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Cretan Walnut Spread Calories
Rich in omega-3, fiber, vitamin E; Mediterranean meze
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Cretan Walnut Spread (30 g) has 123 calories. That works out to 410 calories per 100 g. It contains 4.2 g of carbs, 2.6 g of protein, 10.8 g of fat and 1.7 g of fiber. Its 0.4 mg of Copper covers 43% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Cretan Walnut Spread Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
123
KCAL / 30G
Carbs
4.2g
· 2% DV
Protein
2.6g
· 5% DV
Fat
10.8g
· 14% DV
Fiber
1.7g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 14% · Protein 8% · Fat 78%
Cretan Walnut Spread nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 123 kcal | |
| Total fat | 10.8 g | 14% |
| Saturated fat | 0.96 g | 5% |
| Trans fat | 0 g | |
| Sodium | 66 mg | 3% |
| Total carbohydrate | 4.2 g | 2% |
| Fiber | 1.7 g | 6% |
| 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 Walnut Spread?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 123 kcal |
| 1 tablespoon (small) | 15 g | 62 kcal |
| 1 slice (thin) | 20 g | 82 kcal |
| 1 serving (small) | 25 g | 103 kcal |
| 1 slice (thick) | 35 g | 144 kcal |
| 1 piece (whole) | 40 g | 164 kcal |
| 3 tablespoon (large) | 45 g | 185 kcal |
| 1 serving (large) | 50 g | 205 kcal |
| 100 g | 100 g | 410 kcal |
Calculated from 410 calories per 100 g.
Frequently Asked Questions About Cretan Walnut Spread
What is Cretan walnut spread?
Cretan walnut spread is a savory dip or meze made around walnuts, usually blended with olive oil and seasonings. Recipes vary: some include herbs, garlic and lemon, while others add cheese or another creamy ingredient.
How do you make Cretan walnut spread?
To make Cretan walnut spread, pulse walnuts with olive oil and seasonings until they reach your preferred texture. Add garlic, lemon, herbs or a creamy ingredient to taste, then chill briefly so the flavors can come together.
What does Cretan walnut spread taste like?
Cretan walnut spread tastes nutty and savory, with a rich texture from the walnuts and olive oil. Garlic, lemon, herbs or cheese can make individual versions sharper, fresher or creamier.
Does Cretan walnut spread contain cheese?
Sometimes: some Cretan walnut spread recipes include a soft or brined cheese, while others rely on walnuts, oil and seasonings. Check the recipe or ingredient list if you need to know which version you have.
What do you serve with Cretan walnut spread?
Serve Cretan walnut spread with toasted bread, crackers, pita or crunchy vegetables as part of a meze platter. It also pairs well with olives and fresh vegetables, which balance its rich, nutty flavor.
Can you use Cretan walnut spread in a sandwich?
Yes, Cretan walnut spread works as a sandwich filling or condiment. Spread a thin layer on bread and add crisp vegetables such as cucumber or lettuce; its rich texture pairs best with fresh, lightly flavored additions.
How long does Cretan walnut spread keep in the fridge?
Cretan walnut spread keeps for about 3 days in a covered container in the refrigerator. Use a clean utensil each time, and be especially cautious with versions made with fresh cheese or herbs.
Can you freeze Cretan walnut spread?
Yes, you can freeze Cretan walnut spread, though thawing may make it separate or turn grainy. Freeze it in small airtight portions, thaw it in the refrigerator, and stir well before serving.
Where does Cretan walnut spread come from?
Cretan walnut spread is a Cretan-style meze associated with the island’s Mediterranean food traditions. Recipes vary by household, so the name describes a style of walnut spread rather than one fixed, standardized formula.
Is Cretan walnut spread good for you?
Cretan walnut spread provides fiber and unsaturated fats from walnuts, but it is also rich and easy to serve in generous portions. Enjoy a modest amount alongside vegetables or other foods rather than treating it as a light dip.
Cretan Walnut Spread Vitamins & Minerals
Vitamins
B1
0.11mg · 9% DV
B6
0.14mg · 8% DV
Biotin
1.8µg · 6% DV
Folate
23.1µg · 6% DV
Minerals
Copper
0.39mg · 43% DV
Manganese
0.57mg · 25% DV
Phosphorus
69mg · 10% DV
Magnesium
36mg · 9% DV
Potassium ⭐
102mg · 3% DV
Sodium
66mg · 3% DV
Cretan Walnut Spread Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cretan Walnut Spread
To burn the 123 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 Walnut Spread?
Cretan Walnut Spread is a Turkish meze inspired by the Girit ezmesi tradition associated with Crete. Recipes vary, but the walnut version is commonly made by blending walnuts with cheese and olive oil; garlic or herbs may be added. It is served as a savoury spread rather than a sweet nut butter.
Its flavour is rich and gently earthy, with a salty tang from the cheese, and its texture can range from coarse to smooth. In Turkey it appears alongside bread and vegetables on a meze table; elsewhere, serve it with toast, crackers or raw vegetables as a starter or snack. Walnuts and oil make it energy-dense, while it also provides fibre. A thin layer with crisp vegetables makes for a lighter serving.
How Nutritious Is Cretan Walnut 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 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 Spread Contain Allergens?
Contains these allergens:
Which Diets Is Cretan Walnut 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
— Not suitable
Low FODMAP
— Not suitable
Cretan Walnut Spread Fat Profile
SATURATED
0.96g
MONOUNSATURATED
2.55g
POLYUNSATURATED
6.75g
Omega 6:3 ratio 4.2:1
Above the ideal 4:1 (4.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.