Your Calorie and Nutritional Guide To Fats, Oils, Spreads, Condiments and Dressings

Here’s the latest of our nutritional guides to help you make the best choices possible for you. Some you’ll already know, but some are definitely eye-opening. It’s certainly well worth a read and may actually surprise you. Just remember that fat contains the most calories per gram and is comparable only with alcohol sugars, as such it is important that your portions are accurately measured.

Condiments

Per Teaspoon

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Pepper Ground Black	5 ml	6	0.1	0	1	0	0.6	0.2	0
Pepper Ground White	5 ml	7	0	0	1.6	0	0.6	0.2	0
Peppercorns	5 ml	8	0.1	0	1.3	0	0.8	0.3	0
Salt Himalayan Pink Rock	5 ml	0	0	0	0	0	0	0	4.84
Salt Sea	5 ml	0	0	0	0	0	0	0	5
Salt Table	5 ml	0	0	0	0	0	0	0	5
Vinegar Apple Cider	5 ml	1	0	0	0.1	0	0	0	0
Vinegar Balsamic	5 ml	5	0	0	1.1	1	0	0	0
Vinegar Malt	5 ml	1	0	0	0.2	0	0	0	0
Vinegar Red Wine	5 ml	1	0	0	0	0	0	0	0
Vinegar White Wine	5 ml	1	0	0	0	0	0	0	0

Per Tablespoon

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Apple Sauce	15 ml	17	0.1	0	4.2	3.9	0	0.1	0
Béarnaise Sauce	15 ml	81	8.1	0.5	1.8	1	0	0.3	0.26
BBQ Sauce	15 ml	21	0	0	5.1	4.4	0	0.1	0.18
Bread Sauce	15 ml	14	0.3	0.2	2.1	0.8	0.1	0.8	0.14
Brown Sauce	15 ml	18	0	0	4.2	3.5	0	0.1	0.18
Burger Sauce	15 ml	55	5.4	0.5	1.8	1.4	0	0.2	0.31
Cheese Sauce	15 ml	13	0.7	0.5	1.4	0.2	0.2	0.2	0.15
Cranberry Sauce	15 ml	31	0	0	7.5	6.8	0.1	0	0.03
Curry Sauce	15 ml	13	0.5	0.37	1.7	0.5	0.17	0.17	0.18
Fish Sauce	15 ml	11	0.1	0	1.7	1.4	0	1	4.01
Garlic Sauce	15 ml	55	5.2	0.4	1.6	1.3	0	0.3	0.2
Hoisin Sauce	15 ml	47	0.3	0	10.5	9	0.1	0.4	1.2
Hollandaise Sauce	15 ml	92	9.6	0.9	1	0.5	0	0.4	0.27
Horseradish Sauce	15 ml	48	4	0.4	2.5	2	0.4	0.5	0.28
Mayonnaise	15 ml	102	11.1	0.9	0.2	0.2	0.1	0.2	0.17
Mayonnaise Extra Light	15 ml	15	0.9	0.1	1.5	0.6	0.1	0.1	0.24
Mayonnaise Light	15 ml	40	3.9	0.4	0.9	0.3	0.1	0.1	0.26
Mint Jelly	15 ml	43	0.1	0	10.5	8.6	0.1	0.1	0
Mint Sauce	15 ml	14	0.1	0	3.1	2.4	0.3	0.2	0.12
Mustard Dijon	15 ml	24	1.8	0	0.9	0.3	0.3	1.2	0.3
Mustard English	15 ml	30	1.5	0	2.4	1.8	0.6	0.9	1.26
Mustard Wholegrain	15 ml	33	1.8	0	2.1	1.2	0.9	1.2	0.48
Oyster Sauce	15 ml	19	0.1	0	4.4	3.6	0	0.4	0.95
Parsley Sauce	15 ml	14	0.8	0.6	1.6	0.23	0.2	0.2	0.17
Pepper Sauce	15 ml	14	0.9	0.5	1.05	0.1	0.1	0.1	0.15
Peri-Peri Sauce	15 ml	32	2.9	0.2	1.2	0.7	0.2	0.1	0.86
Salad Cream	15 ml	49	4	0.3	3.2	2.5	0.1	0.2	0.26
Salad Cream Reduced Fat	15 ml	24	1.6	0.2	2.3	1.4	0.1	0.2	0.2
Soy Sauce Dark	15 ml	18	0	0	4.2	3.6	0.2	0.2	2.47
Soy Sauce Light	15 ml	9	0	0	1.9	1.5	0.1	0.3	2.29
Soy Sauce Reduced Salt	15 ml	15	0	0	3.5	2.9	0.1	0.2	1.22
Sweet Chilli Sauce	15 ml	28	0.1	0	6.6	6.4	0.2	0.1	0.5
Sweet Chilli Sauce Reduced Sugar	15 ml	20	0.1	0	5	4.2	0	0.1	0.44
Tartare Sauce	15 ml	42	3.6	0.2	2.3	1.9	0.1	0.2	0.46
Teriyaki Sauce	15 ml	29	0	0	6.7	5.1	0.3	0.3	0.54
Tomato Sauce	15 ml	16	0	0	3.5	3.4	0	0.2	0.27
Tomato Sauce 50% less Sugar & Salt	15 ml	10	0	0	1.8	1.6	0	0.2	0.14
Tomato Sauce no added Sugar & Salt	15 ml	6	0	0	0.7	0.6	0	0.2	0.01
White Sauce	15 ml	14	0.8	0.6	1.6	0.27	0.2	0.2	0.16
Worcestershire Sauce	15 ml	15	0	0	3	2.7	0	0	0.45

