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Spreadable protein Calories
Protein-rich spread
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Spreadable protein (20 g) has 88 calories. That works out to 440 calories per 100 g. It contains 7 g of carbs, 5 g of protein, 5 g of fat and 1.6 g of fiber. Its 0.1 mg of Copper covers 10% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Spreadable protein Nutrition Facts
Selected: 1 tablespoon (medium) · 20 g
88
KCAL / 20G
Carbs
7g
· 3% DV
Protein
5g
· 10% DV
Fat
5g
· 6% DV
Fiber
1.6g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 30% · Protein 22% · Fat 48%
Spreadable protein nutrition facts table · 1 tablespoon (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 88 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 1.04 g | 5% |
| Trans fat | 0 g | |
| Sodium | 36 mg | 2% |
| Total carbohydrate | 7 g | 3% |
| Fiber | 1.6 g | 6% |
| Protein | 5 g | 10% |
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 Spreadable protein?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 20 g | 88 kcal |
| 1 teaspoon (small) | 5 g | 22 kcal |
| 2 teaspoon (medium) | 10 g | 44 kcal |
| 1 tablespoon (small) | 15 g | 66 kcal |
| 1 serving (medium) | 30 g | 132 kcal |
| 2 tablespoon (double) | 40 g | 176 kcal |
| 1 serving (large) | 50 g | 220 kcal |
| 3 tablespoon (triple) | 60 g | 264 kcal |
| 100 g | 100 g | 440 kcal |
Calculated from 440 calories per 100 g.
Frequently Asked Questions About Spreadable protein
What is spreadable protein?
Spreadable protein is a spread sold for eating on bread or similar foods and promoted for its protein content. There is no single standard recipe, so ingredients, texture and flavor vary between products.
Is spreadable protein healthy?
Spreadable protein is not automatically a healthy choice just because it contains protein. It can fit into a meal, but check the product’s ingredient list for added sugar and salt as well as its protein claim.
How do you eat spreadable protein?
Spreadable protein is usually eaten by spreading it on bread, toast or crackers. You can also add a spoonful to a savory snack, but its flavor and texture determine which pairings work best.
Can spreadable protein replace protein powder?
No, spreadable protein is not a direct replacement for protein powder. A spread is eaten as food, while powder is mixed into drinks or recipes; their protein per serving and intended uses can differ.
Is spreadable protein the same as peanut butter?
No, spreadable protein is not necessarily peanut butter. Peanut butter is made from peanuts, whereas spreadable protein is a broad product description and can refer to spreads made with different ingredients.
Can you cook or bake with spreadable protein?
Yes, you can use spreadable protein in some recipes, but heating may change its texture. Stirring it into warm porridge off the heat is a simple option; follow the package directions for any specific cooking guidance.
Does spreadable protein need to be refrigerated after opening?
Some spreadable protein products need refrigeration after opening and others do not. Follow the storage directions on the package, close the container tightly and use a clean utensil to avoid introducing crumbs or moisture.
Does spreadable protein help with weight loss?
Spreadable protein does not cause weight loss on its own. Its protein may help make a snack more filling, but the amount eaten and what you pair it with still matter for the meal overall.
Is spreadable protein a good pre-workout snack?
Spreadable protein can work as a pre-workout snack if it sits comfortably in your stomach. Eat it on bread or another familiar carbohydrate source, and allow time to digest if the spread is rich or heavy.
Spreadable protein Vitamins & Minerals
Vitamins
Vitamin E
0.84mg · 6% DV
B2
0.06mg · 5% DV
B12
0.1µg · 4% DV
Biotin
0.8µg · 3% DV
Minerals
Copper
0.09mg · 10% DV
Phosphorus
62mg · 9% DV
Manganese
0.16mg · 7% DV
Magnesium
21mg · 5% DV
Potassium ⭐
78mg · 2% DV
Sodium
36mg · 2% DV
Spreadable protein Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Spreadable protein
To burn the 88 calories in 1 tablespoon (medium) (20 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 Spreadable protein?
Spreadable protein is a protein-focused spread, made to be spooned out and spread on bread or other foods. It is a product category rather than a traditional dish, so ingredients, flavour and texture can vary by brand; some versions are smooth, while others have more bite.
It works on toast, crackers or in a sandwich, as a quick breakfast or snack. The name reflects its nutritional profile: it provides 25 g of protein per 100 g, though it is also relatively energy-dense. For an easy, balanced pairing, use a modest layer with sliced vegetables or add it to a sandwich with crunchy greens.
How Nutritious Is Spreadable protein?
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
High
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 Spreadable protein Processed?
NOVA 4
Ultra-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 Spreadable protein Contain Allergens?
No known major allergens
Which Diets Is Spreadable protein 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
Spreadable protein Fat Profile
SATURATED
1.04g
MONOUNSATURATED
2.62g
POLYUNSATURATED
1.22g
Omega 6:3 ratio 58:1
Above the ideal 4:1 (58:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.