Simple Condiment Swaps: Cut the Calories, Keep the Flavour!
Condiments can be a sneaky source of extra calories, sugar, and fat. But the good news is, you don’t have to sacrifice flavour to make healthier choices! Swapping your usual sauces and dressings for lighter versions can make a big difference to your overall intake without compromising taste. Here are some easy swaps to try:
Heinz Tomato Ketchup → Heinz Tomato Ketchup 50% Less Added Sugar & Salt
Calories: 123 kcal → 65 kcal per 100g
Keep your favourite classic taste but with almost half the sugar and calories. Perfect for burgers, fries, and sandwiches!
Masterfoods BBQ Sauce → Masterfoods BBQ Sauce Reduced Salt & Sugar
Calories: 230 kcal → 165 kcal per 100g
All the smoky, tangy flavour of BBQ sauce, with fewer calories and less salt.
Woolworths Caesar Salad Dressing → Praise 99% Fat Free Caesar Dressing
Calories: 280 kcal → 124 kcal per 100g
Enjoy a creamy, garlicky Caesar without the added fat. Perfect for salads or as a dip.
Woolworths Coleslaw Dressing → Praise Coleslaw 99% Fat Free Dressing
Calories: 370 kcal → 124 kcal per 100g
Keep your coleslaw creamy and delicious while cutting out most of the calories.
Heinz Original Mayonnaise → Praise 99% Fat Free Traditional Mayonnaise
Calories: 626 kcal → 115 kcal per 100g
Enjoy that classic mayo taste with a fraction of the calories. Great for sandwiches and wraps.
Kewpie Mayonnaise → Kewpie Mayonnaise 50% Reduced Fat
Calories: 722 kcal → 411 kcal per 100g
A lighter version of the popular Japanese-style mayo, keeping the creamy texture you love.
Barilla Alla Genovese Pesto → Leggo’s Basil Pesto
Calories: 482 kcal → 236 kcal per 100g
All the rich, herby flavour of pesto but with half the calories. Perfect for pasta, sandwiches, and dips.
Masterfoods Sweet Chilli Sauce → Ayam Thai Sweet Chilli Sauce Light
Calories: 250 kcal → 19 kcal per 100g
Sweet, spicy, and full of flavour. This light version has drastically fewer calories, ideal for stir-fries or as a dip.
Tips for Swapping Condiments:
Check the label: Reduced-fat, reduced-sugar, and low-salt options can vary in taste, so it may take a little experimenting to find your favourite.
Start small: You don’t have to swap everything at once. Try one or two condiments and see how you go.
Boost flavour naturally: Herbs, spices, and citrus can enhance taste without adding calories.
Use portion control: Even lighter options can add up if used in large amounts, so be mindful of serving sizes.