How many calories are in Miracle Whip?
One tablespoon of Miracle Whip is 15 g and 40 calories, and the jar runs 267 calories per 100 g. That is the number on the Kraft Heinz label and the number in USDA's record for the 30 fl oz jar. Two passes of a knife across a sandwich, the way most people actually use it, is 80.
You'd need to walk about 8 minutes to burn the 40 calories in one tablespoon (15 g).
How long does it take to burn off Miracle Whip?
One tablespoon (15 g) is 40 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 40 kcal |
|---|---|
| Walking, brisk | 8 min |
| Cycling, moderate | 5 min |
| Swimming, moderate | 6 min |
| Jogging | 5 min |
| Weight training, moderate | 9 min |
Times are for a 155 lb adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (15 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Miracle Whip quick facts
- US servings, from a teaspoon to a quarter cup
- Light, nonfat and the other jars
- Sodium is where the light jars lose
- How does Miracle Whip compare?
- Most popular miracle whip brands
- Miracle Whip FAQs
Miracle Whip quick facts
The record behind this page is the Branded entry for the standard jar, FDC 2561347, "MIRACLE WHIP DRESSING, 30 FL OZ", a Kraft Heinz product under GTIN 0021000026494. That is deliberate. The person searching is holding the jar from the refrigerator door, and the 40-calorie tablespoon printed on its label is what they need to log. The only laboratory-analyzed record USDA holds under the Miracle Whip name is the Free Nonfat version, and that is a different product at 84 calories per 100 g.
USDA also carries an older edition of the same 30 fl oz label at 333 calories per 100 g, which would put a tablespoon at 50. We use the current one, 267 and 40. If the jar in your hand says 50 on the panel, it is that older formulation and you should log the label.
| Nutrient | Per 100 g | Per 1 tbsp (15 g) | % Daily Value |
|---|---|---|---|
| Calories | 267 | 40 | — |
| Total fat | 23.33 g | 3.5 g | 4% |
| Carbohydrate | 13.33 g | 2.0 g | 1% |
| Protein | 0 g | 0 g | 0% |
| Sodium | 633 mg | 95 mg | 4% |
% Daily Value is based on a 2,000-calorie diet.
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Rows you would expect on a US label are missing here for a reason: USDA's Branded record for this jar lists only calories, fat, carbohydrate, protein and sodium, so saturated fat, total sugars, added sugars, dietary fiber and cholesterol have no published values and are left out rather than estimated. Where a sugars figure exists in a related record, this page says which record it came from.
Protein is a flat zero. A dressing is fat, water, sugar and vinegar, so nothing on this page will move your protein total, no matter how thickly you spread it.
US servings, from a teaspoon to a quarter cup
| Serving | Weight | Calories |
|---|---|---|
| 1 tsp | 5 g | 13 kcal |
| 1 tbsp, the label serving | 15 g | 40 kcal |
| 1 oz | 28 g | 75 kcal |
| 2 tbsp, a sandwich | 30 g | 80 kcal |
| 1/4 cup, for a salad or slaw | 60 g | 160 kcal |
| Per 100 g | 100 g | 267 kcal |
Only the tablespoon is a USDA serving. The teaspoon, the ounce, the two-tablespoon sandwich and the quarter cup are our own arithmetic from the USDA 100 g figure, not USDA servings, and they are here because that is how the jar actually leaves the refrigerator.
This is the trap on a dressing. The headline number is small enough to feel free, so nobody measures. A knife loaded twice for a sandwich is 80 calories, the same as two label servings. A quarter cup stirred into potato salad or coleslaw is 160, which is a snack, not a condiment. At 1 oz, the amount that fits comfortably in a small ramekin for dipping, you are already at 75.
Log by the spoon and you will be close. Log by eye and you will be low by half, every single time.
Light, nonfat and the other jars
| Version | Per 100 g | Tablespoon | Calories |
|---|---|---|---|
| Miracle Whip, standard jar | 267 kcal | 15 g | 40 kcal |
| Miracle Whip Light | 133 kcal | 15 g | 20 kcal |
| Miracle Whip Nonfat | 94 kcal | 16 g | 15 kcal |
| Miracle Whip Free, laboratory record | 84 kcal | 16 g | 13 kcal |
| Miracle Whip Creamy Mayo & Tangy Dressing | 267 kcal | 15 g | 40 kcal |
Light is the clean halving: 133 calories per 100 g against 267, 20 calories a tablespoon against 40, with the fat cut from 23.33 g to 10 g per 100 g. The carbohydrate does not move at all, staying at 13.33 g per 100 g in both jars.
Nonfat is a different swap, and it is the one worth understanding. Calories fall from 267 to 94 per 100 g, close to a third of the original, but carbohydrate climbs the other way, from 13.33 g to 18.75 g per 100 g. The fat that gave the dressing its body has been replaced with something that has to do the same job, and on this record that something is carbohydrate. It is lighter, but it is not lighter on every line.
The older laboratory record for Miracle Whip Free sits just below the current nonfat jar at 84 calories per 100 g, and it is the only Miracle Whip record in USDA that publishes total sugars: 10.3 g per 100 g, with 1.9 g of fiber and 2.7 g of fat.
Jar size changes nothing. The 30 fl oz, 19 fl oz and 12 fl oz jars all carry the same 267 calories per 100 g and the same 40-calorie tablespoon, and so does the Creamy Mayo & Tangy Dressing. Only the Light and Nonfat lines move the number.
Sodium is where the light jars lose
A tablespoon of the standard dressing is 95 mg of sodium, 4% of the FDA Daily Value of 2,300 mg. Two tablespoons on a sandwich is 190 mg, 8%, before the bread and the deli meat that will dwarf both.
