Sweet or savoury, our go-to spreads have become such familiar friends we can forget how the layers — and the kilojoules — add up. See how these favourites compare.
Each of us has a favourite toast topper: Some people love Vegemite’s salty bite, whereas others prefer the taste of something sweet, like jam or honey. Of course, some spreads are healthier than others — even two kinds of margarine can differ dramatically. So how do you know what to choose?
Look for table spreads, such as butter, that have less than 55g of total fat and only 15g of saturated fat per 100g. Natural nut butters, avocado and hoummos are all good sources of heart-healthy fats. Luckily, nearly all of the spreads available in Australia are free of unhealthy trans fats.
Got a sweet tooth? Although chocolate and hazelnut spreads can contain healthy fats, they can also be full of sugar. Many jams now come in no-added-sugar varieties, so select those with a minimum of 40 per cent fruit.
Finally, pick spreads with less than 400mg sodium per 100g.
We’ve compared the kilojoules in 2 teaspoons (10g) of some popular spreads. How does yours measure up?