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Cretan Cheese, Walnut and Basil Spread Calories
Savory cheese spread with walnuts, basil, and olive-oil-rich healthy fats
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Cretan Cheese, Walnut and Basil Spread (30 g) has 98 calories. That works out to 328 calories per 100 g. It contains 1.5 g of carbs, 3.2 g of protein, 9.1 g of fat and 0.5 g of fiber. Its 0.3 µg of B12 covers 11% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Cretan Cheese, Walnut and Basil Spread Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
98
KCAL / 30G
Carbs
1.5g
· 1% DV
Protein
3.2g
· 6% DV
Fat
9.1g
· 12% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 6% · Protein 13% · Fat 81%
Cretan Cheese, Walnut and Basil Spread nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 98 kcal | |
| Total fat | 9.1 g | 12% |
| Saturated fat | 2.58 g | 13% |
| Trans fat | 0.03 g | |
| Sodium | 234 mg | 10% |
| Total carbohydrate | 1.5 g | 1% |
| Fiber | 0.5 g | 2% |
| Protein | 3.2 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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How Many Calories in 1 Tablespoon of Cretan Cheese, Walnut and Basil Spread?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 15 g | 49 kcal |
| 1 teaspoon (small) | 5 g | 16 kcal |
| 2 tablespoon (medium) | 30 g | 98 kcal |
| 1 serving (small) | 40 g | 131 kcal |
| 1 serving (medium) | 60 g | 197 kcal |
| 1 serving (large) | 90 g | 295 kcal |
| 100 g | 100 g | 328 kcal |
| 1 cup (large) | 180 g | 590 kcal |
Calculated from 328 calories per 100 g.
Frequently Asked Questions About Cretan Cheese, Walnut and Basil Spread
What is Cretan cheese, walnut and basil spread?
Cretan cheese, walnut and basil spread is a savory, soft cheese dip made with walnuts and basil, often loosened with olive oil. It can be served as a meze-style appetizer, spread on bread, or used as a sandwich filling.
How do you make Cretan cheese, walnut and basil spread?
Mash the cheese with a fork, then mix in finely chopped walnuts, basil and olive oil until spreadable. Taste before adding salt, since white-style cheeses can already be salty. Leave it slightly chunky for more texture.
What cheese is used in Cretan cheese, walnut and basil spread?
This version uses white cheese, rather than assuming a specific Greek cheese. Choose a soft, crumbly cheese that mashes easily; blending in a little fresh curd cheese makes the spread milder and softer.
How should you serve Cretan cheese, walnut and basil spread?
Serve Cretan cheese, walnut and basil spread with toasted bread, crackers or fresh vegetable sticks. It also works on a mezze platter alongside roasted vegetables and olives; add a little olive oil on top just before serving.
How long does Cretan cheese, walnut and basil spread last in the fridge?
Cretan cheese, walnut and basil spread generally keeps for 3–4 days in a sealed container in the refrigerator. Use a clean spoon each time, and discard it if it has been left at room temperature for an extended period.
Can you freeze Cretan cheese, walnut and basil spread?
Freezing is not recommended because the cheese may turn watery or grainy after thawing, and the basil can lose its fresh flavor. Make a smaller batch and keep it refrigerated for the best texture.
What can you add to Cretan cheese, walnut and basil spread?
Garlic, lemon juice, chili flakes or other fresh herbs can add a different flavor. Start with a small amount so it does not overpower the basil or the cheese, and taste before seasoning with salt.
Is Cretan cheese, walnut and basil spread the same as Greek feta spread?
No. Cretan cheese, walnut and basil spread describes a particular combination, while feta spreads vary and may use ingredients such as yogurt, roasted peppers or olives. Recipes for Cretan-style spreads also vary, so the name does not guarantee one fixed traditional formula.
Can you use Cretan cheese, walnut and basil spread in sandwiches or pasta?
Yes. Spread it inside sandwiches or wraps, or stir it into pasta after taking the pan off the heat. Adding it off the heat helps keep the cheese from separating and preserves more of the basil’s aroma.
What does Cretan cheese, walnut and basil spread pair well with?
It pairs well with crusty bread, sliced tomatoes, cucumbers and roasted vegetables. For a fuller appetizer plate, serve it with olives and other dips; choose mild accompaniments so the basil and walnuts remain noticeable.
Cretan Cheese, Walnut and Basil Spread Vitamins & Minerals
Vitamins
B12
0.27µg · 11% DV
B2
0.07mg · 5% DV
Vitamin A
42µg · 5% DV
Biotin
0.93µg · 3% DV
Minerals
Copper
0.1mg · 11% DV
Sodium
234mg · 10% DV
Manganese
0.22mg · 10% DV
Phosphorus
65mg · 9% DV
Potassium ⭐
50mg · 1% DV
Cretan Cheese, Walnut and Basil Spread Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cretan Cheese, Walnut and Basil Spread
To burn the 98 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.
What is Cretan Cheese, Walnut and Basil Spread?
Cretan cheese, walnut and basil spread is a Turkish meze inspired by Cretan flavours, made with white cheese, walnuts and basil, often enriched with olive oil. Its texture is creamy with a little crunch, while the cheese brings a salty tang and the basil adds a fresh, fragrant note.
In Turkey it is served at meze spreads, gatherings and sometimes breakfast, usually with bread. It also works well with crisp vegetables or crackers. Cheese, walnuts and olive oil make it rich in fat and energy, with some protein; serve a modest portion alongside vegetables if you want a lighter plate.
How Nutritious Is Cretan Cheese, Walnut and Basil Spread?
Nutrient density
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.
Satiety score
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.
Is Cretan Cheese, Walnut and Basil Spread Processed?
NOVA 2
Minimally 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.
Does Cretan Cheese, Walnut and Basil Spread Contain Allergens?
Contains these allergens:
Which Diets Is Cretan Cheese, Walnut and Basil Spread Good For?
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
Cretan Cheese, Walnut and Basil Spread Fat Profile
SATURATED
2.58g
MONOUNSATURATED
4.23g
POLYUNSATURATED
3.03g
Omega 6:3 ratio 4.8:1
Above the ideal 4:1 (4.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.