U.S. flag

An official website of the United States government

Yummy Bean Dip

Yummy Bean Dip

37 Ratings
37 Ratings
Recipe Image
Deliciosa salsa de frijoles
Makes: 1 Serving
Total Cost: $$$$

Beans make delicious dips for delectable snacks and side dishes.

Ingredients

  • 1/3 cup beans, low-sodium canned or cooked (pinto work great)
  • 1/3 tablespoon yogurt, non-fat plain (1 teaspoon)
  • 1 tablespoon salsa

Directions

  1. Wash hands with soap and water.
  2. Place beans in a small, resealable plastic bag. Sqeeze out extra air and seal. Mash beans with fingers.
  3. Add yogurt and salsa. Seal bag and mix with fingers.
  4. Open bag or cut off corner of bag and squeeze out dip.

Notes

Enjoy dip with your favorite veggies, corn chips, pita bread wedges, or whole-wheat crackers.
Canned pinto beans used for costing and nutrition analysis.

Source:

University of Wyoming, Cent$ible Nutrition Program.

Nutrition Information

Nutrients Amount
Total Calories 52
Total Fat 0 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 154 mg
Carbohydrates 10 g
Dietary Fiber 3 g
Total Sugars 1 g
Added Sugars included 0 g
Protein 3 g
Vitamin D 0 mcg
Calcium 39 mg
Iron 1 mg
Potassium 194 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 52
Total Fat 0 g
Saturated Fat 0 g
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Linoleic Acid 0 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Carbohydrates 10 g
Dietary Fiber 3 g
Total Sugars 1 g
Added Sugars included 0 g
Protein 3 g
Minerals
Calcium 39 mg
Potassium 194 mg
Sodium 154 mg
Copper 100 mcg
Iron 1 mg
Magnesium 21 mg
Phosphorus 63 mg
Selenium 2 mcg
Zinc 0 mg
Vitamins
Vitamin A 4 mcg RAE
Vitamin B6 0.1 mg
Vitamin B12 0 mg
Vitamin C 2 mg
Vitamin D 0 mcg
Vitamin E 0 mg
Vitamin K 2 mcg
Folate 16 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 0 mg
Choline 13 mg

Nutrients will display if the data is available

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Vegetables 1/2 cups
Protein Foods 1 1/2 ounces

Write a review

Image
Shop Simple home screen on a phone

Shop Simple with MyPlate

Find savings in your area and discover new ways to prepare budget-friendly foods.

Learn more

Image
Alexa Speakers and Devices

MyPlate on Alexa

Get MyPlate nutrition tips on Amazon Alexa devices or the free Alexa app.

Learn more

Image
Start Simple app on phone and watch

Start Simple with MyPlate App

Build healthy eating habits one goal at a time! Download the Start Simple with MyPlate app today.

Learn more

Image
DGA logo

MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025