Is Hollandaise Low in Calories? The Truth About This Rich Sauce

December 23, 2025 •

3 min read

With its rich, creamy texture and decadent flavor, hollandaise sauce is a brunch staple, famously paired with eggs Benedict. However, due to its high butter and egg yolk content, traditional hollandaise is notably high in calories and fat, making it an indulgence rather than a low-calorie condiment.

Quick Summary

A classic hollandaise sauce is not low in calories because its primary ingredients are high-fat butter and egg yolks. A single tablespoon can contain over 60 calories, while a whole cup can exceed 1000 calories. The high fat content and calorie density make it an occasional indulgence for most diets. Lighter alternatives and moderation are key for managing intake.

Key Points

High-Calorie Content: Traditional hollandaise sauce is not low in calories due to its primary ingredients: a high concentration of butter and egg yolks.
Butter is the Main Culprit: The significant quantity of butter used in classic hollandaise is the main source of its high calorie and fat content.
Portion Sizes Matter: A generous serving of hollandaise can dramatically increase the overall calories of a meal like eggs Benedict.
Healthier Alternatives Exist: You can create lighter, low-calorie mock hollandaise sauces by replacing butter with Greek yogurt, olive oil, or egg substitutes.
Moderation is Key: For those wanting to enjoy the traditional sauce, mindful portion control is the most effective strategy for managing its caloric impact.
Emulsification is the Process: The emulsification of fat (butter) and water (lemon juice) using an egg yolk's lecithin is what creates the creamy texture but also seals in the high-calorie content.

The Caloric Breakdown of Classic Hollandaise

Traditional hollandaise sauce is an emulsion of melted butter, egg yolks, and lemon juice. This combination, particularly the significant amount of butter, is what makes it so high in calories and fat. The main culprit is butter, with each tablespoon contributing approximately 100 calories. A standard recipe often calls for a large quantity of butter, making the final sauce extremely calorie-dense. Egg yolks also add to the fat and calorie count, contributing to the sauce's richness.

Why traditional hollandaise is calorie-heavy

High Fat Content: A single cup of traditional hollandaise can contain over 1,000 calories, with a vast majority coming from fat. This is because it is essentially melted butter emulsified with egg yolks.
Portion Size: When drizzled generously over a dish like eggs Benedict, the calories can accumulate quickly. A single tablespoon can range from 60 to over 80 calories depending on the recipe, and most people use more than one.
Nutrient Profile: While egg yolks offer some beneficial nutrients like vitamins A and D, and choline, the sauce's overall profile is dominated by saturated fat and cholesterol.

Calorie comparison: Hollandaise vs. other popular sauces

To understand just how calorie-dense hollandaise is, it's helpful to compare it with other common sauces. This table provides an approximate calorie count per tablespoon for a standard recipe, though values can vary by brand and preparation.


Sauce	Estimated Calories per Tablespoon	Primary Calorie Source
Traditional Hollandaise	60-80	Butter, Egg Yolks
Mayonnaise	90-100	Oil
Cream Cheese Sauce	30-40	Cream, Flour
Ketchup	15-20	Sugar
Pesto	40-50	Oil, Nuts

As the comparison shows, traditional hollandaise falls into the higher calorie category, similar to mayonnaise, due to its reliance on high-fat ingredients. This makes it a less ideal choice for those on a calorie-restricted diet.

Lighter and healthier hollandaise alternatives

For those who love the flavor of hollandaise but want to reduce their calorie intake, several modifications and alternative recipes are available.

Yogurt-Based Hollandaise: This method replaces the butter with plain Greek yogurt to significantly reduce fat and calories while maintaining a creamy texture.
Olive Oil Hollandaise: Substituting olive oil for butter can reduce saturated fat content while still delivering a rich flavor. However, this is not necessarily a low-calorie alternative.
Blender Method with Less Butter: Some recipes use a blender and a reduced amount of butter, slowly streaming it in to create a stable, lighter emulsion.
Egg White Substitutes: Using egg substitute (such as Egg Beaters) in place of some or all of the yolks can decrease the fat and calorie count.
Vegan Hollandaise: Using ingredients like nutritional yeast, turmeric, and vegan butter offers a completely dairy-free and potentially lower-calorie option.

How to make a healthy mock hollandaise

For a quick and easy, low-calorie version, a healthy mock hollandaise can be made using Greek yogurt as the base.

In a double boiler, combine Greek yogurt, lemon juice, and egg yolks, if using.
Heat gently, stirring frequently until the sauce thickens.
Season with garlic, mustard, salt, and spices to taste.

This method offers a comparable texture and tangy flavor with a fraction of the calories and fat found in the classic version.

Portion control: A realistic approach

Even without a full recipe overhaul, a person can manage the caloric impact of hollandaise through mindful portion control. Instead of a heavy drenching, a light drizzle of sauce can still provide the desired flavor without excessive calories. Recognizing that it is an occasional treat rather than a daily condiment is the most sustainable strategy for many.

Conclusion: Hollandaise is a high-calorie treat

In short, no, traditional hollandaise is not a low-calorie sauce. Its preparation, which heavily relies on butter and egg yolks, makes it a rich and indulgent condiment. While it can be enjoyed as a decadent part of a meal, individuals focused on reducing their calorie and fat intake should either practice strict portion control or explore the many healthier, low-calorie alternatives available. By understanding the ingredients and caloric density, one can enjoy the flavor of hollandaise in a more health-conscious way.

For more insights into healthy cooking and ingredient swaps, check out these resources from Cinnamon and Kale, a great source for diet-friendly recipes: Healthy Hollandaise Sauce.

Frequently Asked Questions

Hollandaise is high in calories because its main ingredients are fat-heavy: it is an emulsion primarily made of butter and egg yolks, both of which are very calorie-dense.

The calorie count for a single tablespoon of traditional hollandaise can range from approximately 60 to over 80 calories, depending on the specific recipe and portion size.

Yes, there are several low-fat alternatives, such as using plain Greek yogurt or olive oil as a base instead of butter. Recipes using egg substitutes can also reduce the fat content significantly.

Yes, it is possible to make a lighter version by using less butter. Some recipes use a blender method with a reduced amount of butter, carefully streaming it in to maintain the emulsion.

Yes, traditional hollandaise is high in saturated fat due to the large amount of butter it contains. Butter contributes the majority of the saturated fat.

A quick and healthy mock hollandaise can be made by combining Greek yogurt, lemon juice, and seasonings in a double boiler. Heat gently and stir frequently until thickened.

Hollandaise is famously served with eggs Benedict, but it also pairs well with other dishes like asparagus, fish, steak, and various vegetables.