Healthy Cooking Swap Helper

A tool to estimate the nutritional impact of ingredient substitutions in your recipes. Compare calories, macros, and sodium. Designed for home cooks to build healthier habits. Works entirely offline—your data never leaves your browser.

Educational only, not medical advice.

Swap Calculator

Original Ingredient

Name

Amount

Unit

Calories per unit

Sodium (mg) per unit

Healthier Substitute

Name

Amount

Unit

Calories per unit

Sodium (mg) per unit

Swap Impact Summary

Calories Saved

-140

Per recipe portion

Sodium Difference

-10 mg

Reduction per portion

Impact Rating

High Value

Good habit change

Interpretation: Using Plain Greek yogurt instead of Sour cream reduces calories by about 58% and sodium by 10% for this amount. This is a high-value swap that maintains creaminess while increasing protein.

Note: Actual taste and texture may vary. Consider gradual substitution (start with 50/50 mix).

Why Ingredient Swaps Matter

Small changes in your everyday cooking can lead to significant long-term health benefits without sacrificing enjoyment. This tool helps you quantify those changes so you can make informed decisions.

How to Use This Tool

Identify the ingredient you want to replace in your recipe.
Find its nutritional data (check packaging or USDA database).
Enter the data for both original and substitute.
Compare the calorie and sodium impact.
Use the "Swap Ingredients" button to quickly test alternatives.

Realistic Examples

Original	Substitute	Calorie Change	Best For
1 cup white pasta (200g)	1 cup chickpea pasta (200g)	≈ -50 kcal	Higher protein, more fiber
2 tbsp mayonnaise	2 tbsp mashed avocado	≈ -100 kcal	Sandwiches, salads
1 cup heavy cream (soup)	1 cup cashew cream	≈ -300 kcal	Creamy soups, dairy-free

Common Unit Conversions

Unit	To Tablespoons	To Grams (approx, water)	Notes
1 cup	16 tbsp	240 g	Volume varies by ingredient density
1 tablespoon (tbsp)	1 tbsp	15 g	3 teaspoons = 1 tbsp
1 ounce (oz)	2 tbsp	28.35 g	Weight measure, not fluid ounce

Weekly Impact Estimator

See how making this swap regularly could add up over time.

How many times per week would you make this swap?

1 14 3 times/week

Weekly estimate: -420 calories, -30 mg sodium

That's like skipping about half a large cookie or walking an extra 4 miles per week.

Frequently Asked Questions

How accurate are these estimates?

They are estimates based on the numbers you provide. Actual nutritional content varies by brand, preparation, and measuring method. Use as a comparative guide, not absolute values.

What if my ingredient isn't in the examples?

You can input any ingredient by looking up its nutrition facts. Common sources: USDA FoodData Central, nutrition labels, or reliable cooking websites.

Are all swaps healthier?

Not automatically. Some substitutes may have more sugar, sodium, or artificial ingredients. Always check the full label. This tool focuses on calories and sodium as common starting points.

When should I talk to a dietitian?

If you have specific health conditions (diabetes, kidney disease, hypertension), food allergies, or need personalized meal planning, a registered dietitian can provide tailored advice.

Formulas & Assumptions

• Calories Saved = (Original Calories × Original Amount) - (Substitute Calories × Substitute Amount)
• Sodium Difference = (Original Sodium × Original Amount) - (Substitute Sodium × Substitute Amount)
• Impact Rating: High Value (calorie reduction >30%), Moderate (10-30%), Low (<10%)—simplified heuristic.
• All calculations assume same unit for both ingredients; no automatic unit conversion is performed.
• Numbers rounded to nearest whole number for display.

For informational and educational purposes only. Estimates depend on your inputs and simplifying assumptions. This tool is not medical advice and does not diagnose or treat any condition. If you have symptoms, abnormal readings, or urgent concerns, contact a qualified healthcare professional.

Conceptual Sources

Common unit conversions and measurement best practices; Typical wellness metric ranges and public health guidance concepts; General nutrition and hydration guidance concepts; Standardized screening questionnaires concepts (where applicable).

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