15 Popular Spreads ranked from Lowest to Highest Calories
Toast toppings are an everyday staple, so when you’re watching your weight you need to know which has the lowest calories! In this article we provide an illustrated list of Australia’s most popular bread spreads ranked from lowest to highest calories, so you can choose wisely. The low calorie spreads are in positions 1-6:
1. Marmite
Per 100g
Calories: 165
Carbohydrate: 16.8g
Protein: 17.4g
Fat: 1.0g
Yes, marmite pips vegemite in the low-calorie statistics! Marmite is about 10% less calorie-dense than vegemite, so if you don’t mind the taste difference, you’re better off with it. This spread is a rich source of four B vitamins, folate, and iron, essential for optimal health. Marmite is a great-tasting spread that can be enjoyed on wholegrain toast for breakfast or spread on crackers for a delicious afternoon treat.
2. Vegemite
Per 100g
Calories: 177
Carbohydrate: 11.6g
Protein: 24.5g
Fat: 1.7g
Classic Vegemite is a bona-fide low calorie toast topping. Australians have been topping their brekkie toast with Vegemite for generations, and no wonder! It’s high in B vitamins, essential for brain function and energy release. It also has folate, which helps fight fatigue.
3. St. Dalfour Thick Apricot Spread
Per 100g
Calories: 211 Carbohydrate: 52g Protein: <0.5g
Fat: <0.1g
When it comes to toast toppings, there are a lot of healthier choices you can make than loading up on sugar. One of the most beneficial options is St Dalfour Apricot Fruit Spread. It’s handcrafted in France from a traditional family recipe, and it’s versatile, tangy, and crisp. It pairs well with pork, handmade biscuits, and chicken. Plus, it’s 100% from fruit with no cane sugar or artificial sweeteners. It also doesn’t have any artificial colours. Finally, it’s gluten-free and vegan, sweetened only with vineyard ripened grape and fruit juices.
4. Promite Spread
Per 100g
Calories: 220
Carbohydrate: 32.9g
Protein: 13.4g
Fat: 2.7g
Making healthier choices can help you lose weight. Promite is a vegetable and yeast extract that is a delicious spread on toast or bread with butter. Promite Spread has a smooth texture with a unique taste that all the family will love. Also great on toasted crumpets, English muffins, or pita bread. Store in a cool, dry place.
5. Beerenberg Blackberry Jam
Per 100g
Calories: 261
Carbohydrate: 66g
Protein: <1g
Fat: <1g
This all-natural jam is excellent for topping toast that adds a tart sweetness without sugar or preservatives. Beerenberg Blackberry Jam is a 100% Australian family-owned and operated farm and kitchen nestled in the picturesque Adelaide Hills. Since 1839, six generations of the Paech family have been growing fresh produce and lovingly crafting their famous home-style jams, chutneys, sauces, and dressings for Australians to enjoy.
6. Rose’s English Breakfast Marmalade Jam
Per 100g
Calories: 268
Carbohydrate: 65g
Protein: 0.2g
Fat: 0g
If you’re looking for a healthier way to start your day, then consider swapping out your traditional toast toppings for some that are good for your weight loss plan. Designed for enjoyment at breakfast time, Rose’s® English Breakfast Marmalade is best served thickly spread on toast. Rose’s® English Breakfast Marmalade is also great for sweet baking recipes.
7. Barkers Anathoth Farm Strawberry Jam
Per 100g
Calories: 270
Carbohydrate: 65g
Protein: 0g
Fat: 0.1g
When it comes to toast toppings, weight loss experts recommend starting from the bottom and working your way up. That means choosing toppings that are high in nutrition. Barker’s Anathoth Farm Strawberry Jam is one of the healthiest options, with just 270 calories per 100 grams.
