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What is the Rabeko Zero Cooking Spray?
It is a rapeseed oil aerosol designed to grease a pan, a tin or the food itself, with a short burst rather than a drizzle poured by hand. One serving corresponds to 0.6 ml, or roughly half a second of spraying, and provides 4.9 kcal.
The composition runs to two lines: 97.5% refined rapeseed oil and 2.5% rapeseed lecithin (E322) as a stabiliser. The propellant is compressed air, not a synthetic gas: that is a genuine point, because on this type of product the propellant is part of what you put on the plate.
Let us say straight away what the name does not. “Zero” is a trade name, not a nutritional value. What the can holds is oil, at 810 kcal per 100 ml, and it is nothing like a calorie-free product in the regulatory sense. What this spray sells is control over quantity: half a second of spraying in place of a splash of oil. The rest of the range is in our Rabeko section, and the whole category in cooking spray.
What does one spray contain?
| Nutrient | Per 0.6 ml serving | Per 100 ml |
|---|---|---|
| Energy | 20 kJ / 4.9 kcal | 3,330 kJ / 810 kcal |
| Fat | 0.54 g | 90 g |
| of which saturates | 0.04 g | 7.2 g |
| Carbohydrate | 0 g | 0 g |
| of which sugars | 0 g | 0 g |
| Protein | 0 g | 0 g |
| Salt | 0 g | 0 g |
The net volume of the can does not appear in the data supplied by the manufacturer: we therefore cannot tell you how many sprays it holds. Divide the volume printed on the label by 0.6 ml to work it out.
The calculation that justifies this product is simple, and it is worth doing once. A splash of oil poured by hand into a pan is easily a tablespoon, that is around 10 ml and 90 kcal. One press of the spray is 0.6 ml and 4.9 kcal. On a single dish the gap is around 85 kcal; over two meals a day for a week, it passes the thousand mark. That, and nowhere else, is where the value of the product lies.
A second reading point: 7.2 g of saturates per 100 ml, or 8% of the fat. That is low, and it is the signature of rapeseed oil — markedly less saturated than butter or coconut oil. Per serving that comes to 0.04 g, an amount with no effect on a day's balance.
Two regulatory clarifications to finish, because they are often mishandled in this product category. A “calorie-free” claim requires less than 4 kcal per 100 ml: this spray provides 810, so the claim does not apply to it. And rapeseed oil carries no authorised health claim purely on the strength of its fatty acid composition at this level of intake. What we are describing, then, is a kitchen tool, not a health food.
How should you use the cooking spray?
Dose: one press of about half a second, that is 0.6 ml. Distance: 20 cm from the surface. When: on a cold pan, or straight onto the food before cooking. Frequency: as often as you cook. Duration: none, this is a cooking ingredient and not a supplement.
Two actions determine the result. Shake the can before each use: the oil and the lecithin separate when left to stand, and an unshaken can sprays unevenly. And spray from 20 cm: any closer and you get a puddle in the middle of the pan instead of an even film, which cancels out the whole point of the method.
The most important instruction concerns safety, and it is not decorative. Never spray into a hot oven, towards a naked flame or onto an already scorching hob. This is an extremely flammable aerosol: the jet can catch fire. The right habit is to grease the pan cold, then put it on to heat.
In practice, one press is enough for a 24 cm pan, two for a cake tin. The taste of refined rapeseed oil is neutral, which makes it usable on meat as readily as on pancakes or roast vegetables. It stops food sticking, which remains its primary function: this is not a dressing oil, and it will bring no flavour to a salad.
Who is this spray for, and who is it not for?
It suits those who weigh their food and have realised that cooking oil is the most underestimated line in a day. It also suits those who cook ahead for the week: over ten pans, the difference is real. And it does a service to anyone who never has a light hand with the oil bottle, which is a great many people.
The safety wording is that of an aerosol and must be followed to the letter. Pressurised container: may burst if heated. Keep away from heat, hot surfaces, sparks and naked flames. Do not smoke nearby. Do not pierce or burn the can, even when empty. Protect from sunlight and do not expose to temperatures above 50 °C. Keep out of reach of children.
It is not for you if you are allergic to rapeseed, the lecithin also being derived from that plant. Nor is it for deep frying or for any cooking that calls for a real volume of fat: 0.6 ml does not replace 20 ml, and a spray is not made for that.
What you should not expect of it: this is not a slimming product, and the name “Zero” must not mislead you. The can contains pure oil at 810 kcal per 100 ml. If you press for five seconds instead of half a second, you have poured the equivalent of a teaspoon of oil and the benefit has gone. Everything hangs on the length of the press.
Rabeko spray or More 2 Kcals spray?
We sell both, and the question comes up regularly at the counter. They do the same job, with two different approaches.
The spray from the More brand is built around an even lower stated energy value per press, with a vegan formulation. It is the better choice if your aim is to go as low as possible on the “cooking fats” line, or if you use many presses over large surfaces.
