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Grocery Store Grabs: Spreads and Healthy Dips for Weight Loss

Capes are to superheroes as dips and spreads are to food: They transform something everyday into something extraordinary.

There's no denying that almost everything tastes better paired with a dip or spread. Unfortunately, due to the addition of cheap oils and other fatty ingredients, the majority of containers are filled with far too many calories. Thankfully, you don't have to forgo your favorite dips and spreads in the name of weight loss. So long as you stick to the right varieties, you can dig in without the guilt. Next time you head to the grocery store, look for our favorite flat-belly picks:

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Newman's Own Mild Salsa, 2 Tbsp

Calories 10
Fat 0 g
Saturated Fat 0 g
Sodium 65 mg
Carbs 3 g
Fiber <1 g
Sugar 1 g
Protein 0 g

We balked when Ronald Reagan tried to turn ketchup into a vegetable, but if someone did the same for salsa, a legitimate nutritional superpower, we'd throw our support behind it. This jar is filled with diced tomatoes, chili peppers, bell peppers, onions, vinegar and spices, making it a nutritional winner. Pair them with some nutritionally sound chips for a healthy snack that's ready in a snap.

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Wholly Guacamole Guaca Salsa, 2 Tbsp.

Calories 35
Fat 3 g
Saturated Fat 3 g
Sodium 110 mg
Carbs 2 g
Fiber 1 g
Sugar 1 g
Protein 0 g

Belly-fat incinerating avocados are the first of only seven ingredients you'll find in this creamy guac—all of which you likely keep stocked in your kitchen. Spread it on toast and top with a sliced hard-boiled eggs, pepper and paprika, or enjoy it with your go-to healthy chips.

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Desert Pepper Black Bean Dip Spicy, 2 Tbsp.

Calories 25
Fat 0 g
Saturated Fat 0 g
Sodium 240 mg
Carbs 5 g
Fiber 2 g

Skip the chemical-filled junk you typically enjoy with your chips and throw a jar of Desert Pepper into your shopping cart. The dip is filled with nutritional A-listers like black beans, tomatoes, bell peppers, chipotles and jalapeño (a veggie that can rev metabolism) making it one of our favorite add-ons to burritos, tacos, omelets and more.

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Alessi Appetizer Sicilian Caponata Eggplant, 2 Tbsp.

Calories 38
Fat 3.3 g
Saturated Fat 0.4 g
Sodium 118 mg
Carbs 1.5 g
Fiber 1.75 g
Sugar 1.25 g
Protein 0.5 g

This dip, made with potent Mediterranean produce like eggplants, capers and tomatoes, is perfect for dressing up chicken or fish or spreading on a pita. We're fans of this particular brand because it's free of soybean oil—a plant-based cooking fat that's been linked to weight gain in animals—unlike its competition.

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Mina Harissa Spicy Harissa, 2 Tbsp

Calories 20
Fat 1 g
Saturated Fat 0 g
Sodium 160 mg
Carbs 2 g
Fiber 1 g
Protein 0 g

This spread uses red bell pepper, hot chili peppers, garlic, olive oil and spices to get its signature spicy, smoky flavor. It's a staple of North African cuisine and makes a great addition to chicken wings and scrambled eggs. A little bit goes a long way, and the ingredients pack some serious health benefits. Capsaicin, the compound that gives the chili peppers its powerful kick, has been shown to suppress appetite and boost metabolism, making these piquant peppers one of the top weight loss foods.

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Stonewall Kitchen Basil Pesto, 2 Tbsp

Calories 110
Fat 11 g
Saturated Fat 2 g
Sodium 150 mg
Carbs 2 g
FIber 1 g
Protein 2 g

Pesto adds pizazz to pasta, zucchini noodles, sandwiches and more. We're fans of this lower-cal variety because it's free of questionable additives. All you'll find in this jar are natural ingredients like basil, olive oil, cheese, walnuts, pine nuts, lemon juice and spices. It doesn't get more "clean" than that.


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Inspired by The New York Times best-selling book series, Eat This, Not That! is a brand that's comprised of an award-winning team of journalists and board-certified experts, doctors, nutritionists, chefs, personal trainers, and dietitians who work together to bring you accurate, timely, informative, and actionable content on food, nutrition, dieting, weight loss, health, wellness, and more. Read more about Eat This