NutriHacks

the healthiest low calorie ingredient substitutions

Ingredient Calories (per 100g) Top Swaps
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Alfredo Sauce

192 cal (per 100g)

192

Bertolli's Light Alfredo Sauce

85 cal (-55%)

Cauliflower Alfredo

82 cal (-57%)

Roasted Butternut Squash Alfredo

100 cal (-47%)

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Bacon

541 cal (per 100g)

541

Turkey Bacon

382 cal (-29%)

Tofurkey Italian Sausage

250 cal (-53%)

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Bread

265 cal (per 100g)

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265

Sara Lee 45 Calorie Bread

180 cal (-32%)

Dave's Killer Bread Thin Sliced

214 cal (-19%)

Ezekiel Bread

240 cal (-9%)

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Burger Buns

110 cal (per 100g)

110

Lettuce Wrap

17 cal (-84%)

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Butter

717 cal (per 100g)

717

Land-o-Lakes Light Butter

357 cal (-50%)

Mashed Avocado (on bread)

160 cal (-77%)

Applesauce (for baking)

68 cal (-90%)

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Cereal

378 cal (per 100g)

378

Special K protein Cereal

363 cal (-3%)

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Cheese

398 cal (per 100g)

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398

Laughing Cow Cheese

275 cal (-30%)

Babybel Light Cheese

245 cal (-38%)

Trader Joe's Mini Brie Bites

280 cal (-29%)

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Chips

560 cal (per 100g)

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560

Kashi Hummus Crisps

393 cal (-29%)

Kale Chips

100 cal (-82%)

Kellogs Cracker Chips

360 cal (-35%)

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Chocolate Chips

560 cal (per 100g)

560

Cacao Nibs

228 cal (-59%)

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Chocolate

534 cal (per 100g)

534

Chocolate Reddi Whip

300 cal (-43%)

Chocolate PB2

360 cal (-32%)

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Coffee Creamer

245 cal (per 100g)

245

Unsweetened Vanilla Almond Milk

35 cal (-85%)

Cashew Milk

18 cal (-92%)

Soy Milk

45 cal (-81%)

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Cookie Dough

424 cal (per 100g)

424

Yasso Greek Yogurt Cookie Dough Bar

150 cal (-64%)

Cookie Dough Quest Bar

316 cal (-25%)

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Eggs

143 cal (per 100g)

143

Egg Whites

48 cal (-66%)

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Flour

364 cal (per 100g)

364

Pureed White Beans

70 cal (-80%)

Peanut Flour

327 cal (-10%)

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Ice Cream (Breyer's)

210 cal (per 100g)

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210

Pureed Frozen Banana

90 cal (-57%)

Haagen-Dazs Raspberry Sorbet

105 cal (-50%)

Frozen Greek Yogurt

59 cal (-71%)

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Mac & Cheese (Kraft)

370 cal (per 100g)

370

Trader Joes Light Mac and Cheese

130 cal (-64%)

Lean Cuisine Mac and Cheese

125 cal (-66%)

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Mayonaise

680 cal (per 100g)

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680

Tzatziki

132 cal (-80%)

Mashed Avocado

160 cal (-76%)

Greek Yogurt

59 cal (-91%)

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Milk

61 cal (per 100g)

61

Almond Milk

15 cal (-75%)

Silk Soy Milk

35 cal (-42%)

Unsweetened Silk Cashew Milk

10 cal (-84%)

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Oatmeal

367 cal (per 100g)

367

Quaker Multigrain Oatmeal

333 cal (-9%)

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Pasta

371 cal (per 100g)

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371

Shirataki Miracle Noodles

18 cal (-95%)

Zucchini Noodles

19 cal (-94%)

Spaghetti Squash

31 cal (-91%)

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Peanut Butter

590 cal (per 100g)

590

PB2 (powdered peanut butter)

360 cal (-38%)

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Potatoes

77 cal (per 100g)

77

Cauliflower

25 cal (-67%)

Radish

16 cal (-79%)

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Rice (cooked)

130 cal (per 100g)

130

Cauliflower Rice

25 cal (-80%)

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Salad Dressing

457 cal (per 100g)

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457

Greek Yogurt Ranch Dressing

91 cal (-80%)

Bolthouse Farms Yogurt Dressing

150 cal (-67%)

Renee's Light Caesar

290 cal (-36%)

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Sausage

320 cal (per 100g)

320

Trader Joe's Soyrizo

207 cal (-35%)

Tofurkey Italian Sausage

250 cal (-21%)

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Soda (cola)

41 cal (per 100g)

41

Crystal Light

0 cal (-100%)

Seltzer Water

0 cal (-100%)

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Sour Cream

181 cal (per 100g)

181

Plain Greek Yogurt

59 cal (-67%)

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Sugar

387 cal (per 100g)

387

Stevia

0 cal (-100%)

Erythritol

24 cal (-94%)

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Tortillas

237 cal (per 100g)

237

Lettuce Wrap

17 cal (-92%)

Ole Extreme Wellness Wraps

111 cal (-53%)

Tumaros Low Carb Wraps

150 cal (-36%)