The Rabeko wins on the simplicity of the ingredients list: two components, both derived from rapeseed, plus compressed air. No third-party emulsifier, no synthetic propellant. If your criterion is “as few ingredients as possible” rather than “as few calories as possible”, this is the one to take. In both cases the technique counts for more than the brand: a short press, from 20 cm, onto a cold surface. The rest of the products that serve the same logic in the kitchen are in our zero sauce and zero-sugar jam sections, and the whole approach in weight loss.
Frequently asked questions
Is the spray really zero calorie?
No, and you should not go by the name. The can contains rapeseed oil at 810 kcal per 100 ml. What is low is the serving: 0.6 ml per press, that is 4.9 kcal. The regulated “calorie-free” claim requires less than 4 kcal per 100 ml, so it does not apply here.
How many presses are there in a can?
We cannot say: the net volume does not appear in the data the manufacturer has supplied to us. The sum is simple once you have the can in hand: divide the volume printed on the label by 0.6 ml, which is the reference serving in the nutrition table.
Can you spray straight into a hot pan?
No, and this is the most important safety instruction. This is an extremely flammable aerosol: never spray towards a naked flame, a scorching hob or the inside of a hot oven. Grease the pan cold, then put it on to heat.
What flavour does it give food?
None, or almost none. Refined rapeseed oil has a neutral taste, which makes it usable on savoury and sweet alike — a pan of vegetables just as much as pancakes. That is an advantage for greasing, and a limitation if you were after an oil with character: this is not a seasoning product.
Does the can need shaking before use?
Yes, every time. The oil and the lecithin separate when left to stand, and an unshaken can sprays unevenly: you get droplets instead of a film. It is the leading cause of disappointment with this type of product, and it is settled in two seconds.
Is it suitable for vegetarians and vegans?
Yes. The only two ingredients are refined rapeseed oil and rapeseed lecithin, both of plant origin, and the propellant is compressed air. Do take care, however, if you are allergic to rapeseed: both components come from it.
Can it be used in the oven or in an air fryer?
On the food before it goes in, yes, and it is a very handy use for roast vegetables or potatoes. Never inside an already hot oven, though, for the safety reason already given. Spray into the cold dish, then start the cooking.
Where to buy the Rabeko Zero Cooking Spray?
The can is available to order from this page, and we ship throughout France and Europe. It is an everyday product rather than a one-off purchase: those who adopt it order it again without fail.
At the Vendargues shop, about ten minutes from Montpellier, it is one of the few products we let people try on the spot, because the length of the press changes everything and it is learnt in ten seconds. Half a second, from twenty centimetres: any longer and you are pouring oil just as before.
What is the More Nutrition 2 Kcals Oil Spray?
It is a cooking spray in a 200 ml bottle, and the idea behind it fits into one sentence: replacing the trickle of oil poured by eye into a pan with a measured spray. A quarter-second press delivers 0.25 ml of oil, that is 2 kcal.
The composition is short and easy to read: 97.5% refined rapeseed oil and one emulsifier, rapeseed lecithins. Nothing else. The manufacturer states there is no palm oil, no preservative, no flavouring and no colouring, and declares the product vegan.
Two technical details are worth explaining, because they are rarely understood. The propellant is compressed air, in what is known as a Bag-On-Valve system: the oil is sealed inside a flexible pouch and never comes into contact with the gas. And the stated smoke point is 210 °C, which allows cooking over a high heat. We stock the brand in our More aisle.
A useful clarification: only the standard vegan version is offered here. The manufacturer makes other variants, notably a butter version, but they contain flavourings of animal origin and we do not list them.
What does one spray contain, and what does the bottle contain?
| Item | Per spray (0.25 ml) | Per 200 ml bottle* |
|---|---|---|
| Energy | 2 kcal | around 1,600 kcal |
| Fat | around 0.2 g | around 160 g |
| of which saturates | traces | — |
| of which unsaturates | the majority | — |
| Carbohydrate | 0 g | 0 g |
| Protein | 0 g | 0 g |
| Salt | 0 g | 0 g |
* Column calculated from the 800 sprays per bottle stated by the manufacturer. The manufacturer publishes no table per 100 ml and puts no figure on the split between saturated and unsaturated fatty acids: it says only that the unsaturates are in the majority, which is consistent with rapeseed oil but remains a qualitative statement. We will not turn it into a percentage, and we will make no health claim about this fat profile.
Now for an honest reading of the figure that gives the product its name. 2 kcal per spray is true, but this is not a light oil: it is a measured oil. The bottle holds around 160 g of fat, roughly what a bottle of oil of the same volume holds. The difference is not in the product, it is in the quantity you put down.
And that is precisely where the gain is real. A tablespoon of oil poured into a pan is around 15 ml and more than 130 kcal. One or two sprays is 2 to 4 kcal. Over daily cooking, the gap runs into tens of thousands of kilocalories a year. The corollary is just as true: press for ten seconds without stopping and you have poured the equivalent of a spoonful, and the benefit has gone. The product does nothing on its own — the saving comes from how you use it.
How do you use the cooking spray?