Dressings

Per Tablespoon

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Blue Cheese	15 ml	36	3.3	0.4	1.2	0.8	0.1	0.3	0.18
Caesar	15 ml	46	4.3	0.3	1.6	1	0.1	0.2	0.2
Garlic & Herb	15 ml	38	3.6	0.2	1.2	0.6	0	0.2	0.15
Honey & Mustard	15 ml	33	2.3	0.2	2.8	2.7	0.4	0.1	0.17
Marie Rose	15 ml	63	5.8	0.7	2.4	2.1	0.2	0.2	0.15
Pesto	15 ml	47	4.5	0.6	0.7	0.4	0.6	0.7	0.17
Pesto Reduced Fat	15 ml	31	2.9	0.4	0.6	0.1	0.7	0.4	0.21
Ranch	15 ml	52	5.1	0.4	1.4	0.8	0.1	0.2	0.23
Seafood	15 ml	53	4.5	0.3	3	2.8	0.1	0.2	0.26
Thousand Island	15 ml	39	3.2	0.2	2.4	1.8	0.2	0.3	0.18
Vinaigrette	15 ml	26	1.6	0.3	2.8	2.6	0.1	0.1	0.17

Hard Fat

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Dripping	10 g	90	10	5.7	0	0	0	0	0
Duck Fat	10 g	89	9.9	2.8	0	0	0	0	0.1
Goose Fat	10 g	90	10	2.6	0	0	0	0	0
Lard	10 g	90	9.9	4.4	0	0	0	0	0.05
Stork Block	10 g	66	7.5	2.6	0	0	0	0	0.14
Trex	10 g	90	10	3.5	0	0	0	0	0

Oils

Per Teaspoon

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Extra Virgin	5 ml	41	4.55	0.65	0	0	0	0	0
Olive	5 ml	41	4.55	0.65	0	0	0	0	0
Rapeseed	5 ml	42	4.6	0.35	0	0	0	0	0
Sesame	5 ml	42	4.6	0.65	0	0	0	0	0
Sunflower	5 ml	42	4.6	0.5	0	0	0	0	0
Vegetable	5 ml	42	4.6	0.35	0	0	0	0	0

Spray Oil

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Low Calorie All Varieties	1 spray	1	0.1	0	0	0	0	0	0

Spreads

Per 2 Teaspoons

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Butter Salted	10 ml	74	8.2	5.2	0.1	0.1	0	0.1	0.18
Butter Unsalted	10 ml	74	8.2	5.2	0.1	0.1	0	0.1	0
Clover	10 ml	59	6.4	2.4	0.1	0.1	0	0.1	0.15
Clover Light	10 ml	46	4.9	1.8	0.2	0.2	0	0.1	0.14
Flora	10 ml	63	7	2.1	0	0	0	0	0.13
Flora Buttery	10 ml	68	7.5	2.4	0	0	0	0	0.14
Flora Light	10 ml	27	3.1	0.6	0	0	0	0	0.13
Flora Lighter	10 ml	25	2.8	0.6	0	0	0	0	0.13
Flora Plant B+tter Spreadable	10 ml	71	7.9	3.2	00	0	0	0	0.11
Flora Plant B+tter Salted	10 ml	71	7.9	4.5	0	0	0	0	0.17
Flora Plant B+tter Unsalted	10 ml	71	7.9	4.5	0	0	0	0	0
Flora Proactive	10 ml	31	3.5	0.8	0	0	0	0	0.09
Flora Proactive Buttery	10 ml	63	7	1.4	0	0	0	0	0.09
I Can’t Believe it’s Not Butter	10 ml	35	3.9	1.1	0	0	0	0	0.14
I Can’t Believe it’s Not Butter Light	10 ml	25	2.8	0.5	0	0	0	0	0.13
Margarine	10 ml	69	7.6	2.6	0	0	0	0	0.15
Margarine Low Fat	10 ml	34	3.7	0.9	0.2	0.1	0	0	0.12
Margarine Medium Fat	10 ml	53	5.9	1.3	0	0	0	0	0.15
Margarine Reduced Fat	10 ml	35	3.9	1	0.1	0	0	0	0.17
Stork Spreadable	10 ml	62	7	2.3	0	0	0	0	0.14

If you have missed any of our previous calorie guide blogs here are the links

Your Calorie Guide to Vegetables….

Your Calorie Guide To Protein – Cheese

Your Calorie and Nutritional guide to Poultry and Eggs

Your Calorie and Nutritional guide to Milk, Cream and Yoghurts and Dairy Free Alternatives

Your Calorie and Nutritional guide to Alcoholic Drinks

Your Calorie and Nutritional guide to Non Alcoholic Drinks

Your Calorie and Nutritional guide to Party Food

Your Calorie and Nutritional guide to Christmas Goodies