do you stop yogurt seed dip from getting watery?
Use thick, plain yogurt and avoid mixing in watery ingredients to keep yogurt seed dip from getting runny. If you add chopped cucumber or herbs, drain them first, and keep the finished dip covered and chilled.
How long does yogurt seed dip keep in the fridge?
Yogurt seed dip keeps best when stored in a clean, covered container in the refrigerator and served with a clean spoon. Its seeds may lose their crunch over time; discard the dip if its smell, appearance, or texture changes.
Can you freeze yogurt seed dip?
No, freezing yogurt seed dip is not recommended. Yogurt can separate and turn watery when thawed, leaving the dip with a grainy texture; make a smaller fresh batch instead.
Can yogurt seed dip be used as a salad dressing?
Yes, yogurt seed dip can work as a thick salad dressing or spread. Thin it gradually with a little water or lemon juice, then toss it with sturdy greens or use it in a vegetable wrap.
Yogurt Seed Dip Vitamins & Minerals
Vitamins
B12
0.12µg · 5% DV
B2
0.06mg · 5% DV
B1
0.04mg · 3% DV
B5
0.14mg · 3% DV
Minerals
Copper
0.08mg · 9% DV
Phosphorus
45mg · 6% DV
Manganese
0.14mg · 6% DV
Selenium
2.4µg · 4% DV
Potassium ⭐
66mg · 2% DV
Sodium
14mg · 1% DV
Yogurt Seed Dip Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Yogurt Seed Dip
To burn the 42 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 Yogurt Seed Dip?
Yogurt Seed Dip is a thick, cool mixture of yogurt and mixed seeds. There is no single traditional recipe: the seeds and seasoning can vary, making it easy to adapt to what you have on hand.
Its mild tang and creamy texture contrast with the seeds’ crunch. Serve it as a dip with raw vegetables, spoon it alongside grilled food, or offer it with flatbread as part of a shared spread. It contributes protein and unsaturated fats, while staying lighter than many creamy dips. For a fresher, lighter version, use plain yogurt and add herbs, lemon or cucumber; toast the seeds briefly if you want a deeper, nuttier flavour.
How Nutritious Is Yogurt Seed 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 Yogurt 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 Yogurt Seed Dip Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt 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
Yogurt Seed Dip Fat Profile
SATURATED
0.48g
MONOUNSATURATED
0.93g
POLYUNSATURATED
1.23g
Omega 6:3 ratio 9.3:1
Above the ideal 4:1 (9.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.