Dose: 1 to 2 sprays for a pan, 2 to 3 for a cake tin. Distance: 20 to 30 cm from the surface. Timing: on a cold or lukewarm utensil, never on a hot surface. Frequency: as often as needed, this is a cooking ingredient. Life: around 800 sprays per bottle.
Shake vigorously before each use, hold the bottle 20-30 cm away and press briefly — a quarter of a second is enough. For a large surface, use two or three separate presses rather than one continuous spray: you will get a more even film for less oil.
The uses, as the manufacturer gives them: 1 to 2 sprays for a frying pan or a wok; a spray on a griddle or grill before preheating; 2 to 3 sprays in a cake, muffin or brownie tin to turn the bake out cleanly; a light application between each batch on a waffle iron or a crêpe pan; and one spray over vegetables or a salad for measured dressing.
Always apply to a cold or lukewarm utensil. This is not a theoretical precaution: spraying an aerosol onto a hot surface or near a flame carries a risk of ignition. Finally, if the valve becomes blocked, rinse it briefly under warm water and dry it before using the bottle again.
Who is this spray for, and who is it not for?
It suits anyone tracking their calories closely who wants to stop pouring oil by eye, anyone who does a lot of pan cooking, and anyone who bakes and wants a clean turn-out without buttering. It also suits vegetarian and vegan diets, the formula containing no ingredient of animal origin.
One point that will help some people: the emulsifier is a rapeseed lecithin, not a soya one. That is rare enough to be worth flagging, and it may suit people who avoid soya. The manufacturer does state, however, that traces of other allergens remain possible depending on manufacturing conditions.
The precautions are those of an aerosol, and they are serious: pressurised container, which may burst if heated. Do not pierce it, do not burn it, even when empty. Keep it away from hot surfaces, sparks and naked flames, do not spray towards an ignition source, do not smoke nearby, and protect it from direct sunlight. Store it in a dry place, below 25 °C, somewhere ventilated, without refrigerating it, and out of the reach of children.
What you should not expect from it: it is not a weight loss product, and it is not a “calorie free” oil. It is rapeseed oil sprayed in a small quantity. Nor does it suit you if you cook for five people in a large sauté pan — at that volume the bottle will empty quickly and a weighed bottle of oil remains more economical. Finally, do not swallow it directly: this is a product intended for cooking.
Cooking spray or zero sauce?
Both serve the same intention — cooking and seasoning without pushing up the calorie total — but they come in at different points in the meal, and it is better to know that before choosing.
The spray acts at the cooking stage. Its job is mechanical: stopping food from sticking, letting you sear a piece of meat or turn a cake out of its tin. It is a replacement for the cooking fat, and nothing else — it brings neither taste nor sauce.
A zero sauce acts on the plate. It replaces a vinaigrette, a mayonnaise or a ketchup, and its point is taste. Ranges such as Callowfit play on exactly that ground: making a plate of chicken and rice enjoyable without the 90 kcal of a spoonful of shop-bought sauce.
In other words, these are not two competing options but two complementary steps. If you had to take only one: the spray if your problem is the pan and oil poured without measuring, the sauce if your problem is that your cutting meals are bland and that is what makes you crack. Most people who track their calories end up with both. The rest of the lighter products can be compared in our weight loss aisle.
Frequently asked questions
At 2 kcal per spray, is it really a light oil?
No, and it is important to understand that. It is 97.5% rapeseed oil, as calorific as any other oil. What you are buying is a dose: 0.25 ml instead of the 15 ml of a tablespoon. The 200 ml bottle holds around 1,600 kcal in total. The saving comes from how you use it, not from the formula.
How many sprays are there in a bottle?
Around 800, that is 200 ml delivered in 0.25 ml presses. At two sprays per cooking session and two sessions a day, that works out at around six months of use. The Bag-On-Valve system keeps the product good until its use-by date even once opened.
Can you use it at high temperature?
Yes, the manufacturer states a smoke point of 210 °C, which covers a pan over a high heat, the grill and the oven. Just one rule: spray the utensil while it is cold or lukewarm, before heating it. Never spray towards a hot pan or a flame.
Does it contain soya?
No. The emulsifier is a rapeseed lecithin, not a soya one — a rare and useful point if you avoid soya. The manufacturer does flag, however, that traces of other allergens remain possible depending on manufacturing conditions.
Is the propellant a chemical gas?
No, it is compressed air. The Bag-On-Valve system seals the oil inside a flexible pouch: the gas presses on the pouch but never comes into contact with the food product. It is also what gives an even spray whatever angle the bottle is held at.
Should it be kept in the fridge?
No, definitely not. Store it in a dry place, below 25 °C, somewhere ventilated and away from direct sunlight. It is a pressurised container: it must not be heated, pierced or burned, even when empty, and must be kept out of the reach of children.
Does one spray really replace a spoonful of oil?
For stopping food sticking, yes, in a non-stick pan. For frying or confit cooking, no: those methods call for a volume of oil the spray is not designed to deliver. It excels at quick cooking, the grill, tins and light dressing, not at cooking in deep oil.
Where can you buy the More Nutrition 2 Kcals Oil Spray?
