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Cretan spread with cheese Calories
Cheese-based Mediterranean herb spread with olive oil
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Cretan spread with cheese (30 g) has 86 calories. That works out to 285 calories per 100 g. It contains 1.3 g of carbs, 2.6 g of protein, 7.8 g of fat and 0.2 g of fiber. Its 0.2 µg of B12 covers 9% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Cretan spread with cheese Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
86
KCAL / 30G
Carbs
1.3g
· 0% DV
Protein
2.6g
· 5% DV
Fat
7.8g
· 10% DV
Fiber
0.2g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 6% · Protein 12% · Fat 82%
Cretan spread with cheese nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 86 kcal | |
| Total fat | 7.8 g | 10% |
| Saturated fat | 2.16 g | 11% |
| Trans fat | 0.06 g | |
| Sodium | 186 mg | 8% |
| Total carbohydrate | 1.3 g | 0% |
| Fiber | 0.2 g | 1% |
| Protein | 2.6 g | 5% |
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 2 Tablespoons of Cretan spread with cheese?
| 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 |
| 3 tablespoon (large) | 45 g | 128 kcal |
| 1 serving (small) | 60 g | 171 kcal |
| 1 serving (medium) | 90 g | 257 kcal |
| 100 g | 100 g | 285 kcal |
| 1 serving (large) | 120 g | 342 kcal |
Calculated from 285 calories per 100 g.
Frequently Asked Questions About Cretan spread with cheese
What is Cretan spread with cheese?
Cretan spread with cheese is a creamy Greek-style dip made mainly from cheese, olive oil and herbs. Recipes vary, and some include nuts or garlic; it is usually served as a meze or appetizer.
What ingredients are in Cretan spread with cheese?
Cretan spread with cheese commonly combines a soft or crumbly cheese with olive oil and fresh herbs. Garlic, walnuts, spring onion or spices may be added, so the exact flavor and texture differ between recipes.
How do you make Cretan spread with cheese?
To make Cretan spread with cheese, crumble or mash the cheese, then mix it with olive oil and finely chopped herbs. Add optional ingredients such as garlic or walnuts, and leave it slightly textured rather than blending it completely smooth.
How do you serve Cretan spread with cheese?
Serve Cretan spread with cheese chilled or at room temperature as a meze or appetizer. It pairs well with toasted bread, pita, crackers and raw vegetables; a little olive oil and fresh herbs make a simple garnish.
What cheese can you use in Cretan spread with cheese?
A salty white brined cheese or a mild, soft cheese works well in Cretan spread with cheese. Combining a firmer cheese with a softer one gives the spread both a pronounced savory taste and an easy-to-spread consistency.
Is Cretan spread with cheese the same as tirokafteri?
No, Cretan spread with cheese is not necessarily tirokafteri. Tirokafteri is typically a Greek cheese dip with a noticeable spicy kick from hot peppers, while Cretan-style cheese spreads often emphasize herbs, olive oil and sometimes nuts.
Is Cretan spread with cheese spicy?
Usually, Cretan spread with cheese is not spicy unless hot pepper or chili is added. Many versions get their flavor from herbs, garlic and olive oil instead, so check the recipe or taste it if you prefer mild dips.
How long does Cretan spread with cheese keep in the fridge?
Keep Cretan spread with cheese in a sealed container in the refrigerator and eat it within a few days. Avoid leaving it out for extended periods, especially when serving it at a party or buffet.
Can you make Cretan spread with cheese ahead of time?
Yes, Cretan spread with cheese can be made ahead and refrigerated in a covered container. Stir it before serving, and add delicate fresh herbs just before serving if you want their flavor and color to stay bright.
Can you freeze Cretan spread with cheese?
Freezing Cretan spread with cheese is not recommended. The cheese and olive oil can separate as it thaws, leaving a watery or grainy texture; make a fresh batch and refrigerate it instead.
Cretan spread with cheese Vitamins & Minerals
Vitamins
B12
0.21µg · 9% DV
Vitamin E
0.84mg · 6% DV
B2
0.07mg · 5% DV
Vitamin K
5.4µg · 5% DV
Minerals
Sodium
186mg · 8% DV
Calcium
66mg · 7% DV
Phosphorus
45mg · 6% DV
Selenium
2.1µg · 4% DV
Potassium ⭐
29mg · 1% DV
Cretan spread with cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cretan spread with cheese
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.
What is Cretan spread with cheese?
Cretan spread with cheese is a Mediterranean-style cheese spread made with herbs and olive oil, inspired by the flavours associated with Crete. Recipes vary: the cheese and herbs can differ, and the mixture may be smooth or left a little chunky. It is served as a meze, rather than as a main dish.
Its savoury, tangy taste and soft, rich texture pair well with bread, crackers or crisp vegetables. In Greece and beyond, it fits naturally on a shared appetiser table; elsewhere, it also works as a sandwich spread or a simple snack. Cheese gives it some protein, while the olive oil and cheese make it relatively rich in fat. Keep the portion modest, or serve it with plenty of fresh vegetables for a lighter plate.
How Nutritious Is Cretan spread with cheese?
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 spread with cheese 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 spread with cheese Contain Allergens?
Contains these allergens:
Which Diets Is Cretan spread with cheese 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 spread with cheese Fat Profile
SATURATED
2.16g
MONOUNSATURATED
4.44g
POLYUNSATURATED
0.51g
Omega 6:3 ratio 8.4:1
Above the ideal 4:1 (8.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.