Which is the healthiest spread to use?

November 11, 2025 •

4 min read

According to the American Heart Association, replacing saturated fats with healthier unsaturated fats decreases heart disease risk. This nutritional guidance is key when deciding which is the healthiest spread to use for toast, sandwiches, and cooking, with many options offering superior heart health benefits compared to traditional butter.

Quick Summary

This guide compares popular spreads like nut butters, avocado, hummus, and fortified margarines. It evaluates each option based on key nutritional factors such as saturated fat, unsaturated fat, protein, and fiber. The article also provides actionable tips for choosing the most beneficial spreads and avoiding hidden additives.

Key Points

Prioritize Unsaturated Fats: Choose spreads rich in monounsaturated and polyunsaturated fats, like those found in avocados and olive oil, over saturated fats found in dairy butter.
Choose Natural Nut Butters: Select peanut, almond, or sunflower seed butters with minimal ingredients (just the nut/seed and salt) to avoid added sugars and oils.
Consider Whole-Food Options: Spreads like mashed avocado and hummus offer valuable fiber, protein, and micronutrients not found in many processed alternatives.
Read Labels Carefully: Always check the nutrition panel for saturated fat, sodium, and added sugars. Look for products with low saturated fat content.
Opt for Tub Spreads Over Sticks: Buttery spreads sold in tubs generally contain less saturated fat and more healthy unsaturated fats than their stick counterparts.
Limit Heavily Processed Spreads: While some plant-based spreads are healthier than butter, highly processed options with long ingredient lists and emulsifiers should be used sparingly.

Understanding the Nutrients in Spreads

Making an informed choice about the healthiest spread to use requires understanding the different types of fat and other nutrients they contain. Not all fats are created equal; the fat profile is the most important consideration when comparing options like butter, nut butters, and various plant-based alternatives.

Saturated vs. Unsaturated Fats

Saturated Fats: Found in high amounts in butter, cream cheese, and some coconut or palm oil-based products, these fats have been linked to higher LDL ('bad') cholesterol levels. Limiting saturated fat intake is a primary goal for many seeking heart-healthy diets. Ghee, for example, is highly concentrated in saturated fat.
Unsaturated Fats: These are the 'healthy' fats, including monounsaturated (MUFAs) and polyunsaturated (PUFAs) fats. Rich sources include olive oil, avocados, and nuts. Replacing saturated fats with unsaturated fats is associated with a lower risk of heart disease.

Other Nutritional Considerations

Beyond fat, look for spreads that offer additional nutritional benefits. Many whole-food options, like avocado and hummus, provide fiber, vitamins, and minerals that processed spreads lack. Protein is another bonus found in many nut and seed butters, contributing to a feeling of fullness and energy.

A Closer Look at Healthy Spreads

Nut and Seed Butters

Unsalted, natural nut and seed butters are excellent sources of healthy monounsaturated fats, protein, and fiber. Options include:

Peanut Butter: A classic, but check for added sugars and oils. Opt for versions with just peanuts and salt.
Almond Butter: A great alternative rich in healthy fats, vitamin E, and fiber.
Sunflower Seed Butter: An ideal choice for those with peanut or tree nut allergies, offering similar protein and fiber benefits.

Avocado

Whether mashed or sliced, avocado is a whole-food spread packed with monounsaturated fats, fiber, potassium, and vitamins. It is naturally free of cholesterol and trans fat. A half avocado on toast can provide a filling, nutrient-dense start to your day.

Hummus

Made from chickpeas, tahini (sesame seed paste), and olive oil, hummus offers a low-saturated-fat, high-fiber, and plant-protein-rich alternative. This savory spread is not only heart-healthy but also contains nutrients not found in butter.

Extra Virgin Olive Oil (EVOO)

EVOO is a staple of the Mediterranean diet and is full of heart-healthy monounsaturated fats and antioxidants. Instead of a solid spread, it can be drizzled on bread, used for dipping, or incorporated into spreads.

Plant-Based Buttery Spreads

For those who prefer a butter-like texture, plant-based spreads can be a lower-saturated-fat alternative. However, it's crucial to check labels carefully. Many are made from a blend of vegetable oils, some of which (like palm and coconut) are high in saturated fat. Look for tub varieties made with healthier oils like canola, soy, or olive oil, which are typically lower in saturated fat than stick versions.

Fortified Spreads with Plant Sterols

Some margarines and spreads are fortified with plant sterols, which can help modestly lower LDL cholesterol levels. These are often low in saturated fat and calories, but they are not a substitute for an overall healthy diet. It's advisable to consult a doctor before using these products, especially if on cholesterol-lowering medication.