It can be ordered from this page, and we ship throughout France and Europe.
It is one of the few products in the aisle whose usefulness can be demonstrated in ten seconds: just compare the weight of a pan oiled with the spray and one oiled from the bottle. At our Vendargues shop, about ten minutes from Montpellier, it is often the purchase people add without thinking and then buy again every time. The other lighter kitchen products, sprays and sauces, are in the Rabeko aisle and in our sports nutrition section.
What exactly is a cooking spray?
A cooking spray is cooking oil packaged to be applied in a very thin layer rather than poured. Nothing more, and that's already a lot: the whole difference lies in the dosage, not the nature of the product.
Aerosol sprays contain oil under pressure with a propellant gas—propane, butane, or nitrogen depending on the manufacturer—and sometimes an emulsifier like lecithin, which helps the oil spread evenly. The resulting mist is very fine and covers a large surface.
Pump sprayers contain only oil, sometimes diluted. No gas, a larger jet, and a slightly thicker layer. Some models can be refilled with the oil of your choice.
What a cooking spray is not: a "fat-free" product. It is oil. What changes is that you use two-tenths of a gram instead of ten grams. This clarification is useful because the term can be confusing: it is neither a freezer defroster spray nor an industrial release agent, but solely atomized cooking oil.
How many calories per spray?
The calculation is simple and verifiable. Any cooking oil provides approximately 900 kcal per 100 g, according to the ANSES Ciqual table: it is pure fat, at 9 kcal per gram. The only variable is the amount applied.
- A short spray, about half a second, deposits approximately 0.2 to 0.3 g of oil, which is 2 to 3 kcal.
- A teaspoon of oil weighs 5 g, or about 45 kcal.
- A tablespoon weighs 10 g, or about 90 kcal.
- The amount poured by eye into a frying pan often exceeds 15 g, or 135 kcal.
For a 24 cm pan, two to three sprays are enough to cover the bottom: 5 to 8 kcal, whereas the usual method costs 90 to 135 kcal. For someone who cooks twice a day, the difference represents several hundred daily kilocalories.
Some sprays claim "0 calories" on the front. This is a rounded portion, not a physical truth: two kilocalories are written as 0 on a label. The same mechanism explains the labeling of zero sauces.
Cooking spray: where can you find it?
This question comes up often, and the answer is not obvious because the product doesn't have a dedicated aisle.
In supermarkets, first look in the oils, vinegars, and condiments aisle, usually next to small olive oil bottles. If it's not there, check the dietary products aisle, where light and sugar-free products are grouped. Some stores also place it near baking aids and pastry ingredients, as a release agent.
Its availability remains inconsistent and is most often limited to one or two canola oil options. Sports nutrition stores, including ours, offer a wider range because the product follows the same logic as the rest of the light grocery aisle: zero jams, sauces, flavorings and sweeteners.
When is it really useful?
On a non-stick pan. Its best use. A non-stick coating doesn't need fat to work, but a very thin film improves thermal contact and prevents eggs or protein pancakes from sticking to the edges.
On a griddle or grill. Spray on the food rather than the surface: the meat or vegetable will develop a golden surface instead of drying out, without the oil dripping and burning.
In cake molds and ramekins. This is where spray clearly outperforms a brush: it reaches flutes, corners, and silicone muffin molds where butter doesn't spread well.
In an air fryer. A light spray on potatoes or vegetables significantly improves browning, whereas completely dry cooking results in a dull appearance.
For weighing. An underestimated argument: spray makes cooking fat quantifiable. When tracking intake, oil poured by eye is the main source of error in a food diary, with discrepancies of 50 to 100 kcal per meal. This is true for weight loss as well as for muscle gain, where, on the contrary, it's important not to underestimate what you eat.
What are its limitations?
It does not replace dressing oil. A vinaigrette needs a volume of oil to emulsify and coat; two sprays on a salad will do nothing. The spray is for cooking, not for seasoning.
Fats are not an enemy to be eliminated. They are an essential macronutrient: essential fatty acids are not synthesized by the body, and vitamins A, D, E, and K need fat to be absorbed. Extra virgin olive oil, in particular, provides monounsaturated fatty acids and vitamin E that no minimally dosed spray will provide. The consistent approach is to eliminate superfluous cooking oil and retain useful dressing oil, not the other way around.
Lecithin clogs coatings. Sprays containing an emulsifier leave a brown, sticky deposit on non-stick pans over time, which is difficult to remove. For daily use on the same pan, prefer an emulsifier-free formula.
The propellant gas is flammable in most aerosols. Never spray over an open flame or into an already hot pan on a gas stove: grease cold, then heat.
What type of oil should you choose?
Canola. The default choice and most versatile. Neutral taste, high smoke point after refining, balanced fatty acid profile. Suitable for everything.
Olive. Adds flavor, an advantage for vegetables, fish, or a griddle, a disadvantage in a cake. Lower smoke point than refined canola, so more for medium-heat cooking.
