The same food,
lighter.
Curated substitutions with the real macro difference (TACO/USDA sourced) and what actually changes in flavor and texture. Each swap links to the dish where it fits.
50 swaps
fewer calories
- mayonnaise → full-fat greek yogurt680 → 97 kcal/100g
- sour cream → plain yogurt136 → 51 kcal/100g
- salted butter → avocado726 → 96 kcal/100g
- mayonnaise → dijon mustard680 → 60 kcal/100g
- whole milk → unsweetened almond milk61 → 13 kcal/100g
- whole milk → unsweetened oat milk61 → 40 kcal/100g
- heavy cream → coconut milk221 → 166 kcal/100g
- ketchup → salsa roja (Mexican red salsa)117 → 29 kcal/100g
- sharp cheddar cheese → cottage cheese410 → 98 kcal/100g
- mozzarella cheese → cottage cheese330 → 98 kcal/100g
- ground beef 85/15 → ground beef215 → 137 kcal/100g
- pork ribs → pork loin277 → 176 kcal/100g
- bacon → jamón serrano393 → 195 kcal/100g
- canned tuna → fresh tuna198 → 144 kcal/100g
- granola → rolled oats489 → 389 kcal/100g
- provolone cheese → minas frescal cheese351 → 264 kcal/100g
- Mexican crema → plain yogurt198 → 51 kcal/100g
- picanha (top sirloin cap) → beef bola de lomo (Argentine lean cut)140 → 123 kcal/100g
- frankfurter (hot dog sausage) → turkey breast269 → 135 kcal/100g
more protein
- heavy cream → full-fat greek yogurt221 → 97 kcal/100g
- cream cheese → cottage cheese350 → 98 kcal/100g
- creamy requeijão (Brazilian cheese spread) → cottage cheese350 → 98 kcal/100g
- vanilla ice cream → full-fat greek yogurt207 → 97 kcal/100g
- mascarpone → cottage cheese367 → 98 kcal/100g
- chicken thigh → chicken breast255 → 149 kcal/100g
more fiber
- tipo 00 flour → coconut flour360 → 400 kcal/100g
- tipo 00 flour → rolled oats360 → 389 kcal/100g
- elbow macaroni → whole wheat pasta371 → 348 kcal/100g
- fettuccine pasta → whole wheat pasta371 → 348 kcal/100g
- sandwich bread → 100% whole wheat bread292 → 247 kcal/100g
- flour tortilla → corn tortilla304 → 218 kcal/100g
- brazilian French roll → 100% whole wheat bread300 → 247 kcal/100g
- hamburger bun → 100% whole wheat bread261 → 247 kcal/100g
- flaked precooked corn meal (flocão) → rolled oats351 → 389 kcal/100g
- ramen noodles → whole wheat pasta371 → 348 kcal/100g
better fat
- mayonnaise → avocado680 → 96 kcal/100g
- whole milk → skim milk61 → 34 kcal/100g
- salted butter → extra virgin olive oil726 → 884 kcal/100g
- mozzarella cheese → minas frescal cheese330 → 264 kcal/100g
- soybean oil → extra virgin olive oil884 → 884 kcal/100g
- lard → extra virgin olive oil902 → 884 kcal/100g
- virgin coconut oil → extra virgin olive oil862 → 884 kcal/100g