Condiment vs. Healthy Fat Calculations

oil and vinegar

Condiment vs. Healthy Fat Calculations:

The serving of an item that is equal to 1 gram of carbohydrate can count as 1 condiment option.

The serving of an item that is <5 grams of fat and <6 grams of carbohydrates can count as one healthy fat option.



Laughing Cow:

1 wedge Laughing Cow Cream Cheese = 1 fat serving
1 wedge Original Laughing Cow cheese = 1 fat serving
2 wedges Laughing Cow Light varieties = 1 fat serving
1 wedge Laughing Cow Light (a flavor with 1 g carb/wedge) = 1 condiment
1 piece Mini Babybel, Light (Original) = 1 fat serving.
10 pieces (approximately 47 grams) Laughing Cow Light Gourmet Cheese Bites = 1 fat serving


Healthy Fat Servings:

Canola oil: 1 tsp
Flaxseed oil: 1 tsp
Grapeseed oil: 1 tsp
Olive oil: 1 tsp
Peanut oil: 1 tsp
Safflower oil: 1 tsp
Benecol® Light: 1 Tbsp
Light mayonnaise: 1 Tbsp
Almonds: ½ oz
Avocado: 1-½ oz
Half and half: 3 Tbsp
Hazelnuts: ½ oz
Light margarine: 1 Tbsp
Olives: 1-½ oz
Peanuts: ½ oz
Pistachios: ½ oz
Regular cream cheese: 1 Tbsp
Regular mayonnaise: ½ Tbsp
Smart Balance® Light: 1 Tbsp
Walnuts: ½ oz
Butter: ½ Tbsp Margarine: 1 tsp


Salad dressing should contain about 5 grams of fat and less
than 6 grams of carbohydrate per serving to count as a Healthy
Fat Serving. The following salad dressings meet the guidelines
for one Healthy Fat Serving. Be mindful of your total daily
carbohydrate intake when you use these salad dressings.

Hidden Valley®:

2 tblsps per fat serving

  • Light Buttermilk Ranch

1 tblsp per fat serving

  • Caesar
  • Garden Tomato & Bacon
  • Roasted Onion Parmesan
  • Savory Bleu Cheese
  • Southwest Chipotle

Newman’s Own® Lighten Up:

2 tblsp per fat serving

  • Sun Dried Tomato
  • Lime Vinaigrette
  • Balsamic Vinaigrette
  • Caesar
  • Red Wine Vinegar & Olive Oil


Newman’s Own®:

1 tblsp per fat serving

  • Balsamic Vinaigrette
  • Parmesan & Roasted Garlic
  • Family Recipe Italian
  • Olive Oil & Vinegar
  • Ranch


Newman’s Own® Light:

2 tblsp per fat serving

  • Italian
  • Sun Dried Tomato


Kraft® Light Done Right:

2 tblsp per fat serving

  • Raspberry Vinaigrette
  • Roka Blue Cheese
  • Italian



1 tblsp per fat serving

  • Buttermilk Ranch
  • Honey Dijon
  • Creamy Italian
  • CarbWell Classic Caesar

Annie’s® Naturals:

2 tblsp fat per serving

  • Light Goddess
  • Organic Buttermilk
  • Roasted Red Pepper Vinaigrette

1 tblsp per fat serving

  • Cowgirl Ranch
  • Organic Asian Sesame
  • Organic French



2 tblsp per fat serving

  • Romano Basil Vinaigrette
  • Light Asian with Sesame &Ginger Vinaigrette
  • Light Deluxe French
  • Light Thousand Island
  • Light Creamy Caesar
  • Mediterranean Italian


Kraft Free Singles:

1 slice = 2 condiments (The sodium content is quite high, be careful using them)


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