Coconut. Subtle sweet note that works well in baking, with peanut butter, or with oat flour preparations. Be careful: it solidifies below approximately 24 °C and can clog a pump sprayer.
Butter. This is butter-flavored oil, not sprayed butter. Useful for getting that buttery note on eggs or crepes without the 750 kcal per 100 g of butter.
Frequently Asked Questions
What is cooking spray?
Food-grade oil packaged to be sprayed as a very fine mist instead of being poured. Two formats exist: aerosol, where the oil is pressurized with a propellant gas and sometimes an emulsifier, and a pump sprayer, which contains only the oil. In both cases, the product remains pure fat—it is not an oil substitute, but a dispenser. Its value lies there: one spray deposits 0.2 to 0.3 g, while a stream poured by eye deposits fifteen.
What is cooking spray used for?
To apply a thin, even layer of oil where you would otherwise pour an impossible-to-measure stream. Three main uses cover most needs: greasing a pan or griddle, lining a cake pan into the corners, and browning vegetables in the oven or air fryer. It also makes cooking fat quantifiable when tracking intake. It is not for dressing salads or deep-frying.
How do you use cooking spray?
On a cold pan, never on an already hot pan or over an open flame: the propellant gas in aerosols is flammable. Hold the bottle vertically about fifteen to twenty centimeters from the surface, and give two to three brief presses while sweeping rather than one long press in the same spot—this makes the difference between an even film and a puddle. Then heat. For meat or vegetables on the grill, spray on the food, not on the grill plate. For a mold, spray then spread with a brush or paper towel if the shape is complex.
Is cooking spray really 0 calories?
No, and none can be: it's oil, so 9 kcal per gram. What's true is that the dose is tiny. One spray deposits about 0.2 to 0.3 g, or 2 to 3 kcal, which a label rounds to 0 per serving. Three sprays for a pan represent 6 to 9 kcal, compared to 90 for a tablespoon. The gain is real; the displayed number is a rounding convention.
Which aisle is cooking spray in?
It doesn't have a dedicated aisle, which is why people often search for a long time. In supermarkets, first look in the oils, vinegars, and condiments aisle, often next to small olive oil bottles. If not there, try the dietary products or light products aisle, then the baking aids, where it is sometimes classified as a release agent. The selection is almost always limited to one canola oil option. Specialized sports nutrition stores offer more variations, including olive and coconut.
Where can I find butter spray?
What is sold under this name is vegetable oil flavored with butter, not atomized butter—butter, rich in water and milk proteins, does not spray. It can be found in the same places as other cooking sprays and in specialized stores. It's a good solution for getting the buttery note on eggs, crepes, or fish without the 750 kcal per 100 g of butter. Check the label if you avoid dairy products: depending on the brand, the flavor may or may not be dairy-derived.
Can you make your own cooking spray?
Yes, with a food-grade pump sprayer filled with the oil of your choice. It's economical. Two real limitations: the spray is larger than an aerosol, so the deposited layer is thicker and the calorie saving is less; and the mechanism clogs quite quickly, especially with viscous oil or coconut oil. Rinse the pump with hot water regularly, and do not dilute the oil with water without a preservative.
Does cooking spray damage non-stick pans?
Formulas containing lecithin can leave a brown, sticky residue that builds up after each cooking session and becomes very difficult to remove. This is not a degradation of the coating itself, but a parasitic layer that eventually sticks. An emulsifier-free formula, or hot cleaning immediately after use, avoids the problem.
Can it be used for deep-frying or a wok?
Not for deep-frying, which requires a volume of oil. For a wok, it's possible if you spray on the food and not into the hot pan, but wok cooking works precisely because of a film of oil that transfers heat: with only a spray, food sticks and steams in its own water.
Is it suitable for vegan and gluten-free diets?
Sprays based on pure vegetable oil are vegan and naturally gluten-free. Vigilance is needed for flavored versions, where butter flavor can be dairy-derived, and for lecithin, usually from sunflower or soy. The ingredient list decides in two lines.
How long does a bottle last?
Like oil: store away from light and heat, and consume before the indicated date. Unsaturated oils go rancid with air and light, giving a characteristic old nutty smell. An aerosol, sealed by design, lasts longer than a pump sprayer opened with each use.
What can you find in this section?
We select these sprays based on the type of oil, the presence or absence of emulsifier, and the actual fineness of the spray—a decisive criterion, as a spray that is too coarse negates the product's purpose. Rabeko offers a versatile canola-based option, and MORE Nutrition provides a formula designed for minimal application per spray.
The spray is part of a range of products that follow the same logic. For preparations, it pairs well with liquid egg whites, rice cream, and protein pancakes. For snacks, check out our protein snacks.
Where to buy it near Montpellier?
This is typically the product you look for for a long time in supermarkets before giving up. At our store in Vendargues, about ten minutes from Montpellier, it is on the shelf with its different oil bases, and you can compare the fineness of the spray from one model to another before choosing. We also ship throughout France and Europe.
Nutritional sources: Ciqual, ANSES.
To learn more: our article on Rabeko Zero cooking sprays.
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What exactly is a cooking spray?
