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Savory cheese-based spread with basil; rich in fat and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 tablespoon (medium) of Cretan cheese spread with basil (30 g) has 86 calories. That works out to 285 calories per 100 g. It contains 1.4 g of carbs, 2.8 g of protein, 7.7 g of fat and 0.1 g of fiber. Its 0.2 µg of B12 covers 8% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 2 tablespoon (medium) · 30 g
86
KCAL / 30G
Carbs
1.4g
· 1% DV
Protein
2.8g
· 6% DV
Fat
7.7g
· 10% DV
Fiber
0.1g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 7% · Protein 13% · Fat 80%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 86 kcal | |
| Total fat | 7.7 g | 10% |
| Saturated fat | 4.44 g | 22% |
| Trans fat | 0.12 g | |
| Sodium | 234 mg | 10% |
| Total carbohydrate | 1.4 g | 1% |
| Fiber | 0.1 g | 0% |
| Protein | 2.8 g | 6% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 86 kcal |
| 1 tablespoon (small) | 15 g | 43 kcal |
| 1 piece (thin) | 20 g | 57 kcal |
| 1 piece (thick) | 35 g | 100 kcal |
| 1 serving (small) | 45 g | 128 kcal |
| 4 tablespoon (large) | 60 g | 171 kcal |
| 1 serving (medium) | 75 g | 214 kcal |
| 100 g | 100 g | 285 kcal |
| 1 cup (shredded) | 220 g | 627 kcal |
Calculated from 285 calories per 100 g.
Cretan cheese spread with basil is a savory cheese-based dip or spread flavored with basil and usually olive oil. Recipes vary: some include walnuts, garlic, or other herbs, and the cheese may be a soft white cheese or a sharper regional cheese.
A crumbly, salty white cheese works well in Cretan cheese spread with basil, as does a blend of mild and tangy cheeses. If the cheese is very salty, taste the mixture before adding any extra salt.
Serve Cretan cheese spread with basil as a meze with toasted bread, pita, or crisp vegetables. It also fits on a mezze board with olives and tomatoes; letting it soften briefly out of the refrigerator makes it easier to spread.
Yes, Cretan cheese spread with basil makes a flavorful sandwich filling. Pair it with tomato, cucumber, or roasted vegetables, and use a sturdy bread so the moist cheese mixture does not make the sandwich soggy.
Mash the cheese for Cretan cheese spread with basil, then mix in finely chopped basil and olive oil until spreadable. Add optional walnuts or garlic to taste, and leave some small cheese pieces for a less paste-like texture.
Cretan cheese spread with basil keeps for about three days in a sealed container in the refrigerator. Use a clean utensil each time and do not leave it sitting out for extended periods, especially at a warm gathering.
You can freeze Cretan cheese spread with basil, but the texture may turn grainy or watery after thawing because the cheese mixture can separate. It is usually better to make a smaller batch and keep it chilled for short-term use.
Cretan cheese spread with basil can turn watery if the cheese releases moisture or the mixture contains too much oil. Drain very wet cheese first, add oil gradually, and stir the spread before serving if a little separation occurs.
Parsley or mint can replace basil in Cretan cheese spread with basil, although the flavor will no longer be the classic basil version. Add the alternative herb gradually, since mint in particular can quickly dominate the cheese.
To make Cretan cheese spread with basil less salty, blend in unsalted cheese or a little plain yogurt. Add it in small amounts and taste as you go, since adding more oil alone softens texture but does not remove salt.
Vitamins
B12
0.2µg · 8% DV
Vitamin A
63µg · 7% DV
B2
0.07mg · 5% DV
Vitamin K
2.7µg · 2% DV
Minerals
Sodium
234mg · 10% DV
Calcium
78mg · 8% DV
Phosphorus
54mg · 8% DV
Selenium
2.55µg · 5% DV
Potassium ⭐
29mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 86 calories in 2 tablespoon (medium) (30 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Cretan cheese spread with basil is a savoury, Cretan-inspired meze made by combining cheeses such as feta-style cheese and soft curd cheese with olive oil and basil. Recipes may also include walnuts, garlic or other herbs. The texture is usually soft and spreadable, with a tangy, salty cheese flavour balanced by fresh basil.
In Greece it can be served as part of a meze table with bread, while elsewhere it works well on toast or alongside sliced vegetables and olives. It is a rich, cheese-based spread, with 25.6 g of fat per 100 g. Use a modest layer if you want a lighter snack, or pair it with crisp vegetables for freshness.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Low
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
4.44g
MONOUNSATURATED
2.13g
POLYUNSATURATED
0.24g
Omega 6:3 ratio 9.5:1
Above the ideal 4:1 (9.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.