Now compare the jars per 100 g. The standard dressing is 633 mg. Nonfat is 781 mg, the laboratory Free record 788 mg, and Light is highest at 833 mg. Per tablespoon that reverses the calorie story completely: 95 mg for the standard jar, 125 mg for Light, 125 mg for Nonfat, 126 mg for Free. The lightest jars on this page are the saltiest ones, spoon for spoon. Every one of the three reduced versions carries more sodium in a tablespoon than the full-fat original.
That is not a reason to avoid them, and 30 mg is a rounding error against a day. It matters when the dressing is doing volume work, a quarter cup through a bowl of slaw rather than a smear on rye, and when the rest of the plate is already salty. If you are watching sodium and using dressing by the cup, the standard jar is the better pick; if you are watching calories, Light is. MyPlate's guidance on cutting back puts condiments and dressings in exactly this category, small servings that add up quietly.
Fat is the other row to check. At 3.5 g a tablespoon, Miracle Whip is 4% of the 78 g fat Daily Value, so four tablespoons across a day of sandwiches is 14 g, about 18%. USDA's Branded record does not break out how much of that is saturated, so this page does not put a number on it.
How does Miracle Whip compare?
| Dressing | Per 100 g | US serving | Calories |
|---|---|---|---|
| Miracle Whip, standard jar | 267 kcal | 1 tbsp, 15 g | 40 kcal |
| Imitation mayonnaise, milk cream | 97 kcal | 1 tbsp, 15 g | 15 kcal |
| Fat-free mayonnaise-like dressing | 84 kcal | 1 tbsp, 16 g | 13 kcal |
| Kraft Mayo Fat Free Mayonnaise Dressing | 64 kcal | 1 tbsp, 16 g | 10 kcal |
Miracle Whip is the heaviest of these four on both measures, per 100 g and per tablespoon, and the lightest of them, Kraft Mayo Fat Free at 64 calories per 100 g, is a quarter of it. Against that fat-free dressing at 10 calories a tablespoon, Miracle Whip is four times heavier.
Our take: for weight loss, the swap that actually pays is Light, because it halves the calories without changing how the sandwich behaves, and 20 calories a spoon is small enough that you stop policing the knife. The fat-free rows win on paper and lose in the kitchen, since they are mostly carbohydrate and water, they are saltier per spoon, and people tend to use more of them to get the same coverage. For a spread you use a tablespoon at a time, the standard jar at 40 calories is not the problem on the plate. For a dressing you use a quarter cup at a time, it is.
Most popular miracle whip brands in the United States
Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.
| Product | Calories (per 100 g) |
|---|---|
| Miracle Whip Dressing, 30 fl oz | 267 cal |
| Miracle Whip Dressing, 19 fl oz | 267 cal |
| Miracle Whip Dressing, 12 fl oz | 267 cal |
| Miracle Whip Nonfat Dressing | 94 cal |
| Kraft Miracle Whip Dressing, Light | 133 cal |
| Miracle Whip Creamy Mayo & Tangy Dressing | 267 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Miracle Whip FAQs
How many calories are in a tablespoon of Miracle Whip?
One tablespoon is 15 g and 40 calories, and the jar runs 267 calories per 100 g. That tablespoon brings 3.5 g of fat, 2.0 g of carbohydrate and 95 mg of sodium. Most sandwiches take two passes of the knife, which doubles it to 80 calories.
How many calories are in Miracle Whip Light?
Miracle Whip Light is 133 calories per 100 g and 20 calories in a tablespoon, half the standard jar's 40. The carbohydrate stays the same at 13.33 g per 100 g; the fat drops from 23.33 g to 10 g. Sodium climbs, though, to 833 mg per 100 g.
How much sodium is in Miracle Whip?
A tablespoon carries 95 mg of sodium, 4% of the 2,300 mg Daily Value, and 100 g holds 633 mg. Two tablespoons on a sandwich is 190 mg, 8%. The nonfat jar is saltier per spoon, not lighter: 125 mg in its 16 g tablespoon.
How many carbs does Miracle Whip have?
Carbohydrate runs 13.33 g per 100 g, which is 2.0 g in a tablespoon and 1% of the Daily Value. Four tablespoons, a quarter cup at 60 g, bring 8.0 g. That is the row that separates Miracle Whip from the nonfat jar, where carbohydrate climbs to 18.75 g per 100 g.
Does Miracle Whip have sugar in it?
USDA's Branded record for this jar publishes 13.33 g of carbohydrate per 100 g but no sugars line, so we won't guess at one. The SR Legacy record for the nonfat version does list total sugars: 10.3 g per 100 g, about 1.6 g in a 16 g tablespoon.
How many calories are in fat-free Miracle Whip?
Miracle Whip Nonfat is 94 calories per 100 g and 15 calories in its 16 g tablespoon. The older SR Legacy laboratory record for Miracle Whip Free is close, 84 calories per 100 g and 13 a tablespoon. Both trade fat for carbohydrate, 18.75 g and 15.5 g per 100 g.
How many calories are in a cup of Miracle Whip?
A full cup weighs about 240 g and works out to 641 calories, our own arithmetic from the USDA 100 g figure rather than a USDA serving. A quarter cup, 60 g, is 160 calories. Recipes that call for a cup of dressing are the real calorie decision here.
Is Miracle Whip lower in calories than mayonnaise?
40 calories a tablespoon is the Miracle Whip number, and 267 per 100 g. Our USDA source set for this page holds Miracle Whip jars and fat-free dressings only, with no full-fat mayonnaise record, so we won't quote one. Against fat-free mayonnaise dressing at 10 calories a tablespoon, Miracle Whip is four times heavier.
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Count it without the math
Point the camera at the sandwich and BodyPal counts the spread along with it.
