With party season almost upon us, it also means that platter season will soon be in full swing. So it's time to brush up on your dip literacy. 

It is actually exceptionally easy to build a relatively healthy grazing platter, filled with fresh, nutrient-rich vegetables, lean meats, beautiful cheese and of course, colourful dips. But what you see is not always to be believed. 

The thing with dip is that while it may always look healthy with its bright colours and vegetable bases, closer inspection will reveal that there are vast differences in the nutritional profile of dip, with some options far healthier than others. 

So, as you prepare to platter up this summer, we've made it a lot easier to dissect the great from the not-so-great, with ou our favourite dips nutritionally, and the ones to steer clear of.

The best options

Per 100g

Simply Delish High Protein Dip

$3.50 

485kJ / 115cal

5.2g fat

With a dairy base, and a high percentage of spinach, along with up to 14g of protein per 100g, this is one of the most nutritious, low-calorie dips you can enjoy.

Pilpel Spicy Carrot 

$5.00

512kJ / 122cal

9.8g fat

With an 86% carrot base, there are few dips that are as light as this and that taste as good.

Yumi’s Mediterranean Eggplant 

$3.50

607kJ / 152cal

12g fat

If you like it, this is an extremely strong dip nutritionally with a high % of eggplant and minimal additives. 

Willow Farm Hommus

$2.50

686kJ /164cal

9.3g fat

With an 86% chic pea base, this variety of hommus is much lower in fat and calories than many. The only downside is the addition of preservative 211 which may be proactively avoided by some individuals. 

Obela Classic Guacamole

$5.80

737kJ / 175cal

17.5g fat

With 88 per cent avocado base and a clean ingredient list, this is as close to home made guacamole as you will get.

Obela Smooth Classic Hommus

$6.50

1050kJ / 250cal

18.1g fat

With a 72% chic pea base, this is one of the best quality hommus options you can find in supermarkets. 

Steer clear of

Yumi’s Sweet Potato and Roasted Cashew Dip

$4.50

1160kJ / 278cal

21g fat

While the ingredient list is clean, with a base of sweet potato and cashew, it remains a high fat dip that is easy to overeat. 

Red Rock Classic Cheese Spinach and Garlic Cob

$4.80

886kJ / 211cal

17.5g fat

With a 38% cheese base and an ingredient list a mile long there is nothing healthy about this high-fat dip.

Chris’ Dips Avocado

$4.50

984kJ / 235cal

22.1g fat

With just 11 per cent avocado and a cream cheese base, you are much better to mash your own avo and make a wholefood dip that opt for this processed option.

Black Swan French Onion Dip

$4.00

969kJ / 230cal

21.3g fat

With a base of cream cheese, this dip is basically all fat with a truckload of salt added. Leave it on the shelf.

Black Swan Crafted Crispy Bacon and Caramelised Onion Dip

$4.60

1120kJ / 243cal

22.1g fat

With a base of cream cheese, salt, bacon and sugar, there is more fat and salt in this dip than any positive nutritional attributes. 

Nuffin Capsicum and Onion Dip

$4.00

1520kJ / 362cal

36g fat

Marketed for its clean ingredient list, the reality is that this dip has significantly more fat and calories than almost all the other dips available in supermarkets.