FAVOURITE BREAKFAST SPREADS RANKED
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.
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.
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.
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.
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.