The Courier-Mail

FAVOURITE BREAKFAST SPREADS RANKED

- MELISSA MEIER

What you top your toast with plays a big role in deciding how nutritious it is. Here’s my definitive ranking of the most common brekkie spreads, healthiest to least healthy.

1. NATURAL PEANUT BUTTER

527kJ (126cal), 4.9g protein, 10.9g fat, 1.9g sat fat, 1.9g carbs, 0g sugar, 1.3g fibre and 5mg sodium per tablespoon (20g) Plant-based protein – tick. Heart healthy fats – tick. Gut-loving fibre – tick. Natural peanut butter (100 per cent peanuts) scores a lot of points in my books.

2. AVOCADO

430kJ (102cal), 1g protein, 10.7g fat, 2.4g sat fat, <1g carbs, <1g sugar, 2.5g fibre and 2mg sodium per quarter avocado

Packed with heart healthy fats and gut-loving fibre, avocado is a good-for-you toast topper. Top your wholegrain toast with just a quarter of an avocado.

3. RICOTTA CHEESE

661kJ (158cal), 12.2g protein, 10.4g fat, 6.6g sat fat, 2.4g carbs, 2.4g sugar, 0g fibre and 222mg sodium per half cup (120g)

With around a quarter of your daily calcium needs per serve and a decent boost of protein, ricotta is a good way to start the day.

4. VEGEMITE

36kJ (9cal), 1.3g protein, <1g fat, <1g sat fat, <1g carbs, <1g sugar, 0.4g fibre and 165mg sodium per teaspoon (5g)

Yes, Vegemite contains salt, but a little bit goes a long way. An added bonus is it comes fortified with B-group vitamins (think: thiamin for energy production and folate for mums to be).

5. HONEY AND/OR JAM

Per tablespoon honey: 264kJ (63cal), 0g protein, 0g fat, 0g sat fat, 16.4g carbs, 16.4g sugar, 0g fibre, 3mg sodium

Per tablespoon jam: 210kJ (50cal), 0g protein, 0g fat, 0g sat fat, 12.9g carbs, 12.9g sugar, 0.2g fibre, 3mg sodium

Much the same in nutrition stakes, honey and jam are packed with sugar and should be minimised in a healthy diet.

6. NUTELLA

446kJ (107cal), 1.3g protein, 6.2g fat, 2.1g sat fat, 11.5g carbs, 11.3g sugar and 8mg sodium per tablespoon

The first two ingredient­s in Nutella are sugar and palm oil, which means Nutella is definitely a special occasion food.

7. BUTTER

605kJ (145cal), 0.2g protein, 16.3g fat, 10.7g sat fat, 0g carbs, 0g sugar, 0g fibre and 141mg sodium per tablespoon

It’s an energy-dense ingredient high in saturated fat, bad news for heart health.

Melissa Meier is an accredited practising dietitian. You can connect with her on Instagram @honest_nutrition.

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