Spinach Dip vs Guacamole: Calories and Nutrition Compared (2026)

Spinach dip, with 2.4 g of protein, is higher in protein than guacamole, which has 1.9 g. Guacamole is lower in calories at 155, compared to spinach dip's 345.

Spinach dip and guacamole are popular dips with distinct nutritional profiles. Understanding their differences can help you make informed choices based on your dietary needs.

What Is the Difference Between Spinach Dip and Guacamole?

Spinach dip is a creamy dip made primarily from spinach and often includes ingredients like cream cheese, sour cream, and various seasonings. It is typically served cold or warm with chips or vegetables. Guacamole is a dip made from ripe avocados, often mixed with lime juice, salt, and other ingredients like tomatoes and onions. It is commonly used as a topping or dip for various dishes.

Spinach Dip vs Guacamole: Nutrition Side by Side

Below is a side-by-side comparison of the nutritional content of spinach dip and guacamole.

Nutrient (per 100 g)	Spinach dip	Guacamole
Calories	345 kcal	155 kcal
Protein	2.4 g	1.9 g
Carbs	3.4 g	8.4 g
Sugar	2.3 g	0.7 g
Fat	35.8 g	14.2 g
Fiber	0.3 g	6.5 g
Sodium	570 mg	344 mg

Which Is Better, Spinach Dip or Guacamole?

For weight loss: Guacamole is lower in calories at 155, while spinach dip has 345 calories, making guacamole a better option for weight loss.

For muscle and protein: Spinach dip contains 2.4 g of protein, which is higher than guacamole's 1.9 g, making it a slightly better choice for protein intake.

For low-carb or low-sugar: Guacamole has 8.4 g of carbs and 0.7 g of sugar, while spinach dip has 3.4 g of carbs and 2.3 g of sugar, making spinach dip lower in both categories.

How to Track Spinach dip and Guacamole Accurately

It's easy to misjudge portion sizes and macros when enjoying dips, which can lead to unexpected calorie intake. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which dip has more protein?

Spinach dip has 2.4 g of protein, while guacamole has 1.9 g of protein.

Which dip has fewer calories?

Guacamole has 155 calories, whereas spinach dip has 345 calories.

What is the fat content in spinach dip?

Spinach dip contains 35.8 g of fat per 100 g.

What is the fiber content in guacamole?

Guacamole contains 6.5 g of fiber per 100 g.

How much sodium is in spinach dip?

Spinach dip has 570 mg of sodium per 100 g.

What is the sugar content in guacamole?

Guacamole has 0.7 g of sugar per 100 g.

Key Takeaways

• Spinach dip has 345 calories per 100 g.
• Guacamole has 155 calories per 100 g.
• Spinach dip contains 2.4 g of protein.
• Guacamole contains 1.9 g of protein.
• Spinach dip has 35.8 g of fat.
• Guacamole has 14.2 g of fat.