The Healthy Cook’s Guide to Cooking Spray

November 17, 2015 Sidney Fry, MS, RD

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Most sprays are labeled as fat-free and calorie-free. FDA labeling laws allow for foods with less than 5 calories or 0.5g fat per serving to be labeled as zero-calorie or fat-free. But the serving size on most sprays is a 1/3-second spray, which, in reality, is really short. It’s nearly impossible to coat an entire pan in that amount of time. On average, there’s about 1g fat per 1-second spray. You can make your own by filling a mister spray bottle with your favorite cooking oil. A 5-second spray equals about 1 teaspoon of oil for 40 calories and 4.5g fat.

The Takeaway: Cooking sprays and oil misters are great when you need to make a little fat go a long way quickly.

More Fat Facts:


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