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Low Sodium Spread Calories
Low sodium, spreadable fat alternative
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Low Sodium Spread (14 g) has 66 calories. That works out to 470 calories per 100 g. It contains 0.1 g of carbs, 0 g of protein, 7.3 g of fat and 0 g of fiber. Its 84 µg of Vitamin A covers 9% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Low Sodium Spread Nutrition Facts
Selected: 1 tablespoon (medium) · 14 g
66
KCAL / 14G
Carbs
0.1g
· 0% DV
Protein
0g
· 0% DV
Fat
7.3g
· 9% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 1% · Protein 0% · Fat 99%
Low Sodium Spread nutrition facts table · 1 tablespoon (medium) (14 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 66 kcal | |
| Total fat | 7.3 g | 9% |
| Saturated fat | 1.96 g | 10% |
| Trans fat | 0.03 g | |
| Sodium | 5.6 mg | 0% |
| Total carbohydrate | 0.1 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 0 g | 0% |
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 Low Sodium Spread?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 14 g | 66 kcal |
| 1 teaspoon (small) | 5 g | 24 kcal |
| 1 slice (thin) | 10 g | 47 kcal |
| 1 pack (mini) | 10 g | 47 kcal |
| 1 piece (small) | 15 g | 71 kcal |
| 1 slice (thick) | 20 g | 94 kcal |
| 1 serving (medium) | 20 g | 94 kcal |
| 1 piece (large) | 25 g | 118 kcal |
| 2 tablespoon (large) | 28 g | 132 kcal |
| 100 g | 100 g | 470 kcal |
Calculated from 470 calories per 100 g.
Frequently Asked Questions About Low Sodium Spread
What is a low sodium spread?
A low sodium spread is a spreadable fat product made with less sodium than a comparable regular spread. It is commonly used on bread, but its ingredients and exact sodium content vary by brand.
Can you cook with low sodium spread?
Yes, low sodium spread can work in some everyday cooking, but it may contain more water and less fat than butter. It is not always suitable for high-heat frying or recipes that depend on butter’s texture.
Is low sodium spread a good substitute for butter?
Low sodium spread can replace butter on bread and toast, but it may not behave the same in baking or cooking. Its flavor, fat blend, and water content vary, so check whether a recipe allows spread rather than butter.
What is low sodium spread made of?
Low sodium spread is often made from vegetable oils and water, with ingredients such as emulsifiers or milk components in some versions. The recipe differs by brand, so the product name alone does not identify its ingredients.
Is low sodium spread salt-free?
No, low sodium spread is not necessarily salt-free. “Low sodium” means the product has less sodium than a comparison product, not that it contains none.
Does low sodium spread taste different from regular spread?
It can taste different. Less sodium may make the spread taste less salty, and the particular oils used can affect its flavor and mouthfeel. Some varieties are fairly mild, while others have a more noticeable buttery taste.
How should you store low sodium spread after opening?
Most low sodium spreads should be kept refrigerated after opening, with the container tightly closed. Follow the storage instructions on the package, since formulations and recommended storage can differ.
Can low sodium spread help reduce sodium intake?
Yes, choosing low sodium spread instead of a higher-sodium spread can reduce sodium from that food. The amount saved depends on the products being compared, and the spread does not make the rest of a meal low in sodium.
Can low sodium spread be used in baking?
Sometimes, but low sodium spread may produce a different texture from butter because its water and fat proportions can differ. It is more likely to work in forgiving recipes than in pastries where solid butter is essential.
Is low sodium spread suitable for people with high blood pressure?
It may be a useful lower-sodium choice, but suitability depends on the person’s sodium target and the specific product. If you have a prescribed sodium limit or take medication affected by diet, ask your clinician or dietitian.
Low Sodium Spread Vitamins & Minerals
Vitamins
Vitamin A
84µg · 9% DV
Vitamin E
1.4mg · 9% DV
Vitamin D
0.98µg · 5% DV
Biotin
0.07µg · 0% DV
Minerals
Sodium
5.6mg · 0% DV
Calcium
2.1mg · 0% DV
Copper
0mg · 0% DV
Zinc
0.01mg · 0% DV
Potassium ⭐
2.8mg · 0% DV
Low Sodium Spread Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Low Sodium Spread
To burn the 66 calories in 1 tablespoon (medium) (14 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 Low Sodium Spread?
Low Sodium Spread is a spreadable fat alternative, made to be easy to spread on bread while containing less sodium than a standard version. Its ingredients and suitability for cooking can vary, so check the pack for product-specific guidance.
It works on toast or sandwiches and can be served at breakfast with eggs, vegetables or fruit; some people also use it in home cooking where a spreadable fat is called for. It is mostly fat, with 52 g per 100 g, and provides very little protein or carbohydrate. For a lighter serving, use a thin layer, and pair it with fresh vegetables or other less salty toppings.
How Nutritious Is Low Sodium Spread?
Nutrient density
Low
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 Low Sodium Spread Processed?
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.
Does Low Sodium Spread Contain Allergens?
No known major allergens
Which Diets Is Low Sodium Spread Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Low Sodium Spread Fat Profile
SATURATED
1.96g
MONOUNSATURATED
3.36g
POLYUNSATURATED
1.82g
Omega 6:3 ratio 16.8:1
Above the ideal 4:1 (16.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.