Fat-Free Versus Regular Calorie Comparison

A calorie is a calorie is a calorie, whether it comes from fat or carbohydrate.
Anything eaten in excess can lead to weight gain.
You can lose weight by eating fewer calories and by increasing your physical activity.
Reducing the amount of fat and saturated fat that you eat is one easy way to limit your overall calorie intake.
However, eating fat-free or reduced-fat foods isn’t always the answer to weight loss.
This is especially true when you eat more of the reduced-fat food than you would of the regular item.
The following list of foods and their reduced-fat varieties will show you that just because a product is fat-free,
it doesn’t mean that it is “calorie-free.”
And, calories do count!

Fat-Free or Reduced-Fat Calories Regular Calories Reduced-fat peanut butter,

  • 2 Tbsp
  • 187

Regular peanut butter,

  • 2 Tbsp
  • 191

Reduced-fat chocolate chip cookies, 3 cookies

  • (30 g)
  • 118

Regular chocolate chip cookies, 3 cookies

  • (30 g)
  • 142

Fat-free fig cookies,

  • 2 cookies (30 g)
  • 102

Regular fig cookies,

  • 2 cookies (30 g)
  • 111

Fat-free vanilla frozen yogurt (<1% fat),

  • ½ C
  • 100

Regular whole milk vanilla frozen yogurt (3–4% fat),

  • ½ C
  • 104

Light vanilla ice cream

  • (7% fat), ½ C
  • 111

Regular vanilla ice cream,

  • (11% fat), ½ C
  • 133

Fat-free caramel topping,

  • 2 Tbsp
  • 103

Caramel topping, homemade with butter,

2 Tbsp

  • 103

Low-fat granola cereal, approx. ½ C (55 g)

  • 213

Regular granola cereal, approx. ½ C (55 g)

  • 257
  • Low-fat blueberry muffin,
  • 1 small (2½ inch)
  • 131

Regular blueberry muffin,

  • 1 small (2½ inch)
  • 138

Baked tortilla chips, 1 oz

  • 113

Regular tortilla chips, 1 oz

  • 143

Low-fat cereal bar, 1 bar

  • (1.3 oz)
  • 130

Regular cereal bar, 1 bar

  • (1.3 oz)
  • 140

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