How to Choose the Healthiest Spread

To make the best choice for your health, consider these factors when evaluating spreads:

Fat Profile: Prioritize products high in monounsaturated and polyunsaturated fats, and low in saturated fats.
Read the Label: Check the ingredients list for unnecessary additives, fillers, or high amounts of added sugar and salt.
Minimally Processed: Whole-food options like avocado and natural nut butters are generally the least processed choices.
Saturated Fat Limit: Aim for products with 15% or less saturated fat per 100g, or ideally 12% or less.
No Trans Fats: Though largely phased out, always check to ensure there are no hydrogenated or partially hydrogenated oils listed.
Sodium Content: Opt for low-sodium or unsalted varieties whenever possible.

Comparison Table: Popular Spreads


Feature	Butter (Dairy)	Nut/Seed Butter (Natural)	Avocado (Mashed)	Plant-Based Spread (Tub)
Saturated Fat	High (approx. 7g/tbsp)	Low-Medium (approx. 1-4g/tbsp)	Very Low (approx. 1.6g/half fruit)	Low (approx. 2g/tbsp)
Unsaturated Fat	Very Low	High	High	High
Protein	Negligible	Good Source	Low	Negligible
Fiber	No	Good Source	High	Negligible
Additives	Minimal (Salt)	Varies (check label)	None	Varies (check label)
Best For	Flavor (moderation)	Protein/Fiber boost	Fiber/MUFAs/Nutrients	Low-saturated fat alternative

Conclusion

Ultimately, there is no single 'healthiest' spread for every person, as the ideal choice depends on individual dietary needs and preferences. However, moving away from high-saturated-fat options like traditional butter is a clear step toward better heart health. Whole-food spreads like mashed avocado and natural nut butters offer superior nutrition, providing healthy fats, fiber, and protein that processed alternatives lack. For those seeking a butter-like texture, tub spreads made from healthier oils like canola or olive oil, especially those fortified with plant sterols, offer a lower saturated fat option. By prioritizing lower saturated fat content and fewer additives, you can easily find a nutritious and delicious spread. For more detailed information on healthy fats and their impact on cardiovascular health, refer to the American Heart Association.

Healthiest Spreads to Choose

Natural Nut and Seed Butters: Opt for varieties with minimal ingredients (just nuts/seeds and salt) for a high-protein, high-fiber, and healthy fat option.
Mashed Avocado: A whole-food powerhouse offering a rich source of monounsaturated fats, fiber, and potassium.
Hummus: A flavorful and healthy option rich in plant protein and fiber from chickpeas.
Extra Virgin Olive Oil: Ideal for dipping or drizzling, providing a simple, antioxidant-rich source of healthy fats.
Fortified Plant Spreads: For those needing to lower cholesterol, fortified tub spreads with plant sterols can be effective when used as part of a balanced diet.

Final Takeaway

Making a conscious effort to select healthier spreads can significantly improve your diet. By choosing options like natural nut butters or avocado, you replace less healthy fats with beneficial ones that support heart health and provide essential nutrients. Reading labels for saturated fat, added sugar, and sodium is crucial, as is moderation. A simple spread swap can lead to substantial long-term health benefits.

Frequently Asked Questions

Not all nut butters are equally healthy. The healthiest options are natural varieties containing only nuts and a small amount of salt. Many commercial brands contain added sugars, salt, and hydrogenated oils, which make them less healthy.

Modern margarine, especially soft spreads in tubs made from vegetable oils, is generally healthier than butter because it is lower in saturated fat and higher in unsaturated fats. Look for brands that are trans-fat-free and low in saturated fat.

Coconut oil is high in saturated fat and raises LDL ('bad') cholesterol as much as butter does, so it is not considered a heart-healthy alternative for spreading. Healthier spreads like olive oil, avocado, or nut butters are better choices.

Look for a short ingredient list with whole foods at the top. For spreads, this might mean simply nuts or seeds. Avoid products listing hydrogenated oils, excessive added sugar, or high levels of sodium.

Hummus is lower in fat and calories than nut butter but is still a great source of fiber and plant-based protein. Nut butter is more calorie-dense and provides more protein per serving, but both are excellent, heart-healthy options.

For individuals with high cholesterol, spreads fortified with plant sterols can help reduce LDL cholesterol when consumed daily as part of a balanced, low-saturated-fat diet. They are not a magic bullet and should not replace overall healthy eating habits.

Whipped butter is simply regular butter with air incorporated, which reduces the amount of butter per serving and thus the saturated fat and calorie content per tablespoon. However, it is still a dairy product high in saturated fat and not as healthy as a plant-based spread or whole food.