Dressing, honey mustard, fat-free
Whole food · Fats and Oils
Photo: Wikipedia
This is a smooth, pourable condiment that delivers the classic sweet-and-tangy punch of honey mustard without the fat. Its bright golden color comes from a base of vinegar and mustard, sweetened generously with honey or sugar, creating a glossy, slightly syrupy texture. Nutritionally, it's a source of quick energy from its high carbohydrate content, primarily sugars.
Calorie split: 2% protein · 90% carbs · 8% fat
↓ Full nutrition💚 Why it's loved
People adore it for the perfect balance of sweet honey and sharp mustard tang, a flavor profile that's both comforting and exciting. Its incredible versatility makes it a go-to for everything from chicken tenders and pretzels to salad greens and sandwich spreads.
⚠️ Watch-outs & how to enjoy it better
The high sugar content can lead to rapid blood sugar spikes, which is a concern for those managing diabetes or insulin resistance. To counteract this, pair it with a source of protein (like grilled chicken) or healthy fat (like avocado) to slow sugar absorption, and use strict portion control. Some commercial versions can also be high in sodium.
Key benefits
- Fat-free, making it a lower-calorie choice for flavor.
- Provides a quick energy boost from carbohydrates.
- Adds significant flavor to meals without added dietary fat.
- Versatile for dipping, dressing, or glazing.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The combination of honey and mustard is ancient; historical records suggest it was used as a glaze for meats in medieval European banquets.
Full nutrition (USDA data · scales with serving)
| Water | 56.2 g |
| Energy | 169 kcal |
| Energy | 705 kj |
| Protein | 1.1 g |
| Total lipid (fat) | 1.5 g |
| Ash | 2.9 g |
| Carbohydrate, by difference | 38.4 g |
| Fiber, total dietary | 1.2 g |
| Total Sugars | 17.8 g |
| Calcium, Ca | 24.0 mg |
| Iron, Fe | 0.36 mg |
| Magnesium, Mg | 13.0 mg |
| Phosphorus, P | 37.0 mg |
| Potassium, K | 69.0 mg |
| Sodium, Na | 1004 mg |
| Zinc, Zn | 0.29 mg |
| Copper, Cu | 0.04 mg |
| Manganese, Mn | 0.12 mg |
| Selenium, Se | 6.2 ug |
| Vitamin C, total ascorbic acid | 2.1 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.02 mg |
| Niacin | 0.15 mg |
| Pantothenic acid | 0.07 mg |
| Vitamin B-6 | 0.05 mg |
| Folate, total | 9.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 9.0 ug |
| Choline, total | 5.5 mg |
| Vitamin B-12 | 0.02 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 5.0 ug |
| Retinol | 4.0 ug |
| Carotene, beta | 2.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 18.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 15.0 ug |
| Vitamin E (alpha-tocopherol) | 0.80 mg |
| Vitamin E, added | 0.65 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.30 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.35 g |
| SFA 4:0 | 0.02 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.04 g |
| SFA 16:0 | 0.16 g |
| SFA 18:0 | 0.07 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.71 g |
| MUFA 14:1 | 0.00 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.34 g |
| MUFA 20:1 | 0.10 g |
| MUFA 22:1 | 0.24 g |
| MUFA 24:1 c | 0.02 g |
| Fatty acids, total polyunsaturated | 0.29 g |
| PUFA 18:2 | 0.17 g |
| PUFA 18:3 | 0.10 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.01 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 1.0 mg |
Amino acid profile (per 100g)
Estimated from Salad dressing, sesame seed dressing, regular — USDA does not publish this profile for Dressing.
| Tryptophan | 0.05 g |
| Threonine | 0.05 g |
| Isoleucine | 0.05 g |
| Leucine | 0.08 g |
| Lysine | 0.14 g |
| Methionine | 0.03 g |
| Cystine | 0.00 g |
| Phenylalanine | 0.09 g |
| Tyrosine | 0.10 g |
| Valine | 0.07 g |
| Arginine | 0.40 g |
| Histidine | 0.03 g |
| Alanine | 0.00 g |
| Aspartic acid | 0.00 g |
| Glutamic acid | 0.46 g |
| Glycine | 0.00 g |
| Proline | 0.00 g |
| Serine | 0.00 g |
FAQ
Is fat-free honey mustard healthy?
While it is lower in calories and fat than creamy versions, it is often high in added sugars and sometimes sodium. It's best used in moderation as a flavor enhancer rather than a primary nutrient source.
Can I use it for cooking?
Yes, it works well as a glaze for baked chicken or pork during the last 10-15 minutes of cooking. However, due to the high sugar content, it can burn easily at high heat, so watch carefully.
What's a good substitute if I want less sugar?
You can make a simple version by mixing plain Greek yogurt with a small amount of Dijon mustard and a touch of honey or maple syrup. This adds protein and reduces the sugar concentration.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.69 kcal/g · 3% calories from protein · 1.2 g fiber · 17.8 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 14.55 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.