A cooking spray is cooking oil packaged to be applied in a very thin layer rather than poured. Nothing more, and that's already a lot: the whole difference lies in the dosage, not the nature of the product.
Aerosol sprays contain oil under pressure with a propellant gas—propane, butane, or nitrogen depending on the manufacturer—and sometimes an emulsifier like lecithin, which helps the oil spread evenly. The resulting mist is very fine and covers a large surface.
Pump sprayers contain only oil, sometimes diluted. No gas, a larger jet, and a slightly thicker layer. Some models can be refilled with the oil of your choice.
What a cooking spray is not: a "fat-free" product. It is oil. What changes is that you use two-tenths of a gram instead of ten grams. This clarification is useful because the term can be confusing: it is neither a freezer defroster spray nor an industrial release agent, but solely atomized cooking oil.
How many calories per spray?
The calculation is simple and verifiable. Any cooking oil provides approximately 900 kcal per 100 g, according to the ANSES Ciqual table: it is pure fat, at 9 kcal per gram. The only variable is the amount applied.
- A short spray, about half a second, deposits approximately 0.2 to 0.3 g of oil, which is 2 to 3 kcal.
- A teaspoon of oil weighs 5 g, or about 45 kcal.
- A tablespoon weighs 10 g, or about 90 kcal.
- The amount poured by eye into a frying pan often exceeds 15 g, or 135 kcal.
For a 24 cm pan, two to three sprays are enough to cover the bottom: 5 to 8 kcal, whereas the usual method costs 90 to 135 kcal. For someone who cooks twice a day, the difference represents several hundred daily kilocalories.
Some sprays claim "0 calories" on the front. This is a rounded portion, not a physical truth: two kilocalories are written as 0 on a label. The same mechanism explains the labeling of zero sauces.
Cooking spray: where can you find it?
This question comes up often, and the answer is not obvious because the product doesn't have a dedicated aisle.
In supermarkets, first look in the oils, vinegars, and condiments aisle, usually next to small olive oil bottles. If it's not there, check the dietary products aisle, where light and sugar-free products are grouped. Some stores also place it near baking aids and pastry ingredients, as a release agent.
Its availability remains inconsistent and is most often limited to one or two canola oil options. Sports nutrition stores, including ours, offer a wider range because the product follows the same logic as the rest of the light grocery aisle: zero jams, sauces, flavorings and sweeteners.
When is it really useful?
On a non-stick pan. Its best use. A non-stick coating doesn't need fat to work, but a very thin film improves thermal contact and prevents eggs or protein pancakes from sticking to the edges.
On a griddle or grill. Spray on the food rather than the surface: the meat or vegetable will develop a golden surface instead of drying out, without the oil dripping and burning.
In cake molds and ramekins. This is where spray clearly outperforms a brush: it reaches flutes, corners, and silicone muffin molds where butter doesn't spread well.
In an air fryer. A light spray on potatoes or vegetables significantly improves browning, whereas completely dry cooking results in a dull appearance.
For weighing. An underestimated argument: spray makes cooking fat quantifiable. When tracking intake, oil poured by eye is the main source of error in a food diary, with discrepancies of 50 to 100 kcal per meal. This is true for weight loss as well as for muscle gain, where, on the contrary, it's important not to underestimate what you eat.
What are its limitations?
It does not replace dressing oil. A vinaigrette needs a volume of oil to emulsify and coat; two sprays on a salad will do nothing. The spray is for cooking, not for seasoning.
Fats are not an enemy to be eliminated. They are an essential macronutrient: essential fatty acids are not synthesized by the body, and vitamins A, D, E, and K need fat to be absorbed. Extra virgin olive oil, in particular, provides monounsaturated fatty acids and vitamin E that no minimally dosed spray will provide. The consistent approach is to eliminate superfluous cooking oil and retain useful dressing oil, not the other way around.
Lecithin clogs coatings. Sprays containing an emulsifier leave a brown, sticky deposit on non-stick pans over time, which is difficult to remove. For daily use on the same pan, prefer an emulsifier-free formula.
The propellant gas is flammable in most aerosols. Never spray over an open flame or into an already hot pan on a gas stove: grease cold, then heat.
What type of oil should you choose?
Canola. The default choice and most versatile. Neutral taste, high smoke point after refining, balanced fatty acid profile. Suitable for everything.
Olive. Adds flavor, an advantage for vegetables, fish, or a griddle, a disadvantage in a cake. Lower smoke point than refined canola, so more for medium-heat cooking.
Coconut. Subtle sweet note that works well in baking, with peanut butter, or with oat flour preparations. Be careful: it solidifies below approximately 24 °C and can clog a pump sprayer.
Butter. This is butter-flavored oil, not sprayed butter. Useful for getting that buttery note on eggs or crepes without the 750 kcal per 100 g of butter.
Frequently Asked Questions
What is cooking spray?
