Snacks · Dips & spreads

Seven-layer dip

Name: Seven-layer dip
Prep time: 20 min
Total time: 20 min
Yield: 10 servings
Ingredients: 1 can (16 oz) refried beans; 2 avocado, mashed; 1, juiced lime; 1 cup sour cream; 2 tsp chili powder; 1 tsp ground cumin; 3 Roma tomatoes, diced, drained; 1/2 small white onions, minced; a handful fresh cilantro, chopped; 1 1/2 cups cheddar cheese, shredded; 1/3 cup black olives, sliced; 3 green onion, sliced; 3/4 tsp salt

The potluck monolith, in clean strata: refried beans, guacamole, seasoned sour cream, salsa, cheese, olives, scallions. Archaeology you can scoop.

Time: 20 min (20 prep + 0 cook)
Servings: 10
Per serving: 229 kcal
Protein: 8 g

Both directions are legitimate — the score measures fullness per calorie, not virtue. Every version is the same dish, rebalanced.

Ingredients

1 can (16 oz) refried beans450 g
2 avocado, mashed300 g
1, juiced lime30 g
1 cup sour cream240 g
2 tsp chili powder4 g
1 tsp ground cumin2 g
3 Roma tomatoes, diced, drained250 g
1/2 small white onions, minced60 g
a handful fresh cilantro, chopped8 g
1 1/2 cups cheddar cheese, shredded150 g
1/3 cup black olives, sliced60 g
3 green onion, sliced20 g
3/4 tsp salt4 g

Every ingredient links to its food page — same data, same score, same formula.

Steps

Layer 1: beans, spread flat in a glass dish (glass, so the layers show — that's half the dish).
Layer 2: avocado mashed with lime and half the salt. Layer 3: sour cream beaten with the chili powder and cumin.
Layer 4: tomato tossed with onion, cilantro and the rest of the salt, drained again — a wet salsa layer sinks the ship.
Layers 5–7: cheese, olives, scallions. Chill an hour; serve with sturdy chips and no regrets about layer politics.

Why this score

moderately filling

No single route carries this one — a moderate amount of protein, volume and fiber.

Three routes to fullness — one is enough

13% of kcal

78% water

21 g/Mcal

What pulls it down

Nothing here converges the way engineered food does — no sugar, no savoury and no alcohol penalty.

How scores work

Computed on the finished dish, not an average of the parts: 2286 kcal goes into the pot, 1578 g of ingredients comes out as ~1750 g of food → 131 kcal per 100 g. Cooking moves water, and energy density is the score's biggest lever — so we show the math. Full formula here.

Per

Calories: 131
Protein: (13%); 4 g
Fat: (65%); 9 g
Carbohydrates: (22%); 7 g
of which sugar: 1 g
Fiber: 3 g
Sodium: 295 mg

Percentages are the share of calories from each macronutrient.

Computed from the ingredients' USDA data — nothing typed by hand. Every number is traceable, every score recomputable.

More snacks

Photo: AI-generated. Nutrition and score are computed from the ingredients with the published formula — this recipe hasn't been kitchen-tested by us yet.