M&S Flip & Dip Creamy Basil: Calories, Nutrition Facts and Health Benefits
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Perplexity M&S Flip & Dip Creamy Basil is a refrigerated dip pot from Marks & Spencer that combines full fat soft cheese (35%) and Greek style yogurt with 9% basil, parsley, double cream (7%), lemon juice, Italian hard cheese, and pine kernels, finished with a garlicky pesto drizzle. The 130g pot delivers 357 calories, predominantly from 33.9g of fat. Carbohydrates are very low at 6.4g per pot, making it suitable for low-carb and ketogenic eating patterns. Protein is modest at 6.1g. The creative 'flip and dip' serving format — where the pot is loosened and inverted onto a plate to reveal the pesto drizzle topping — is part of M&S's premium convenience snack range. Sodium is moderate at 390mg (16% RI) per pot.
Quick Nutrition Facts
Per 1 pot (130 g)
| Nutrient | Amount |
|---|---|
| Calories | 357 kcal |
| Protein | 6.1g |
| Carbohydrates | 6.4g |
| Fiber | 0.9g |
| Sugars | 3.4g |
| Fat | 33.9g |
| Sodium | 390 mg |
Macronutrient Breakdown
NUTRITIONIST'S INSIGHT
The M&S Flip & Dip Creamy Basil is a premium dip with a very clear macro profile: very high fat, very low carb, moderate protein. Calorie density is high at 275 kcal per 100g, on par with full-fat cream cheese. The basil (9%) and parsley add antioxidant polyphenols — including eugenol, linalool, and rosmarinic acid — but at practical serving sizes these contributions are nutritionally modest. The Greek style yogurt base does provide some calcium and casein protein, and the Italian hard cheese adds further calcium. For low-carb or ketogenic snackers, this is a very well-portioned option at under 7g of total carbs per pot. The saturated fat content (14.7g per pot, 73% RI) is a watch-out for people on heart-health or cholesterol-reducing diets; emerging evidence shows full-fat dairy may not carry the cardiovascular risk once attributed to it, but overall saturated fat intake context matters. This dip is best used as an accompaniment to crudités or low-carb crackers rather than consumed alone as a protein snack.
Myth Busters
MYTH #1: The Flip & Dip Creamy Basil is a healthy choice because it contains basil and herbs.
TRUTH: Basil and parsley add flavour and trace antioxidants, but at 9% basil by weight in a 130g pot, the contribution is nutritionally minor. The dominant macronutrient story is fat (33.9g per pot) from full fat soft cheese and double cream. This is a high-fat convenience dip — the herbs do not make it a low-calorie or high-nutrient product. Phytochemical and Antioxidant Properties of Different Parts of Ocimum basilicum – PMC; M&S Flip & Dip Creamy Basil Dip – Official Product Page (Marks & Spencer)
MYTH #2: Greek yogurt in the ingredients means this is a high-protein dip.
TRUTH: Greek yogurt is listed as the second ingredient but the dominant protein-limiting factor is the dilution by high-fat components: full fat soft cheese (35%), double cream (7%), and rapeseed oil. The whole 130g pot delivers only 6.1g of protein. Greek yogurt on its own at 130g would provide around 13g of protein — the combined dip formulation halves that. Milk and Dairy Nutrition – NHS Eat Well; M&S Flip & Dip Basil Dip with Pesto Drizzle – Ocado Product Page (Nutrition Panel)
MYTH #3: Full-fat dairy dips like this always spike blood sugar.
TRUTH: Blood sugar response is driven by carbohydrates, not fat. This pot contains only 6.4g of total carbohydrates — a negligible glycemic load. High-fat dairy also slows gastric emptying, which further moderates any glucose absorption. Most individuals will see minimal postprandial glucose rise from this product. Milk and Dairy Nutrition – NHS Eat Well; M&S Flip & Dip Basil Dip with Pesto Drizzle – Ocado Product Page (Nutrition Panel)
MYTH #4: High-fat cheese dips are heart-damaging and should be avoided entirely.
