Nutrition Facts
Servings Per Recipe: 16
Serving Size: 1 serving
Amount Per Serving
  • Calories 30.7
  • Total Fat 1.7 g
  • Saturated Fat 1.1 g
  • Polyunsaturated Fat 0.0 g
  • Monounsaturated Fat 0.0 g
  • Cholesterol 5.6 mg
  • Sodium 85.3 mg
  • Potassium 28.6 mg
  • Total Carbohydrate 1.6 g
  • Dietary Fiber 0.2 g
  • Sugars 0.5 g
  • Protein 2.3 g
  • Vitamin A 24.4 %
  • Vitamin B-12 1.5 %
  • Vitamin B-6 0.7 %
  • Vitamin C 0.6 %
  • Vitamin D 0.0 %
  • Vitamin E 0.5 %
  • Calcium 1.6 %
  • Copper 0.6 %
  • Folate 0.7 %
  • Iron 0.8 %
  • Magnesium 0.7 %
  • Manganese 1.4 %
  • Niacin 0.2 %
  • Pantothenic Acid 0.6 %
  • Phosphorus 2.2 %
  • Riboflavin 1.6 %
  • Selenium 1.9 %
  • Thiamin 0.3 %
  • Zinc 0.5 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Calories in Pumpkin Dip

View the full Pumpkin Dip Recipe & Instructions
Submitted by: CHEF_MEG

Calories per Ingredient

Here are the foods from our food nutrition database that were used for the nutrition calculations of this recipe.

Calories per serving of Pumpkin Dip

18 calories of Cheese, Neufchatel Cream Cheese, (0.25 oz)

10 calories of Cottage Cheese, 1% Milkfat, (0.06 cup (not packed))

2 calories of Pumpkin, canned, without salt, (0.03 cup)

0 calories of Pumpkin Pie spice, (0.06 tsp)

Nutrition & Calorie Comments  

Here's a tastier option from ...5 oz fat-free sugar-free instant vanilla pudding mix
1 Tbsp ground cinnamon
1 Tbsp pumpkin pie spice
15 oz canned pumpkin
16 oz Cool Whip Whipped Topping, Fat Free
1. Mix pumpkin, pudding mix, cool whip, and pumpkin pie spice to
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Not enough Pumpkin, so I double it, added more spices and some splenda brown sugar. My husband thought it was very rich. Didn't tell him what was in it.. Submitted by:

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This was really yummy. I recommend adding some brown sugar splenda or regular splenda in order to get that creamy pumpkin pie taste. Can't wait to serve at Thanksgiving! Submitted by:

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Not sweet but, rich and satisfying. Low in calories. Delicious on raw veggies or reduced fat wheat thins. Submitted by:

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Even lower carb with real (full fat) cottage cheese and cream cheese, and yummy on celery sticks, cucumber slices, or on pieces of toasted Muffin In a Minute (aka One Minute Muffin). Submitted by:

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Dips are the great calorie adder and this one will beat that. Submitted by:

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Awesomely delicious. I spread it on a brown rice cake and it makes a good 100 calorie snack. Surprisingly good with carrots too. Submitted by:

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I added a TBSP or two extra pumpkin and two packets of Stevia, and a lot more pumpkin pie spice. This is actually very tasty! I tried it on a whole wheat bagel half and a graham cracker. Maybe some protein powder would help thicken it up; mine was a little thin. DEFINITELY MAKING AGAIN to share! Submitted by:

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This is really good. I did add a touch of sugar to sweeten a bit, but other than that I'd definitely make again. Can't wait to try it on a bagel. Submitted by:

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this was ok....needed more pumpking pie spice. It was good with low-fat graham crackers Submitted by:

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this will go into my Holiday baking file. I do a lot of it and anything healthy and reduced fat and calorie is for me. Submitted by:

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This sounds delicious and nutritious. Like others, I will use FF Greek yogurt instead of the cottage cheese to lower the sodium. Can't wait to try -- hubby LOVES dips and has gotten creative with some really healthy ones. This will add to our repertoire. Submitted by:

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Definately a keeper! I used 1 cup of fresh pumpkin puree and did not add the cottage cheese (& didn't have any greek yoghurt to substitute). 17 calories per serving & a lot less sodium and oh so delicious! Submitted by:

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