8. Podravka Chicken Paste
Per 100g
Calories: 277
Carbohydrate: 4.5g
Protein: 9g
Fat: 25g
A great way to add flavor to your meals, Podravka Chicken Spread is an excellent choice! This spread is packed full of natural flavor and goes great in sandwiches, salads, or as a dip. It’s 100% pure chicken with no artificial substances added. Try this tasty spread today!
9. Cottee’s Fruits Of The Forest Jam
Per 100g
Calories: 280
Carbohydrate: 67.8g
Protein: 0.3g
Fat: 0.2g
One of the healthier breakfast spreads, look no further than Cottee’s® Fruits of the Forest Jam. This jam is made with no added flavors or colours, making it an excellent option for the whole family. It’s a delicious combination of boysenberry, blueberry, and strawberry, and it pairs well with vanilla and almond flavors. Plus, at only 280 calories per 100 grams, it’s a great way to start your day off on the right foot.
10. Buderim Ginger Marmalade
Per 100g
Calories: 293
Carbohydrate: 72g
Protein: <1g
Fat: <0.1g
Buderim Original Ginger Marmalade is purportedly the natural enemy of bland. It is worth a try if you’ve never had ginger marmalade! Your breakfast will be inspired occasions, as will your desserts, fruits, salads, curries, and croissants.
11. Saunders Malt Extract
Per 100g
Calories: 320
Carbohydrate: 75g
Protein: 5.0g
Fat: 0g
Enjoy a delicious and healthy way to toast. Saunders’ Malt Extract is a great option. It contains no fat and is a natural Vitamin B1, B2, B3, B6, B12. It also contains no artificial colouring, flavoring, or preservatives and is GMO-free. For over 60 years, Saunders’ Malt Extract has provided Australians with a concentrate of simple and complex carbohydrates and proteins that include amino acids & vitamins. Sporting communities have long recognized Malt Extract as a naturally concentrated energy source. It not only tastes delicious but it’s the perfect natural pick me up.
12. Nuttvia Hazelnut Spread
Per 100g
Calories: 441
Carbohydrate: 58.2g
Protein: 3.4g
Fat: 28.5g
If you’re looking to cut down on calories and lose weight, then Nuttvia hazelnut spread is not a great option. Yes, it is sweetened with Natvia rather than sugar, and boasts a palm oil-free formulation, but this smooth spread is still calorie-packed!
13. Nutella Hazelnut Chocolate Spread
Per 100g
Calories: 533
Carbohydrate: 57.5g
Protein: 6.3g
Fat: 30.9g
We’ve already taken a deep dive into Nutella nutrition, where we go into why this oily, sugary confection is often mistaken as a viable peanut-butter alternative. Nutella is a hazelnut spread with cocoa loved by many because of its unique taste and pleasurable experience. Nutella is high in calories, so enjoying it in moderation is essential. Nutella is made with seven ingredients and contains no added colours or preservatives.
14. Mayver’s Unsalted Smunchy Peanut Butter
Per 100g
Calories: 581
Carbohydrate: 9g
Protein: 26g
Fat: 47g
Mayver’s Dark Roasted Unsalted Smunchy Peanut Butter is an excellent option for those looking for a healthy breakfast or snack. It contains no added oil, sugar, gluten, dairy, cholesterol, or hardened fats. Instead, the peanuts are carefully selected, then lightly roasted and ground to perfection giving it a naturally sweet-tasting, crunchy texture with a tiny zing!
15. Lotus Biscoff Spread
Per 100g
Calories: 582
Carbohydrate: 57g
Protein: 2.9g
Fat: 38.1g
Lotus Biscoff is a delicious, caramelized biscuit that can be used as a spread on bread, pancakes, or in your favorite home baking recipes. It’s made with non-GMO ingredients and is vegan-friendly. However, Lotus Biscoff is the highest calorie toast topping, so it’s certainly not the best choice for people trying to lose weight!
Choose the Lowest Calorie Toast Topping!
Yes, Nutella and Biscoff may tickle your tastebuds more, but when you are trying to meet a calorie target, stick with vegemite or low-sugar jam.
