Yogurt-based Onion Dip
This yogurt-based onion dip offers a delicious way to enjoy a protein-rich snack that promotes fullness. It provides essential minerals like calcium and phosphorus, which support bone health. The moderate fat content balances the natural sweetness, making it satisfying without overwhelming richness. It is also a source of vitamin B12 and vitamin A, contributing to overall nutritional balance.
Macro Impact
A Serving (30 g) of Yogurt-based Onion Dip contains 45 calories, 2 g of protein, 4 g of carbohydrates, and 2 g of fat.
Calorie Burn
How long would it take to burn off 45 calories?
- Walking3.5 mph, moderate pace8 min
- YogaModerate effort, gentle pace11 min
- SwimmingFreestyle, moderate effort6 min
- Biking12–14 mph, moderate effort4 min
- StairsStair climbing, moderate pace6 min
- Running5 mph (12 min/mile)4 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (30 g)
Carbohydrates
- Carbohydrates4 / 313 g(1%)
- Dietary Fiber0.15 / 38 g(0%)
- Soluble Fiber0.09 g
- Insoluble Fiber0.06 g
- Total Sugars1.5 g
- Added Sugars0.3 / 63 g(0%)
- Sugar Alcohols0 g
- Other Carbohydrates2.3 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat2 / 83 g(2%)
- Saturated Fat0.9 / 25 g(4%)
- Trans Fat0 g
- Monounsaturated Fat0.6 g
- Polyunsaturated Fat0.51 g
- Cholesterol3 / 300 mg(1%)
- Omega-30.03 g
- Omega-60.48 g
- Omega-90.6 g
- Oleic Acid0.54 g
- Capric Acid0.02 g
- Erucic Acid0 g
- Lauric Acid0.03 g
- Stearic Acid0.21 g
- Caprylic Acid0.02 g
- Linoleic Acid0.48 g
- Myristic Acid0.27 g
- Palmitic Acid0.36 g
- Linolenic Acid0 g
- Eicosenoic Acid0.06 g
- Arachidonic Acid0 g
- Alpha-Linolenic Acid (ALA)0.03 g
- Docosahexaenoic Acid (DHA)0 g
- Gamma-Linolenic Acid (GLA)0 g
- Docosapentaenoic Acid (DPA)0 g
- Eicosapentaenoic Acid (EPA)0 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0 g
Protein
- Protein2 / 56 g(4%)
Amino Acids
- Lysine0.16 g
- Serine0.09 g
- Valine0.11 g
- Alanine0.07 g
- Cystine0.01 g
- Cysteine0.02 g
- Proline0.16 g
- Taurine0 mg
- Arginine0.07 g
- Histidine0.05 g
- Threonine0.08 g
- Isoleucine0.11 g
- Methionine0.05 g
- Tryptophan0.02 g
- Glutamic Acid0.44 g
- Aspartic Acid0.2 g
- Phenylalanine0.09 g
- Glycine0.07 g
- Leucine0.18 g
- Tyrosine0.07 g
Vitamins
- Vitamin A9 / 900 ug(1%)
- Vitamin C0.3 / 90 mg(0%)
- Vitamin D0.15 / 15 ug(1%)
- Vitamin E0.15 / 15 mg(1%)
- Vitamin K0.6 / 120 ug(1%)
- Vitamin B60.02 / 1.3 mg(1%)
- Vitamin B120.15 / 2.4 ug(6%)
- Thiamin (B1)0.02 / 1.2 mg(1%)
- Riboflavin (B2)0.06 / 1.3 mg(5%)
- Niacin (B3)0.03 / 16 mg(0%)
- Folate3 / 400 ug(1%)
- Pantothenic Acid (B5)0.06 / 5 mg(1%)
- Biotin0.6 / 30 ug(2%)
- Choline3.6 / 550 mg(1%)
Minerals
- Calcium60 / 1,000 mg(6%)
- Iron0.03 / 8 mg(0%)
- Magnesium4.5 / 420 mg(1%)
- Phosphorus45 / 700 mg(6%)
- Potassium60 / 3,400 mg(2%)
- Sodium180 / 2,300 mg(8%)
- Zinc0.15 / 11 mg(1%)
- Copper0.02 / 0.9 mg(2%)
- Manganese0.01 / 2.3 mg(0%)
- Selenium1.5 / 55 ug(3%)
- Iodine3.6 / 150 ug(2%)
- Chromium0 / 35 ug(0%)
- Molybdenum0 / 45 ug(0%)
- Chloride45 / 2,300 mg(2%)
Other
- Water24 / 3,700 g(1%)
- Caffeine0 mg
- Alcohol0 g
Sources
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