Which is the Healthiest Spread to Put on Bread? A Comprehensive Guide

October 29, 2025 •

3 min read

According to Consumer Reports, hummus and avocado are standout choices among healthy bread spreads, offering significant nutritional benefits over high-saturated fat options like butter. Finding the healthiest spread to put on bread means looking at the quality of fats, protein, and fiber, not just calories alone.

Quick Summary

This guide compares popular bread spreads like hummus, avocado, and natural nut butters with common options such as butter and jams to determine the most nutritious choices.

Key Points

Mashed Avocado: Offers heart-healthy monounsaturated fats, fiber, and potassium, promoting satiety and good cholesterol.
Hummus: A plant-based powerhouse rich in protein, fiber, and healthy fats, aiding blood sugar control and weight management.
Natural Nut Butters: Provides protein, fiber, and healthy fats. Choose versions without added sugar, palm oil, or hydrogenated oils.
Extra Virgin Olive Oil: Contains antioxidants and monounsaturated fats, making it a heart-healthy choice for dipping bread.
Limit Butter and Jam: These spreads are typically high in saturated fat or added sugars and offer less nutritional value.
Read Labels and Control Portions: Be mindful of ingredients and portion sizes, as even healthy spreads can be high in calories.

For many, toast or a sandwich is a daily staple. But the choice of spread can drastically impact the nutritional value of your meal. The healthiest spreads are typically those rich in healthy fats, protein, and fiber, with minimal added sugar and harmful fats. Let's delve into the best options and what to watch out for.

The Top Contenders: Nutrient-Dense Spreads

Mashed Avocado

Avocado is a nutritional powerhouse, making it one of the healthiest spreads available.

Healthy Fats: Packed with heart-healthy monounsaturated fats that help lower bad cholesterol.
Fiber and Vitamins: An excellent source of dietary fiber, as well as vitamins K, C, and E, plus a high concentration of potassium.
Satiety: The combination of fats and fiber helps keep you feeling full and satisfied longer, which can aid in weight management.

Hummus

Made from chickpeas, tahini, lemon juice, and olive oil, traditional hummus is a fantastic, savory alternative.

Plant-Based Protein and Fiber: Provides a significant boost of both, promoting satiety and supporting digestive health.
Balanced Nutrients: Its ingredients offer a mix of protein, fiber, and healthy fats, which helps manage blood sugar levels by slowing carbohydrate absorption.
Anti-inflammatory: The olive oil and chickpeas contain anti-inflammatory properties.

Natural Nut and Seed Butters

Not all nut butters are created equal. Choose a natural variety with a short, simple ingredients list.

Protein and Fiber: Peanut, almond, and cashew butters offer valuable protein and fiber.
Healthy Monounsaturated Fats: High in good fats that contribute to heart health.
Minimal Additives: Look for brands that only contain nuts and salt, avoiding added sugars, hydrogenated oils, or palm oil.
Allergy-Friendly Options: Sunflower seed butter is an excellent choice for those with nut allergies.

Extra Virgin Olive Oil

EVOO is a staple of the heart-healthy Mediterranean diet and a simple, yet elegant, spread or dip for bread.

Antioxidants: Abundant in antioxidants and anti-inflammatory compounds.
Heart Health: Rich in monounsaturated fats that have been shown to reduce the risk of cardiovascular disease.
Flavor Profile: Can be flavored with herbs or garlic for added taste.

Spreads to Approach with Caution

Butter and Buttery Spreads

Saturated Fat: Butter is high in saturated fat, which can raise cholesterol levels when consumed in excess.
Margarine Issues: Many margarines or plant-based butters use a blend of oils, some containing higher saturated fat oils like palm oil. Always check labels carefully.

Jams and Jellies

Added Sugars: Most commercial jams and jellies are filled with added sugars, offering little nutritional benefit.
Healthier Alternatives: Instead of sugary spreads, use mashed fresh berries or a small amount of low-sugar fruit spread.

Comparison Table: Popular Spreads at a Glance


Spread Type	Healthy Fats	Protein	Fiber	Added Sugar	Saturated Fat
Mashed Avocado	High	Low	High	None	Low
Hummus	High	Medium	High	None	Very Low
Natural Nut Butter	High	High	High	None (if unsweetened)	Medium
Butter	Low	Very Low	None	None	High
Standard Fruit Jam	None	Very Low	Low	High	None

Smart Tips for Choosing and Using Healthy Spreads

Read the Ingredients List: The best products have the fewest ingredients. For nut butters, check for just nuts and maybe salt.
Control Your Portions: Even healthy fats are calorie-dense. A tablespoon or two is generally enough.
Flavor with Spices and Herbs: Use spices like chili flakes on avocado or fresh herbs in olive oil to add flavor without excess calories.
Make Your Own: Creating your own hummus or nut butter allows you to control all the ingredients and avoid unnecessary additives.

Conclusion

While there is no single "best" option for everyone, avocado, hummus, natural nut butters, and extra virgin olive oil consistently rank as the healthiest spreads to put on bread due to their rich nutrient profiles. They offer heart-healthy fats, protein, and fiber, all crucial for a balanced diet. Ultimately, the healthiest choice depends on your personal nutritional needs and tastes, but prioritizing these whole-food, minimally processed options is a great start. Always remember to read labels, choose wisely, and enjoy in moderation. A great resource for further reading is this article from Consumer Reports.

Frequently Asked Questions

Hummus is one of the healthiest savory spreads, providing a great mix of protein, fiber, and healthy fats from chickpeas and tahini, making it very satisfying and beneficial for heart health.

Yes, natural peanut butter made from only peanuts and salt is a healthy spread. It provides protein, fiber, and heart-healthy monounsaturated fats. Avoid varieties with added sugars or hydrogenated oils.

Look for spreads made from whole-food ingredients like vegetables, nuts, or seeds. Prioritize products low in saturated fat and with no added sugars or fillers, and always check the ingredients list.

Standard jams and jellies are not a healthy choice due to their high sugar content. For a sweet option, use fresh mashed fruit or a low-sugar fruit spread in moderation instead.

Yes, avocado toast is a very healthy choice, provided you use whole-grain bread and practice portion control. Avocado is rich in heart-healthy fats, fiber, and vitamins.

For weight loss, high-fiber, high-protein spreads like hummus and mashed avocado are excellent choices. They increase satiety, helping you feel fuller for longer and reduce overall calorie intake.

Yes, a small amount of butter can be part of a healthy diet, especially if the rest of your diet is balanced. However, it's high in saturated fat and should be seen as a treat rather than a primary spread.