What is the healthiest spread to put on bread? A Comprehensive Guide

October 11, 2025 •

4 min read

According to a study cited by EatingWell, people who eat hummus tend to consume more fiber and essential vitamins. So, what is the healthiest spread to put on bread? The answer often depends on your nutritional goals, but whole-food options like avocado, nut butters, and hummus generally outperform traditional butter and margarine by offering more nutrients and less saturated fat.

Quick Summary

This guide compares nutritious bread spreads like avocado, hummus, and various nut butters to help you find the best option for your dietary needs. It analyzes ingredients, fats, and overall health benefits to inform your choice. Learn about the healthiest alternatives to high-saturated-fat butter and how to incorporate them into your daily routine.

Key Points

Mashed avocado offers healthy fats: It is rich in monounsaturated fats and essential vitamins, supporting heart health and providing a creamy, satisfying texture without the saturated fat of butter.
Hummus provides protein and fiber: Made from chickpeas and tahini, hummus is a filling, plant-based spread that aids in digestion and provides key minerals like iron and zinc.
Choose natural nut and seed butters: Opt for varieties with minimal ingredients to avoid added sugars, salt, and hydrogenated oils, which can negate the health benefits of their protein, fiber, and healthy fats.
Low-fat ricotta is a smart dairy option: As a protein-rich, low-fat alternative to cream cheese, ricotta offers calcium and vitamin B12, and can be customized with herbs for more flavor.
Avoid excessive butter and margarine: Traditional butter is high in saturated fat, while many margarines contain unhealthy trans fats or palm oil, making them less healthy for regular consumption.
Focus on whole-food options: The healthiest spreads are generally those derived from whole foods, providing more natural nutrients and fewer additives compared to heavily processed alternatives.

Navigating the World of Healthy Bread Spreads

When it comes to healthy eating, the spreads we use on our bread can make a significant impact on our daily nutrition. While butter and margarine have long been staples, many other options offer superior health benefits, from heart-healthy fats to crucial vitamins and minerals. The key is to look for spreads made from whole-food ingredients with minimal additives, sugars, and trans fats.

Mashed Avocado: The Heart-Healthy Champion

Mashed avocado has become a wildly popular choice for health-conscious eaters, and for good reason. It’s packed with heart-healthy monounsaturated fats that can help improve cholesterol levels. A single serving provides a healthy dose of fiber, along with essential vitamins like K, E, and C, and minerals such as potassium and folate.

To make a simple and nutritious avocado spread, just mash a ripe avocado with a fork and add a squeeze of fresh lime or lemon juice, a pinch of salt, and some pepper. You can also elevate the flavor with a dash of chili flakes, minced garlic, or fresh herbs like cilantro or parsley. Avocado's rich, creamy texture makes it a satisfying alternative to butter while offering a powerhouse of nutrients.

Hummus: The Protein-Packed Alternative

Made primarily from chickpeas, tahini (sesame seed paste), lemon juice, and olive oil, hummus is an excellent plant-based spread that is low in saturated fat and high in protein and fiber. This potent combination helps you feel full and satisfied, making it a great choice for weight management.

Beyond its satiating qualities, hummus also offers numerous micronutrients, including iron, zinc, magnesium, and folate. It is also known to support digestive health and has anti-inflammatory properties. While a 2-tablespoon serving isn't a massive protein source (around 2 grams), its overall nutritional profile makes it a highly beneficial addition to your diet. Pair it with a slice of whole-grain bread and add some fresh vegetables like cucumber or tomato for a complete, healthy snack.

Nut and Seed Butters: High-Protein and Flavorful

Nut and seed butters like almond, peanut, and sunflower seed butter are fantastic sources of protein, fiber, and healthy fats, primarily monounsaturated fats. When choosing a nut or seed butter, it's crucial to select natural versions that have minimal ingredients—ideally just the nuts/seeds and maybe a little salt. Many commercial brands add sugar, hydrogenated oils, and unnecessary preservatives.

Almond Butter: Rich in vitamin E, magnesium, and calcium, almond butter is a nutritional powerhouse.
Peanut Butter: One of the most affordable and highest in protein, peanut butter is a great all-around option. For those with peanut allergies, sunflower seed butter is an excellent alternative.
Sunflower Seed Butter: A fantastic nut-free alternative that is also high in protein, healthy fats, and vitamin E.

