15 Popular Toast Toppings 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.

1.  Marmite

Marmite low calorie toast topping

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

Promite toast topping calories

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

Strawberry jam toast topping calories

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

Jam toast topping

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

Ginger Marmalade Calories

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

Malt Extract Toast Topping Calories

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

Nuttvia Calories

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

Peanut Butter Toast Topping Calories

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

The Highest Calorie Spread Biscoff

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.

Prefer cereal to toast in the morning? Check out our ranking of all the popular breakfast cereals from lowest to highest calories!




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