Picking the Best, Healthiest Bread Spread for You

Here's what you need to know about the nutritional content of spread standbys like butter and nut butter, as well as different options, like avocado and hummus

By Jennifer Cook

September 27, 2022

overhead view of loaf of bread with 2 slices on cutting board and butter with knife next to bread

Whether as a mealtime mainstay (think sandwiches, toast) or a quick, easy snack, bread is a regular part of many people’s diets. Your choice of loaf and the bread spread you use can make a big difference to your health and your waistline.

Butter

1 Tbsp.
Cal. 102
Sat. fat 7.3 g

With 22 grams of saturated fat the daily limit for someone eating 2,000 calories, the 7 grams in butter is “a big hit,” says Kathy McManus, MS, RDN, director of nutrition at Brigham and Women’s Hospital in Boston. “Use it as a treat, but don’t use it as your main spread.”

LIGHT BUTTER

1 Tbsp.
Cal. 50
Sat. fat 3.5 g

Added water makes these lower in saturated fat. Some are made with oils (like olive and canola) high in poly- and mono- unsaturated fats (PUFAs and MUFAs), which lower saturated fat even more.

PLANT BUTTER

1 Tbsp.
Cal. 80-100
Sat. fat 3.5-5 g

These dairy-free spreads (which are essentially margarine) are made with a combo of oils. Some of them, such as palm and coconut oil, are high in saturated fat.

TUB/SOFT MARGARINE

1 Tbsp.
Cal. 35-100
Sat. fat 1-5 g

Because of added water, tub margarines have about half the calories and saturated fat of butter and double the PUFAs.

OLIVE OIL

1 Tbsp.
Cal. 120
Sat. fat 2 g

With its healthy MUFAs, low saturated fat, and ample antioxidant and anti-inflammatory plant nutrients, olive oil is great to brush on bread or use as a dip. You can flavor it with herbs or garlic.

NUT BUTTERS

2 Tbsp.
Cal. 196-210
Sat. fat 1.3-4 g

Peanut, almond, and cashew butters are mostly high in healthy MUFAs, and they provide some protein and fiber. People with peanut or tree-nut allergies might try sunflower seed butter instead.

CREAM CHEESE

1 Tbsp.
Cal. 51
Sat. fat 2.9 g

Most of the fat in cream cheese is saturated, so don’t make your schmear too thick, and consider it a once-in-a-while treat paired with a slice of whole-grain bread.

HUMMUS

2 Tbsp.
Cal. 40
Sat. fat 0 g

Hummus contains plant protein and fiber (from chickpeas), and it has nutrients that butter and butterlike spreads don’t have.

AVOCADO

½ fruit
Cal. 120
Sat. fat 1.6 g

Sliced or spread, avocado is a good source of fiber and is high in healthy MUFAs, loaded with potassium, and rich in folate, vitamin B6, and magnesium.

Editor’s Note: A version of this article also appeared in the October 2022 issue of Consumer Reports On Health.

Jennifer Cook

Jennifer Cook is an award-winning freelance writer who contributes to Consumer Reports on health, wellness, mind-body, and environmental topics. She lives in New York's Hudson Valley in a farmhouse built in the 1840s. An avid walker and dancer, she feels fortunate to live near wetlands and wild things, and to have easy access to culture and good food.