PUBLIX DELI Spicy Black Bean Dip scores 45/100 (Decent) due to its notable sodium content despite providing some beneficial micronutrients.
This dip has a FoodScore of 45/100, classifying it as 'Decent'.
It provides 25% DV of iron and 35% DV of Vitamin A per 100g serving.
A significant concern is its high sodium content at 625mg per 100g.
As a NOVA 4 ultra-processed food, it differs from a home-cooked black bean dip.
Consider portion control to manage sodium intake when consuming this dip.
Scores -1 points above the prepared category average (46/100 across 1958 foods).
Fiber
3.1g
11% of Daily Value
Protein
3.12g
6% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
625mg
27% of Daily Value
+
What it brings to the table
Fiber (3.1g)+3
Micronutrients (Iron, Vitamin A)+4
−
What holds it back
Sodium (625mg)-2
Ultra-processed (NOVA 4)-10
Why it scores 45
PUBLIX DELI Spicy Black Bean Dip receives a FoodScore of 45 out of 100. This score reflects a balance of some nutritional benefits and notable drawbacks. On the positive side, the dip earns +3 points for its fiber content of 3.1g per 100g, contributing to digestive health. Additionally, it gains +4 points for its micronutrient profile, specifically providing 25% DV of iron and 35% DV of Vitamin A per 100g. However, the product incurs a -2 penalty due to its high sodium content of 625mg per 100g, which is a significant amount. Furthermore, as a NOVA 4 classification, it is considered ultra-processed, resulting in a -10 penalty. Ingredients like maltodextrin and natural flavors contribute to its ultra-processed status, indicating a formulation that goes beyond simple home cooking. Compared to a home-cooked version made with whole ingredients, this PUBLIX DELI dip contains more additives and a higher sodium level, impacting its overall nutritional quality.
Health benefits
What the nutrients in publix deli, spicy black bean dip actually do for you, grounded in established dietary science.
Source of Iron
This black bean dip can contribute to your daily iron intake, providing 4.5mg or 25% DV per 100g. Iron is an essential mineral involved in oxygen transport and energy production in the body. Including sources of iron in your diet is important for maintaining healthy red blood cells and preventing iron deficiency. This dip offers a convenient way to incorporate some iron, especially for individuals looking to diversify their iron sources beyond meat.
Good Source of Vitamin A
PUBLIX DELI Spicy Black Bean Dip is a good source of Vitamin A, offering 35% DV per 100g. Vitamin A is crucial for maintaining healthy vision, immune function, and skin health. The presence of roasted red peppers and tomatoes in the ingredient list likely contributes to this vitamin content. Incorporating foods rich in Vitamin A supports various bodily functions, making this dip a contributor to your daily micronutrient needs.
Contains Dietary Fiber
With 3.1g of fiber per 100g, this dip contributes to your dietary fiber intake. Fiber is important for digestive regularity and can help promote feelings of fullness, which may assist with appetite management. The black beans are the primary source of this fiber. While not exceptionally high, this amount can still be a beneficial addition to meals or snacks, supporting overall gut health.
PUBLIX DELI Spicy Black Bean Dip scores 45/100 (Decent) due to its notable sodium content despite providing some beneficial micronutrients.
How to eat it
PUBLIX DELI Spicy Black Bean Dip is typically enjoyed as a snack or appetizer, often paired with tortilla chips, crackers, or raw vegetables. A common portion is 2 tablespoons, but it's easy to consume more, especially when dipping. Be mindful of portion sizes to manage sodium intake.
Pair with fresh vegetable sticks like carrots, celery, or bell peppers to add more vitamins and fiber to your snack.
Use as a spread in wraps or sandwiches instead of mayonnaise to add a savory flavor profile and some fiber.
Incorporate a small amount into a homemade grain bowl with brown rice, roasted vegetables, and a lean protein for a more balanced meal.
Measure your portion (2 Tbsp) to stay within recommended sodium limits, especially if you are monitoring your sodium intake.
Things to keep in mind
This product contains a notable amount of sodium, at 625mg per 100g. Individuals monitoring their sodium intake, such as those with high blood pressure, should be mindful of portion sizes. The ingredient list includes sodium benzoate, a common preservative, and disodium inosinate and disodium guanylate, which are flavor enhancers. While generally recognized as safe, some individuals may prefer to limit foods containing these additives. The presence of buttermilk, whey, and sodium caseinate indicates this product contains milk allergens, which is important for individuals with dairy sensitivities or allergies.
This dip has a FoodScore of 45/100, placing it in the 'Decent' category. It offers some beneficial nutrients like iron and Vitamin A, and a moderate amount of fiber. However, its high sodium content and classification as an ultra-processed food mean it should be consumed in moderation as part of a balanced diet.
How does PUBLIX DELI Spicy Black Bean Dip compare to other dips?
Compared to a generic store-brand black bean dip, the PUBLIX DELI version's nutritional profile is similar in terms of macronutrients. However, it's generally higher in sodium than a homemade black bean dip. For example, a brand like Frito-Lay Bean Dip also tends to be high in sodium, so comparing labels is always recommended for specific nutrient targets.
What is 'maltodextrin' in the ingredient list?
Maltodextrin is a carbohydrate derived from starch that is used as a thickener, filler, or preservative in many processed foods. It has a high glycemic index, meaning it can cause a rapid increase in blood sugar. In this dip, it contributes to the texture and flavor profile but adds to its ultra-processed nature.
What is a reasonable portion size for this dip?
The declared serving size is 2 tablespoons. Sticking to this portion helps manage the intake of sodium, which is 625mg per 100g. Consuming larger amounts regularly could contribute significantly to your daily sodium limit, especially if you are eating other high-sodium foods.
Can I use this dip as a meal component?
While it can add flavor and some nutrients to a meal, it's best used as a component rather than the sole focus. For a more balanced meal, combine a small portion of this dip with whole grains, lean protein, and plenty of fresh vegetables to create a more complete and nutrient-dense dish.