Packed with good fats and fiber, guacamole is one healthy dip, whether you make your own or buy it. Look for a guacamole like this Wholly one that contains just avocado and sometimes other veggies like jalapeños or garlic, plus salt, spices, and a zippy kick of acid to keep it fresh. Some of our favorite ways to eat guacamole is to spead it on sandwiches instead of mayo, make avocado toast, add it to a corn salad, swirl it into soups, and of course, use it as a dip.

Baba ghannouj is a Mediterranean roasted eggplant dip that is enhanced with sesame tahini paste, garlic, salt, and a pop of acid. Eggplants contain plant antioxidants and potassium and are low in calories, as is this dip, with only 40 calories per serving.

If you’ve never thought of sauerkraut as dip, you’ve been missing out. You’ve also been losing out on the legitimate gut benefits of refrigerated, fermented foods. (Because salt is necessary in the fermentation process, kraut has 240 milligrams of sodium per serving.) If you aren’t sure about dipping your cheese crackers or veggies — like carrots, celery, peppers, and radishes — directly into a bowl of sauerkraut, try swirling a couple tablespoons of it into a bowl of plain Greek yogurt for an easy, creamy, and tangy dip.

For more potential gut-health benefits, scoop out this traditional Middle Eastern dip. It contains yogurt and a pinch of salt, along with live and active cultures to help bolster the gut with good bacteria. Labne is a thickened yogurt that is often eaten with vegetables or flatbread, or served as a dip when drizzled with olive oil and sprinkled with za’taar. Cedar’s Labne has a velvety, super smooth texture that's very similar to whipped cream cheese.

Jarred salsa is notoriously high in sodium. This jar has a moderate amount with 200 mg per serving. It’s packed with a bounty of vegetables including black beans, peppers, garlic, cilantro, and spices. In fact, the nutrition label lists only veggies and spices, along with salt as the one preservative. With 2 grams of protein and 1 gram of fiber, it’s a substantially filling dip. Serve with other veggies or less-salt tortilla chips to keep the sodium levels down.

Fresh, refrigerated salsas are much lower in sodium than the jarred varieties. This fruit-filled mango salsa is no exception with only 95 mg of sodium per serving. Peppy fruit salsas are sure to help you eat more fruits and vegetables. This one has mangos, tomatoes, bell peppers, cilantro, and lime juice. Fruit salsas (tomatoes are a fruit!) are usually high in vitamin C and antioxidants. They can also contain added sugar as a preservative (you'll find 3 grams in this salsa) along with a small amount of the freshness-promoting preservative sodium benzoate, which is generally considered safe.

Toum is usually thought of as a Lebanese garlic dip or sauce. Its ingredients are very simple: just oil, garlic, salt, and a zippy touch of acid like lemon juice or citric acid. But it’s tricky to make at home and achieve a dip with the traditional light, fluffy texture. This dip by TOOM and this one by Cedar’s are the only ones we’ve seen widely in markets. Both have sunflower oil as the first ingredient, which is a source of essential healthy polyunsaturated fats.

The first ingredient in this dip is Greek yogurt, followed by cucumbers, olive oil, and lemon juice. Additionally, some piquant jalapeño and serrano peppers are included for a zippier taste profile, giving the dip an extra helping of the anti-inflammatory capsaicin, which is found in chile peppers. One serving also contains 2 grams of protein.

Hummus might be our favorite dip of all time, and almost any hummus you can buy is a good bet. This version from Ithaca features a classic recipe with the same ingredients you’d use to make your own including chickpeas, tahini, olive oil, lemon juice, salt, garlic, and a sprinkle of cumin. It also has 2 grams of protein and 2 grams of fiber per serving.

Store-bought, cream-cheese-based spinach artichoke dips don’t often have nutrient-rich profiles. But this Roasted Artichoke and Spinach Hummus is literally chock-full of vegetables and herbs including chickpeas, tahini, artichokes, spinach, bell pepper, garlic, capers, onion, rosemary, oregano, and marjoram. All of these plants contain unique types of antioxidants and polyphenols along with 2 grams of protein and 1 gram of fiber per serving.

Dunk some crispy crunchy veggies into this creamy dip made with olive oil, garlic, and real feta cheese for an eating experience of contrasting textures. The first ingredient is cultured nonfat milk, which helps bring the protein content of this dip option to 3 grams per serving, with only 60 calories. Also included in the ingredients are four different live and active cultures, which can provide a little boost to your gut-health.

The list of ingredients in this dip is long, but it's also packed with lots of protein — in fact, one of these handy little single-serve cups has 4 grams total. This protein is due to a high-quality milk protein concentrate and skim milk. While we like our own homemade Zesty Ranch Dip recipe a bit better, this portable snack pack is a close second and will help you eat more veggies on-the-go.

Chickpeas are the first ingredient in this decadent dessert dip, but you’d never know! This smooth and luscious find is chocolatey and rich, plus it has 2 grams of fiber thanks to cocoa powder and the chickpeas, and 1 gram of protein per serving. It's also plenty sweet thanks to date sugar and agave, plus just 1 gram of added sugar from brown sugar. Stir in the cocoa chips found on the dip's top for a brownie-like first bite.