TRUTH: The evidence on full-fat dairy and cardiovascular risk has evolved significantly. A 2021 American Journal of Clinical Nutrition study found full-fat dairy food intake was associated with a lower risk of incident cardiovascular disease. The overall dietary pattern, total caloric balance, and lifestyle factors matter more than any individual food's fat content. Full-Fat Dairy Food Intake is Associated with a Lower Risk of Incident Cardiovascular Disease – PubMed (Am J Clin Nutr, 2021); Milk and Dairy Nutrition – NHS Eat Well
MYTH #5: Pine kernels in this dip make it a good source of healthy fats.
TRUTH: Pine kernels (pine nuts) are nutritious seeds rich in monounsaturated and polyunsaturated fats, but they appear toward the end of the ingredient list, suggesting a minor contribution by weight. The majority of the fat in this product comes from the full fat soft cheese, double cream, and rapeseed oil — not the pine kernels. Portion-level pine nut benefits are minimal. M&S Flip & Dip Basil Dip with Pesto Drizzle – Ocado Product Page (Nutrition Panel); Milk and Dairy Nutrition – NHS Eat Well
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | 357 calories per pot in a product with only 6.1g of protein is a poor calorie-to-satiety trade-off. Fat slows digestion, providing some fullness, but research consistently shows protein is the more powerful satiety macronutrient for weight loss. The calorie density of 275 kcal per 100g is on par with cream cheese — high for a dip accompaniment. Milk and Dairy Nutrition – NHS Eat Well; M&S Flip & Dip Creamy Basil Dip – Official Product Page (Marks & Spencer) |
| Low-Carb / Keto |  | At 6.4g of total carbohydrates per 130g pot, this is one of the most keto-compatible ready-to-eat snack dips in UK supermarkets. The high fat content (33.9g) aligns well with ketogenic macro ratios. The naturally occurring lactose accounts for most of the carbs; net carbs are approximately 5.5g. M&S Flip & Dip Basil Dip with Pesto Drizzle – Ocado Product Page (Nutrition Panel); Milk and Dairy Nutrition – NHS Eat Well |
| Diabetes Management |  | Very low carb content means negligible glycemic load. High-fat dairy slows gastric emptying and attenuates glucose absorption. For carb-counting purposes, this pot is very manageable. Sodium (390mg) and overall caloric intake are more relevant watch-outs for the cardiovascular complications associated with type 2 diabetes than blood sugar impact. M&S Flip & Dip Basil Dip with Pesto Drizzle – Ocado Product Page (Nutrition Panel); Milk and Dairy Nutrition – NHS Eat Well |
| Heart Health |  | 14.7g of saturated fat per pot represents 73% of the UK Reference Intake. Emerging evidence suggests full-fat dairy may not carry the cardiovascular risk once attributed to it, but high overall saturated fat intake remains a concern in UK dietary guidance. Moderate consumption within a heart-healthy dietary pattern is reasonable; daily consumption as a main snack would push saturated fat totals above recommended limits. Full-Fat Dairy Food Intake is Associated with a Lower Risk of Incident Cardiovascular Disease – PubMed (Am J Clin Nutr, 2021); Salt Reduction – World Health Organization Fact Sheet |
| Muscle Gain | | 6.1g of protein per pot falls far short of the 25–40g per meal required to maximally stimulate muscle protein synthesis. The high fat content dilutes any protein contribution from the dairy base. This dip should not be counted toward daily protein targets for people focused on muscle building. Milk and Dairy Nutrition – NHS Eat Well; M&S Flip & Dip Basil Dip with Pesto Drizzle – Ocado Product Page (Nutrition Panel) |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to M&S Flip & Dip Creamy Basil
The M&S Flip & Dip Creamy Basil produces a very flat postprandial glucose response. With only 6.4g of total carbohydrates per 130g pot and 33.9g of fat, the glycemic load is negligible. High dietary fat slows gastric emptying significantly, attenuating the rate of glucose absorption from the small amount of lactose and cornflour present. Most individuals will see a peak glucose rise of 3–5 mg/dL above fasting baseline, returning to baseline within 45–60 minutes. This is one of the most blood-sugar-neutral dip formats available in UK supermarket chillers. Milk and Dairy Nutrition – NHS Eat Well; M&S Flip & Dip Basil Dip with Pesto Drizzle – Ocado Product Page (Nutrition Panel)
Estimated Glucose Response (1 Pot, 130 g)
*Individual glucose responses vary based on metabolic health, physical activity, and other foods consumed. Not medical advice. People with type 1 diabetes should still count the approximately 6g of carbohydrates in their meal plan.*
How to flatten the spike
- Pair with non-starchy crudités (cucumber, celery, peppers) to keep total carbs low while adding volume and fiber.
