Don't Fumble Your Diet by Choosing This Snack!

It's the best time of the year for football fanatics: Super Bowl Sunday! But it's not just about the football (and hilarious commercials)--the festivities also typically include a smorgasbord of salty and fatty snacks galore. You've probably indulged in the common 7-layer Mexican dip and wings with ranch dressing, but have you ever thought about how these snacks compare, nutrition-wise? The 7-layer dip doesn't sound so bad—it's made with a lot of healthy ingredients like beans, olives and guacamole. And how many calories could really be crammed into just 6 tiny wings with ranch dressing?

Between a cup of 7-layer dip (made with beans, cheese, guacamole, black olives, sour cream, and onions and served with baked tortilla chips) and 6 wings with 1 ounce of ranch dressing, which is the lower-calorie game day snack?

The Winner: 7-Layer Dip!

Even though this dip comes out on top, it's certainly not a ''light'' snack—one cup with one serving of baked tortilla chips clocks in at 562 calories, 42 grams of fat and 824 mg of sodium! But the wings are even more shocking—just 6 wings with one ounce of ranch dressing tips the scales at 752 calories, 64 grams of fat and 836 mg sodium. If you were to indulge in both snacks over the course of the game (not including beers or any other nibbles), you would consume 1,314 calories, 106 grams of fat, and 1,660 mg of sodium before the final touchdown!

Intercept your snack attack by choosing some of the game day recipes from the collections below. They're still full of all the traditional flavors you crave, but for a fraction of the calories, fat and sodium.

12 Healthy Game Day Recipes
15 Healthy Snacks for Super Bowl Sunday
Nutritious and Delicious Super Bowl Recipes

And finally, don't forget to work out while you watch the game to help burn off some of those calories!

Do you have any snacking traditions for Super Bowl Sunday?

Comments

ROSSYFLOSSY 9/1/2020

Thanks for the information. Report

CORVETTECOWBOY 9/1/2020

Thanks Report

JAMER123 7/9/2020

Thank you . Report

PATRICIAAK 7/4/2020

:) Report

CECELW 7/1/2020

I probably would've eaten both of those... Report

QUEENFROG 2/20/2020

Too bad the method of prep and type of wing aren't mentioned in the calorie count. Are they breaded? What type of sauce? Baked or deep-fried? Boneless (aka chicken mcnugget) Or bone-in? Report

PATRICIAAK 2/2/2020

:) Report

ETHELMERZ 12/3/2019

Some of the folks who posted what they thought were better recipes, are not even on this site anymore.....went back to normal. Report

PATRICIAAK 11/3/2019

:) Report

REDROBIN47 11/3/2019

Good information to know. Thank you. Report

SPIEGY 10/24/2019

Bake those wings, people! You can still get them crispy and if you put some dry rub on them then throw a little hot sauce over the top once you take them out - delicious! Report

RAZZOOZLE 10/15/2019

thank you Report

WILDKAT781

thank you Report

SCAREDOFSCALE

A cup of dip is a huge amount. Report

FISHGUT3

thanks Report

GEORGE815

Thanks. Good to know before this weekend's Super Bowl Report

LESLIELENORE

Yikes! Report

MNABOY

Portion control? Report

BOOKNUT52

wow!
Report

ROSSYFLOSSY

Thanks for sharing! Report

RO2BENT

Itâ€™s amazing that sugar and fat are uncontrolled Report

CKOUDSI617

The wings one was really SHOCKING! Report

BWRETLIND

Thanks! Report

ANHELIC

Thanks for the information Report

KATHYJO56

Great information Report

NASFKAB

useful information thank you Report

PATRICIAANN46

Great information............Thank You. Report

ARGYLEMYSTERY

I make a layered bean dip with homemade vegetarian refried beans, cheese, guacamole, black olives, onions, jalapenos, & tomatoes that is no where near as high in calories, fat or sodium but tastes amazing. I also serve it with both baked chips and with sweet peppers as a dipping alternative. Are people really that surprised that wings are not usually healthy. Report

MUSICNUT

Thanks for the great information! :) Report

DJ4HEALTH

Thanks for the info Report

KITT52

thanks for the info..now I know I need to watch for those calories or they will get ya...lol Report

EVILCECIL

Good tip. Report

ETHELMERZ

I guess I'm lucky that either one of those snacks sound disgusting to me, wings are a joke, no matter what is done to them...and I don't "dip". Report

LAYLASMOMMY9911

WOW!!! I love both of those and not too long ago I would have ate both. That's like my whole day worth of calories. YIKES~ Report