Creamy Ricotta: A Dairy-Based Healthy Option

For those who prefer a dairy-based spread, ricotta cheese is a surprisingly healthy option, especially compared to high-fat cream cheese. Ricotta is made from whey and is a good source of protein, with a low-fat and low-glycemic profile. It’s also rich in calcium and vitamin B12, which are important for bone and nervous system health. For an extra nutrient boost, mix ricotta with fresh herbs, a little lemon zest, or some chopped spinach.

What to Avoid: The Hidden Dangers

While the options above provide numerous benefits, some spreads should be limited or avoided. Traditional butter is high in saturated fat and cholesterol, contributing to a higher risk of heart disease. Margarines, though often marketed as healthy, can contain unhealthy trans fats, and many plant-based butters use palm oil, which is high in saturated fat. Always read the ingredients list to avoid added sugars and hydrogenated oils, which can increase bad cholesterol.

Comparison of Healthy Spreads


Spread Type	Key Health Benefits	Notable Vitamins & Minerals	Typical Fat Profile	Considerations
Mashed Avocado	High in heart-healthy monounsaturated fats. Supports heart health and satiety.	Potassium, Folate, Vitamin K, E, and C.	Primarily monounsaturated fats.	Can be high in calories, so portion control is important.
Hummus	Good source of plant-based protein and fiber. Low in saturated fat.	Iron, Magnesium, Zinc, Folate.	Healthy fats from tahini and olive oil.	Check labels for sodium content. Best when paired with veggies.
Nut & Seed Butters	Excellent source of protein, fiber, and heart-healthy fats.	Varies by type; Almonds (Vit E), Walnuts (Omega-3), Sunflower Seeds (Vit E).	Mostly monounsaturated fats.	Opt for natural, unsalted versions without added oils or sugar.
Ricotta Cheese (Low-Fat)	Good source of protein and calcium. Low-fat and low-glycemic.	Calcium, Vitamin B12, Vitamin K.	Relatively low in fat, especially saturated fat, compared to other cheeses.	Still a dairy product, so not suitable for vegans. Mix with herbs for extra flavor.
Olive Oil	Rich in antioxidants and healthy monounsaturated fats.	Vitamin E, Vitamin K.	Primarily monounsaturated fats.	Use as a drizzle rather than a heavy spread due to higher calorie density.

Conclusion: Making the Right Choice

When considering what is the healthiest spread to put on bread, the best answer is one that aligns with your individual dietary needs while offering a wealth of nutrients. While there's no single 'best' choice for everyone, options like mashed avocado, hummus, and natural nut or seed butters consistently top the list due to their whole-food origins and beneficial fat profiles. By opting for these alternatives over traditional, high-saturated-fat choices, you can make a simple, delicious, and impactful change toward a healthier diet.

For further reading on heart-healthy spreads and diet recommendations, explore resources from the American Heart Association.

Frequently Asked Questions

Hummus is often recommended for weight loss due to its combination of protein and fiber, which promotes satiety and can reduce overall calorie intake. Mashed avocado is another great option, as its healthy fats help you feel full.

Yes, natural peanut butter (made solely from peanuts and salt) is very healthy. It's a great source of protein and healthy fats. However, many commercial brands contain added sugar and hydrogenated oils, so always check the ingredients list.

You can easily make healthy spreads like avocado toast with lime juice and seasonings, or pumpkin seed butter by roasting and blending the seeds in a food processor. For a savory option, a simple beet and yogurt spread is a nutritious choice.

Ricotta cheese is generally a healthier option than standard cream cheese, as it contains significantly less fat and more protein. For the healthiest choice, opt for low-fat or fat-free ricotta.

Excellent vegan alternatives to butter include mashed avocado, hummus, and natural nut or seed butters. You can also find vegan butter spreads, but check the labels to ensure they are low in saturated fats from oils like palm or coconut.

Beyond the common choices, consider spreads like pesto made with fresh basil and olive oil, or a simple mixture of blended cottage cheese with herbs for a high-protein, creamy spread. A beetroot and yogurt spread is another nutritious and colorful option.

Yes, high-quality olive oil can be brushed on or used as a dip for bread. It is rich in healthy monounsaturated fats and antioxidants, but due to its higher calorie density, it's best used in moderation.