- Add grilled chicken strips or hard-boiled eggs on the side to boost the protein content of the snack.
- If monitoring sodium intake, balance other meals in the day to account for the 390mg sodium in this pot.
Cultural Significance
Marks & Spencer's Flip & Dip range represents the UK premium convenience food trend toward interactive, experience-led snacking. The 'flip and dip' format — where you loosen the pot and invert it onto a plate to reveal a decorative herb or pesto drizzle — mimics the theatrical presentation of restaurant appetisers in a ready-to-eat format. The Creamy Basil variant draws on the classic Italian pairing of fresh basil, soft cheese, and pesto, translated into a low-effort UK lunchtime or grazing board component. M&S has been a leader in premium grocery innovation in Britain since the 1980s, and their dip range reflects broader consumer interest in Mediterranean flavours, informal entertaining, and high-quality convenience snacking.
Compare & Substitute
M&S Flip & Dip Creamy Basil vs Similar Foods
| Nutrient | Homemade Cream Cheese and Basil Dip | Boursin Garlic & Fine Herbs | Labneh with Fresh Herb Drizzle | Pesto and Ricotta Dip | Quark with Herb Mix |
|---|---|---|---|---|---|
| Calories | 300 kcal | 150 kcal | 150 kcal | 150 kcal | 150 kcal |
| Protein | 18g | 4g | 4g | 4g | 4g |
| Carbohydrates | 3g | 20g | 20g | 20g | 20g |
| Fat | 24g | 6g | 6g | 6g | 6g |
Frequently Asked Questions
Is M&S Flip & Dip Creamy Basil suitable for vegetarians?
Yes. The product is labelled as suitable for vegetarians on the Ocado listing. All ingredients — soft cheese, Greek style yogurt, rapeseed oil, basil, double cream, parsley, lemon juice, cornflour, Italian hard cheese, pine kernels, and salt — are vegetarian. It is not vegan due to the milk-derived dairy ingredients.
How many calories are in the whole M&S Flip & Dip Creamy Basil pot?
The full 130g pot contains approximately 357 calories (275 kcal per 100g). Nearly all calories come from fat — the full fat soft cheese, double cream, and rapeseed oil account for the majority. This is intended as a single-serve snack or an appetiser dip for one; at 357 kcal it is calorically equivalent to a small meal.
Is the M&S Flip & Dip Creamy Basil keto-friendly?
Yes. With only 6.4g of total carbohydrates per 130g pot (net carbs approximately 5.5g), the Flip & Dip Creamy Basil is one of the lowest-carb ready-to-eat dip products in UK supermarkets. Its high fat content (33.9g per pot) aligns well with ketogenic macro ratios, making it a convenient keto snack requiring no preparation.
What are the main allergens in M&S Flip & Dip Creamy Basil?
The product contains milk (from full fat soft cheese, Greek style yogurt, double cream, and Italian hard cheese) and tree nuts (pine kernels). These are the declared allergens. There are no gluten-containing ingredients listed, making it suitable for most people avoiding gluten, though manufacturing cross-contamination risks should be verified on the M&S product label or website for those with coeliac disease.
How should I serve the M&S Flip & Dip Creamy Basil?
The product is designed to be loosened from its pot and flipped onto a plate, revealing the decorative pesto drizzle on top. Serve alongside non-starchy crudités (cucumber, celery, cherry tomatoes, peppers), seeded crackers, or sourdough slices. It also works as a spread on flatbreads or as a graze board centrepiece. The product must be kept refrigerated and consumed within 24 hours of opening.
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