Learn to Substitute: Food Swap Guide

One of the easiest ways to cut calories is to food-swap. Ditch a high-fat version for its lower fat counterpart and you’re on your way to mega-calorie savings. Also try these smart substitutions below.


One of the easiest ways to cut calories is to food-swap. Ditch a high-fat version for its lower fat counterpart and youre on your way to mega-calorie savings. Also try these smart substitutions below.

Substitute this ...With this...
Grande White Chocolate Mocha Frappuccino = 480 calories, 7g fatGrande White Chocolate Mocha Frappuccino Light = 180 calories, 2g fat
1 oz grated cheddar cheese = 115 calories, 9g fat2 tsp grated Parmesan cheese = 40 calories, 3g fat
4 oz whole wheat banana muffin = 430 calories, 23g fat2 whole grain waffles = 160 calories, 2g fat
1 cup tuna salad = 420 calories, 34g fat3 oz grilled chicken breast = 150 calories, 3.5g fat
½ cup granola = 590 calories, 29g fat1 cup fiber cereal = 120 calories, 2g fat
4 oz turkey burger = 240 calories, 17g fat4 oz lean turkey burger = 170 calories, 7g fat
Bagel with cream cheese = 600 calories, 22g fatEnglish muffin with no-sugar-added jelly = 160 calories, 1g fat
1 slice cheese pizza = 450 calories, 13g fat1 slice cheese-less pizza with veggies = 250 calories, 2g fat
Large soft pretzel = 400 calories, 4g fat1.25 oz (2 servings) soy crisps = 140 calories, 4g fat
1 order General Tsos Chicken = 1,300 calories, 11g fat1 order steamed chicken and broccoli with ½ cup garlic sauce = 400 calories, 4g fat
¼ cup half-and-half = 80 calories, 7g fat¼ cup skim milk = 20 calories, 0g fat
1 cup Ben & Jerrys Half-Baked ice cream = 560 calories, 28g fatFrozen fruit pop = 90 calories, 1g fat
2 1.3-oz chocolate truffles = 340 calories, 22g fat2 chocolate-covered strawberries = 60 calories, 3g fat

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Last Updated: May 08, 2008

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