Food-grade oil packaged to be sprayed as a very fine mist instead of being poured. Two formats exist: aerosol, where the oil is pressurized with a propellant gas and sometimes an emulsifier, and a pump sprayer, which contains only the oil. In both cases, the product remains pure fat—it is not an oil substitute, but a dispenser. Its value lies there: one spray deposits 0.2 to 0.3 g, while a stream poured by eye deposits fifteen.
What is cooking spray used for?
To apply a thin, even layer of oil where you would otherwise pour an impossible-to-measure stream. Three main uses cover most needs: greasing a pan or griddle, lining a cake pan into the corners, and browning vegetables in the oven or air fryer. It also makes cooking fat quantifiable when tracking intake. It is not for dressing salads or deep-frying.
How do you use cooking spray?
On a cold pan, never on an already hot pan or over an open flame: the propellant gas in aerosols is flammable. Hold the bottle vertically about fifteen to twenty centimeters from the surface, and give two to three brief presses while sweeping rather than one long press in the same spot—this makes the difference between an even film and a puddle. Then heat. For meat or vegetables on the grill, spray on the food, not on the grill plate. For a mold, spray then spread with a brush or paper towel if the shape is complex.
Is cooking spray really 0 calories?
No, and none can be: it's oil, so 9 kcal per gram. What's true is that the dose is tiny. One spray deposits about 0.2 to 0.3 g, or 2 to 3 kcal, which a label rounds to 0 per serving. Three sprays for a pan represent 6 to 9 kcal, compared to 90 for a tablespoon. The gain is real; the displayed number is a rounding convention.
Which aisle is cooking spray in?
It doesn't have a dedicated aisle, which is why people often search for a long time. In supermarkets, first look in the oils, vinegars, and condiments aisle, often next to small olive oil bottles. If not there, try the dietary products or light products aisle, then the baking aids, where it is sometimes classified as a release agent. The selection is almost always limited to one canola oil option. Specialized sports nutrition stores offer more variations, including olive and coconut.
Where can I find butter spray?
What is sold under this name is vegetable oil flavored with butter, not atomized butter—butter, rich in water and milk proteins, does not spray. It can be found in the same places as other cooking sprays and in specialized stores. It's a good solution for getting the buttery note on eggs, crepes, or fish without the 750 kcal per 100 g of butter. Check the label if you avoid dairy products: depending on the brand, the flavor may or may not be dairy-derived.
Can you make your own cooking spray?
Yes, with a food-grade pump sprayer filled with the oil of your choice. It's economical. Two real limitations: the spray is larger than an aerosol, so the deposited layer is thicker and the calorie saving is less; and the mechanism clogs quite quickly, especially with viscous oil or coconut oil. Rinse the pump with hot water regularly, and do not dilute the oil with water without a preservative.
Does cooking spray damage non-stick pans?
Formulas containing lecithin can leave a brown, sticky residue that builds up after each cooking session and becomes very difficult to remove. This is not a degradation of the coating itself, but a parasitic layer that eventually sticks. An emulsifier-free formula, or hot cleaning immediately after use, avoids the problem.
Can it be used for deep-frying or a wok?
Not for deep-frying, which requires a volume of oil. For a wok, it's possible if you spray on the food and not into the hot pan, but wok cooking works precisely because of a film of oil that transfers heat: with only a spray, food sticks and steams in its own water.
Is it suitable for vegan and gluten-free diets?
Sprays based on pure vegetable oil are vegan and naturally gluten-free. Vigilance is needed for flavored versions, where butter flavor can be dairy-derived, and for lecithin, usually from sunflower or soy. The ingredient list decides in two lines.
How long does a bottle last?
Like oil: store away from light and heat, and consume before the indicated date. Unsaturated oils go rancid with air and light, giving a characteristic old nutty smell. An aerosol, sealed by design, lasts longer than a pump sprayer opened with each use.
What can you find in this section?
We select these sprays based on the type of oil, the presence or absence of emulsifier, and the actual fineness of the spray—a decisive criterion, as a spray that is too coarse negates the product's purpose. Rabeko offers a versatile canola-based option, and MORE Nutrition provides a formula designed for minimal application per spray.
The spray is part of a range of products that follow the same logic. For preparations, it pairs well with liquid egg whites, rice cream, and protein pancakes. For snacks, check out our protein snacks.
Where to buy it near Montpellier?
This is typically the product you look for for a long time in supermarkets before giving up. At our store in Vendargues, about ten minutes from Montpellier, it is on the shelf with its different oil bases, and you can compare the fineness of the spray from one model to another before choosing. We also ship throughout France and Europe.
Nutritional sources: Ciqual, ANSES.
To learn more: our article on Rabeko Zero cooking sprays.
Questions fréquentes — Cooking Spray
C'est quoi un spray de cuisson ?
De l'huile alimentaire conditionnée pour être pulvérisée en brouillard très fin au lieu d'être versée. Deux formats existent : l'aérosol, où l'huile est mise sous pression avec un gaz propulseur et parfois un émulsifiant, et le vaporisateur à pompe, qui ne contient que l'huile. Dans les deux cas le produit reste de la matière grasse pure — ce n'est pas un substitut d'huile, c'est un doseur. Toute sa valeur tient là : une pulvérisation dépose 0,2 à 0,3 g, quand un filet versé à l'œil en dépose quinze.