QUEEN3510VA

Thanks for the info. I love the 7 layer dip but didn't pay too much attention to the calories or the servings. Big eye opener. Report

WOOGIE123

Thanks for the tips! Report

JENNAAW

Those nutritional numbers are a real eye-opener! This year all those commercials before game day were making me crave pizza, so I bought a frozen Smart Ones pizza and ate that. I had a lot of nice unsweetened iced tea with that and felt great. Wings and all the sugary bread sticks leave me feeling hungry and unsatisfied; I am sure that led to binges in the past. Report

EWILLIAMS1000

It's one of just a few days a year that I will eat ruffles and dip. I don't normally eat chips but something about the superbowl screams "you need to eat a bag of chips and a bucket of dip" Not a great habit year round but the one day of the year when it happens, I indulge and say no the rest of the year. Report

MISSLISA1973

Wow, what an eye-opener! Report

CLAYLADY001

I love chic.wings but my Hubby doesn't so I cook them for myself.I bake them after they have marinated for about 1-2hours.So good.Yesterday was our "pig-out"day and we indulged totally.I spent most of the day cooking up all kinds of goodies but the fun part of course was serving and eating them.There are only two of us but I still ate more than I should but superbowl sunday why not?and the snacks were our total meals for the day !Sorry our team lost!!
Today is monday and I will be careful again with my eating and I will exercise harder this week.I am still losing weight but almost to slowly so will step up my exercise routine. Report

CLAYLADY001

I love chic.wings but my Hubby doesn't so I cook them for myself.I bake them after they have marinated for about 1-2hours.So good.Yesterday was our "pig-out"day and we indulged totally.I spent most of the day cooking up all kinds of goodies but the fun part of course was serving and eating them.There are only two of us but I still ate more than I should but superbowl sunday why not?and the snacks were our total meals for the day !
Today is monday and I will be careful again with my eating and I will exercise harder this week.I am still losing weight but almost to slowly so will step up my exercise routine. Report

AY_BEAUTIFUL89

I had a few containers of almonds and raisins. Actually, it ended up being the same calorie count. I guess it helps me feel better to know that they were healthy calories. Report

BOREDIMSO

I didn't really snack during the Superbowl. I was trying to get cleaning done before the game started so I only had 3 of the small serving of homemade oven fries I made. They were made with a peeled sliced small russet potatoe with a drizzle of Olive Oil. I had planned that to be a snack but since I was so busy, those 3 fries and a granola bar turned out to be my lunch. Then for dinner during the game, I had one grilled wing with hot sauce, a grilled boneless skinless thigh and a cup of tomato Penne. I left the skin on the wing since I was only having the one wing. I didn't feel the need to overindulge in anything rather just relished a treat in a small serving. But I love this boneless skinless wing recipe so I might have to try it next time. Report

ERCLRSN

I can see boneless wings doused on sauce having that many cal, not bone in. Either way I make mine bake mine using a dry buffalo wing rub Report

CD6687462

I love wings (Winger's are the best!), but sweetie doesn't, so that solves that problem. That said, we'll be eating Costco pizza and the Townhouse crackers and little squares of cheese. We bought a little pack so we won't have leftovers Monday. We had Greek yogurt and fruit for breakie. Report

CINCYDORA

Wings from restaurants are about 100 calories a piece because they are fried and there's butter in the coating. Add 4 Tbsp of blue cheese and 752 calories sounds about right.

My alternative: baked chicken breast nuggets with panko breading on a salad with homemade low fat blue cheese dressing. Twice as filling, and quite tasty. Report

-LINDA_S

Wings are my go-to food when I'm doing low carb, which is most of the time. I just need to watch the breading, if there is any. I agree with Woubbie. Report

PAMLICO-DAZE

So happy to find this blog! You save me from wings for dinner. Now I am making a healthier option. Thanks Report

WOUBBIE

I can't imagine where they got these numbers. Not from the SP tracker for sure. ALDI hot and spicy wings are 255 calories for 6, and most of the other brands range from around 275 to 350 for that serving size. The only one that high is something from Chili's called Triple Dipper Wings. There's obviously a big difference, too, in what size wings they started with, cause the range of protein is from 15 to 36 grams for those same 6 wings.

And the Kraft Full Fat Ranch dressing is only 120 calories for 2T (which is 1 ounce).

This kind of information is useless unless you know EXACTLY what they're comparing, but I can tell you this - 6 buffalo wings with an ounce of dressing are NOT 752 calories. And if you eat low carb, who counts calories anyways. Eat up and lose! Yum! Report

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Don't Fumble Your Diet by Choosing This Snack!

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