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Cretan walnut and seaweed spread Calories
Source of omega-3, vitamin E, and iodine
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (small) of Cretan walnut and seaweed spread (15 g) has 54 calories. That works out to 358 calories per 100 g. It contains 2.1 g of carbs, 1.3 g of protein, 4.6 g of fat and 0.9 g of fiber. Its 27.8 µg of Iodine covers 19% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Cretan walnut and seaweed spread Nutrition Facts
Selected: 1 tablespoon (small) · 15 g
54
KCAL / 15G
Carbs
2.1g
· 1% DV
Protein
1.3g
· 3% DV
Fat
4.6g
· 6% DV
Fiber
0.9g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 15% · Protein 9% · Fat 76%
Cretan walnut and seaweed spread nutrition facts table · 1 tablespoon (small) (15 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 54 kcal | |
| Total fat | 4.6 g | 6% |
| Saturated fat | 0.49 g | 2% |
| Trans fat | 0 g | |
| Sodium | 70 mg | 3% |
| Total carbohydrate | 2.1 g | 1% |
| Fiber | 0.9 g | 3% |
| Protein | 1.3 g | 3% |
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 Small Tablespoon of Cretan walnut and seaweed spread?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (small) | 15 g | 54 kcal |
| 1 teaspoon (mini) | 5 g | 18 kcal |
| 2 tablespoon (medium) | 30 g | 107 kcal |
| 1 serving (medium) | 35 g | 125 kcal |
| 3 tablespoon (large) | 45 g | 161 kcal |
| 0.25 cup (large) | 60 g | 215 kcal |
| 100 g | 100 g | 358 kcal |
| ½ cup (extra large) | 120 g | 430 kcal |
Calculated from 358 calories per 100 g.
Frequently Asked Questions About Cretan walnut and seaweed spread
What is in Cretan walnut and seaweed spread?
Cretan walnut and seaweed spread is made primarily from walnuts and seaweed, usually crushed or blended into a savory spread. Some recipes add olive oil, lemon, garlic, or herbs, so its exact ingredients and texture vary.
How do you eat Cretan walnut and seaweed spread?
Serve Cretan walnut and seaweed spread cold as an appetizer, spread it on toast, or offer it with crackers and raw vegetables. It also works as part of a mezze board alongside olives and other small dishes.
What does Cretan walnut and seaweed spread taste like?
Cretan walnut and seaweed spread combines the mellow, earthy taste of walnuts with a briny, sea-like flavor from the seaweed. Lemon or garlic in a particular recipe can make it brighter or more pungent.
Where does Cretan walnut and seaweed spread come from?
Cretan walnut and seaweed spread takes its name from Crete, the Greek island, and draws on the region's association with olive oil, nuts, and herb-based dishes. Recipes can vary, so the name alone does not guarantee one traditional formula.
Can you cook with Cretan walnut and seaweed spread?
Yes, Cretan walnut and seaweed spread can be stirred into warm pasta, grains, or roasted vegetables as a finishing sauce. Add it near the end rather than boiling it, which keeps its fresh seaweed flavor more noticeable.
Does Cretan walnut and seaweed spread need to be refrigerated?
Yes, refrigerate Cretan walnut and seaweed spread after opening, especially if it is homemade or sold chilled. Keep it in a covered container and use a clean spoon each time to reduce contamination.
Can you freeze Cretan walnut and seaweed spread?
Yes, you can freeze Cretan walnut and seaweed spread, though its texture may become less smooth as the walnut oils separate. Freeze it in small portions, thaw it in the refrigerator, and stir well before serving.
How is Cretan walnut and seaweed spread different from Cretan cheese spread?
Cretan walnut and seaweed spread gets its main flavors from walnuts and seaweed. A spread commonly called Cretan cheese spread instead features cheese and herbs, so it is creamier and has a more dairy-forward taste.
Is Cretan walnut and seaweed spread good for you?
Cretan walnut and seaweed spread can provide omega-3 fats and vitamin E from walnuts, as well as iodine from seaweed. It is also energy-dense, so a small serving makes a more practical addition to a meal than a large scoop.
Can people with thyroid conditions eat Cretan walnut and seaweed spread?
Cretan walnut and seaweed spread contains seaweed, whose iodine content can vary by type and recipe. If you have a thyroid condition or have been advised to limit iodine, ask your doctor or dietitian whether it suits your diet.
Cretan walnut and seaweed spread Vitamins & Minerals
Vitamins
Vitamin K
5.4µg · 5% DV
Biotin
0.93µg · 3% DV
Vitamin E
0.47mg · 3% DV
B6
0.05mg · 3% DV
Minerals
Iodine
28µg · 19% DV
Manganese
0.31mg · 13% DV
Copper
0.1mg · 11% DV
Magnesium
21mg · 5% DV
Sodium
70mg · 3% DV
Potassium ⭐
48mg · 1% DV
Cretan walnut and seaweed spread Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cretan walnut and seaweed spread
To burn the 54 calories in 1 tablespoon (small) (15 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 walnut and seaweed spread?
Cretan walnut and seaweed spread brings together walnuts and seaweed in a spread inspired by Cretan flavours. The walnuts give it a rich, rounded taste, while the seaweed adds a savoury, lightly briny note. Its soft, spoonable texture works well on bread or as a dip.
Serve it as part of a mezze-style spread, or enjoy it on toast, crackers or crisp vegetables. It is energy-dense, with fibre as well as fats; a small spoonful is usually enough to add plenty of flavour. Pair it with cucumber or other fresh vegetables for a lighter bite, or add it to a sandwich for a more substantial snack.
How Nutritious Is Cretan walnut and seaweed spread?
Nutrient density
High
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
Medium
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 walnut and seaweed 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 walnut and seaweed spread Contain Allergens?
Contains these allergens:
Which Diets Is Cretan walnut and seaweed spread Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Cretan walnut and seaweed spread Fat Profile
SATURATED
0.49g
MONOUNSATURATED
1.27g
POLYUNSATURATED
2.54g
Omega 6:3 ratio 5.3:1
Above the ideal 4:1 (5.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.