À quoi sert le spray de cuisson ?
À déposer une couche d'huile régulière et très fine là où l'on verserait autrement un filet impossible à doser. Trois usages couvrent l'essentiel : graisser une poêle ou une plancha, chemiser un moule à gâteau jusque dans les angles, et donner de la coloration à des légumes au four ou en air fryer. Il sert aussi à rendre la matière grasse de cuisson calculable quand on suit ses apports. Il ne sert ni à assaisonner une salade, ni à frire.
Comment utiliser un spray de cuisson ?
Sur une poêle froide, jamais sur une poêle déjà brûlante ni au-dessus d'une flamme : le gaz propulseur des aérosols est inflammable. Tenez le flacon bien vertical à quinze ou vingt centimètres de la surface, et donnez deux à trois pressions brèves en balayant plutôt qu'une longue pression au même endroit — c'est ce qui fait la différence entre un film régulier et une flaque. Chauffez ensuite. Pour une viande ou des légumes au gril, vaporisez sur l'aliment et non sur la plaque. Pour un moule, vaporisez puis étalez au pinceau ou au papier absorbant si la forme est compliquée.
Le spray de cuisson est-il vraiment à 0 calorie ?
Non, et aucun ne peut l'être : c'est de l'huile, donc 9 kcal par gramme. Ce qui est vrai, c'est que la dose est minuscule. Une pulvérisation dépose environ 0,2 à 0,3 g, soit 2 à 3 kcal, ce qu'une étiquette arrondit à 0 par portion. Trois pulvérisations pour une poêle représentent 6 à 9 kcal, contre 90 pour une cuillère à soupe. Le gain est réel ; le chiffre affiché est une convention d'arrondi.
Dans quel rayon trouve-t-on le spray de cuisson ?
Il n'a pas de rayon attitré, ce qui explique qu'on le cherche longtemps. En grande surface, regardez d'abord au rayon huiles, vinaigres et condiments, souvent à côté des petits formats d'huile d'olive. À défaut, essayez le rayon diététique ou produits allégés, puis les aides à la pâtisserie, où il est parfois classé comme démoulant. L'offre y est presque toujours limitée à une référence de colza. Les magasins spécialisés en nutrition sportive en proposent davantage de variantes, olive et coco comprises.
Où trouver du beurre en spray ?
Ce qui se vend sous ce nom est de l'huile végétale aromatisée au beurre, pas du beurre pulvérisé — le beurre, riche en eau et en protéines laitières, ne se vaporise pas. On le trouve aux mêmes endroits que les autres sprays de cuisson, et dans les magasins spécialisés. C'est une bonne solution pour retrouver la note beurrée sur des œufs, des crêpes ou du poisson sans les 750 kcal aux 100 g du beurre. Vérifiez l'étiquette si vous évitez les produits laitiers : selon les marques, l'arôme est d'origine laitière ou non.
Peut-on faire son spray de cuisson soi-même ?
Oui, avec un vaporisateur à pompe alimentaire rempli de l'huile de votre choix. C'est économique. Deux limites réelles : le jet est plus gros qu'un aérosol, donc la couche déposée est plus épaisse et l'économie de calories moindre ; et le mécanisme se bouche assez vite, surtout avec une huile visqueuse ou de l'huile de coco. Rincez la pompe à l'eau chaude régulièrement, et ne diluez pas l'huile avec de l'eau sans conservateur.
Le spray de cuisson abîme-t-il les poêles antiadhésives ?
Les formules contenant de la lécithine peuvent laisser un dépôt brun et collant qui s'accumule cuisson après cuisson et devient très difficile à ôter. Ce n'est pas une dégradation du revêtement lui-même mais une couche parasite qui finit par coller. Une formule sans émulsifiant, ou un nettoyage à chaud immédiatement après usage, évite le problème.
Peut-on l'utiliser pour une friture ou un wok ?
Non pour la friture, qui demande un volume d'huile. Pour un wok, c'est possible à condition de vaporiser sur les aliments et non dans la cuve brûlante, mais la cuisson au wok fonctionne précisément grâce à une pellicule d'huile qui transmet la chaleur : avec un spray seul, les aliments accrochent et cuisent à la vapeur de leur propre eau.
Convient-il aux régimes végétaliens et sans gluten ?
Les sprays à base d'huile végétale pure sont végétaliens et naturellement sans gluten. La vigilance porte sur les versions aromatisées, où l'arôme beurre peut être d'origine laitière, et sur la lécithine, généralement de tournesol ou de soja. La liste d'ingrédients tranche en deux lignes.
Combien de temps se conserve un flacon ?
Comme une huile : à l'abri de la lumière et de la chaleur, et consommé avant la date indiquée. Les huiles insaturées rancissent à l'air et à la lumière, ce qui donne une odeur de vieille noix caractéristique. Un aérosol, fermé par construction, tient mieux dans le temps qu'un vaporisateur à pompe ouvert à chaque usage.
