Dill Nutrition Facts and Easy Ways to Use It

Dill is a feathery, fragrant herb whose fresh leaves bring a grassy, lightly anise-like flavor to this quick yogurt dip. This no-cook recipe pairs chopped dill with lemon, garlic, and cucumber; serve it chilled with vegetables, bread, or grilled foods.

Ingredients

1 cup (240 g) plain Greek yogurt
½ cup (120 g) sour cream
½ cup (about 15 g) fresh dill fronds, finely chopped
½ cup (about 60 g) cucumber, finely grated and squeezed dry
1 tablespoon (15 ml) lemon juice
1 small garlic clove (about 3 g), finely grated or minced
¼ teaspoon (1.5 g) fine salt, plus more to taste
⅛ teaspoon (0.3 g) ground black pepper
1 teaspoon (5 ml) extra-virgin olive oil, optional

Instructions

Rinse the dill under cool running water and pat it thoroughly dry. Remove thick stems, then finely chop the fronds. Grate the cucumber on the large holes of a box grater. Gather it in a clean towel or paper towels and squeeze out as much liquid as possible; this helps keep the dip thick.
In a medium bowl, stir together the yogurt, sour cream, lemon juice, garlic, salt, and pepper until smooth. Fold in the chopped dill and drained cucumber. Taste and adjust the salt or lemon a little at a time.
Cover and refrigerate for 10 minutes so the flavors can mingle. Stir once more before serving. If you like, finish with the olive oil and a small pinch of chopped dill.

Tips

Choose fresh dill for the brightest flavor. Look for vivid green, delicate fronds without yellowing or slimy stems. Rinse it shortly before use and dry it well; wet herbs can thin the dip.
Use dried dill only if needed. Substitute 1½ teaspoons (about 1 g) dried dill for the ½ cup fresh. Dried dill is more concentrated but less fresh-tasting, so let the dip chill for at least 20 minutes and taste before adding more.
Drain cucumber carefully. Squeezing it dry is the easiest way to avoid watery dip. If the dip still loosens after chilling, stir in a spoonful of thick Greek yogurt rather than adding more salt.
Adjust the garlic gently. Raw garlic grows more prominent as it rests. Start with one small clove, chill the dip, then add more only after tasting.

Serving Suggestions

Serve the dip cold with cucumber rounds, carrots, bell pepper strips, radishes, or pita wedges. It also works as a spread for sandwiches and wraps, or as a cool accompaniment to roasted potatoes, grilled vegetables, salmon, or chicken. Spoon it beside the main dish rather than over hot food well ahead of serving, since heat can make the yogurt loosen.

For a simple appetizer, place the bowl on a platter with crisp vegetables and warm flatbread. A little lemon zest or extra chopped dill on top makes the herb flavor easy to spot without adding much preparation.

Variations

Make it lighter in texture: Replace the sour cream with an equal amount of plain yogurt. The result will be tangier and may be less rich; use thick yogurt if you want a spoonable consistency.
Make it dairy-free: Use unsweetened, plain plant-based yogurt and a dairy-free sour cream alternative. Check that the products are unflavored, and expect a different level of tang and thickness.
Add other herbs: Stir in 1 tablespoon (about 4 g) finely chopped parsley or chives. Keep dill as the main herb so its distinctive flavor remains clear.
Turn it into a salad dressing: Whisk in 1 to 2 tablespoons (15 to 30 ml) cold water or milk until pourable. Add liquid gradually; cucumber releases moisture as the mixture stands.

Storage and Reheating

Transfer the dip to a clean, covered container and refrigerate promptly. As a perishable dairy mixture, it should be refrigerated within 2 hours of preparation (within 1 hour if the room or outdoor temperature is above 90°F / 32°C). Keep it refrigerated at 40°F (4°C) or colder and use it within 3 to 4 days. Stir before serving; discard it if it has been left out beyond those limits or shows an unusual smell, appearance, or texture. Freezing is not recommended because yogurt and sour cream can separate and become grainy when thawed. This is a cold dip, so reheating is unnecessary.

Frequently Asked Questions

What are the nutrition facts for dill?
Fresh dill is an herb used in small quantities, so its contribution to a serving is usually modest. Exact values vary by amount and product; this dip’s nutrition depends mainly on the yogurt and sour cream brands and their fat content. For precise figures, use the nutrition labels of your ingredients and calculate the total recipe divided by six servings.

Is fresh dill different from dried dill?
Yes. Fresh dill has a brighter, more delicate flavor, while dried dill is concentrated and more muted. For this recipe, use about 1½ teaspoons dried dill in place of ½ cup fresh, then adjust after chilling.

Can I make this dip ahead?
Yes. Make it a few hours ahead and keep it covered in the refrigerator. The flavor develops as it rests, though the cucumber may release a little liquid; stir before serving and add a spoonful of yogurt if needed.

Can I use regular yogurt instead of Greek yogurt?
Yes, but regular yogurt is thinner and can make the dip runny. Strain it through a fine sieve lined with cheesecloth in the refrigerator until thick, or use less and add it gradually. Do not leave dairy yogurt to strain at room temperature.

How do I keep the dip from tasting too sharp?
Use a small garlic clove and measure the lemon juice rather than pouring freely. If it tastes too tangy, stir in a little more yogurt or sour cream. A brief chill can also soften the immediate bite of raw garlic.

What can I use instead of cucumber?
Leave it out for a thicker dill dip, or add 1 tablespoon (about 10 g) finely chopped scallion for a mild savory note. Avoid adding watery vegetables unless you drain them well; excess moisture can thin the finished dip.

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