How to Dip Smart This Super Bowl

Fresno, CA We do a lot of dipping. But it can really pack on the calories even if you're dipping celery.

Scoop up about a tablespoon of dip ten times and you're looking at 500 calories and 50 grams of fat.

Do the same with Con Queso dip and you've eaten more than 2200 milligrams of sodium, awfully close to the daily-recommended amount.

But consumer reports' Sue Perry says it doesn't have to be that way.

"Our testers rated almost 50 dips for nutrition. They looked at calories, fats, sodium, and even fiber content," Sue Perry said.

"If you want to skip the fat altogether, go with salsa. All had no fat and 10 calories a serving. In fact, several made our top ten nutrition list," Perry said.

One of them - Newman's Own All Natural Chunky Salsa with 65 milligrams of sodium in a two tablespoon serving - is the lowest of all the salsas.

Love guacamole? It's true avocados do contain fat, but it's monounsaturated fat - a "good for you" kind.

Wholly Guacamole is one to try. It's got 4.5 grams of fat, 50 calories, and 75 milligrams of sodium in two tablespoons.

Still craving those creamy dips? Make them with fat-free sour cream. Most testers like it just as much as the full-fat version

But it's Cedar's Roasted Red Pepper Hummus that beat the rest for nutrition.

"The Cedar's Hummus has three grams of dietary fiber -more than any of the other dips we tested," Perry said.

And with 50 calories, three grams of fat, and 80 milligrams of sodium in two tablespoons, you can be sure it won't fumble your diet.

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