Which spread is the healthiest? The definitive guide to healthy toppings

January 1, 2026 •

4 min read

According to a 2016 study, regular hummus eaters consume more fiber, folate, and magnesium on average. Navigating the grocery store aisles for a nutritious topping can be overwhelming, but understanding the nutritional profile of popular options is key to deciding which spread is the healthiest for your dietary needs.

Quick Summary

This guide compares popular spreads like avocado, hummus, and natural nut butters to help you determine the most nutritious choices. It highlights key benefits from healthy fats and fiber while explaining why some spreads should be limited.

Key Points

Embrace whole-food spreads: Opt for choices like avocado, hummus, and natural nut/seed butters for better nutrition.
Read the labels carefully: Choose nut butters and plant spreads with minimal ingredients and no added sugars or hydrogenated oils.
Favor unsaturated fats: Prioritize spreads high in monounsaturated and polyunsaturated fats, like olive oil, over those rich in saturated fat like butter.
Mind your portions: Even healthy spreads are calorie-dense, so moderation is key to managing your caloric intake.
Consider homemade options: Making your own hummus or nut butter allows you to control the ingredients and avoid excess sodium and preservatives.
Diversify your diet: Don't stick to just one spread; rotating your choices allows you to benefit from a wider range of nutrients, from vitamin E in almond butter to omega-3s in walnuts.

Comparing the Healthiest Spread Categories

Choosing a healthy spread can significantly impact your overall nutrient intake, replacing saturated fats and added sugars with beneficial fats, protein, and fiber. To determine which spread is the healthiest, we can categorize popular options based on their primary ingredients and nutritional benefits.

Nut and Seed Butters: A Powerhouse of Protein and Fiber

Natural nut and seed butters, made from just nuts or seeds and possibly a pinch of salt, offer an excellent nutritional profile. They provide protein, fiber, and heart-healthy monounsaturated and polyunsaturated fats. The key is to check the label for added sugars, trans fats, or hydrogenated oils.

Almond Butter: This is often a top contender due to its high fiber, protein, and vitamin E content. Vitamin E is a powerful antioxidant that protects against cell damage.
Peanut Butter: A popular, budget-friendly option, natural peanut butter (which is technically a legume) is packed with protein and B vitamins.
Walnut Butter: High in polyunsaturated fats, including alpha-linolenic acid (ALA) omega-3s, walnut butter is particularly beneficial for heart health.
Sunflower Seed Butter: For those with nut allergies, this is a fantastic, nutrient-dense alternative, offering high levels of magnesium and vitamin E.
Tahini: This creamy sesame seed paste is low in sugar and high in copper, a mineral many people lack.

Vegetable and Legume Spreads: Light and Fiber-Filled

Spreads made from vegetables and legumes are typically lower in calories and rich in fiber, making them excellent choices for satiety and digestive health.

Hummus: This creamy chickpea spread is rich in fiber and plant-based protein. The chickpeas and olive oil provide anti-inflammatory properties, and its low glycemic index is great for managing blood sugar levels.
Avocado Spread: Rich in monounsaturated fats, fiber, potassium, and various vitamins, avocado is a satisfying and heart-healthy option that promotes fullness.

Oil-Based Spreads: High-Quality Fats

For those who prefer a liquid fat, certain oils provide heart-healthy benefits that far surpass traditional butter.

Extra Virgin Olive Oil: A cornerstone of the Mediterranean diet, EVOO is high in monounsaturated fats and antioxidants called polyphenols, which help reduce inflammation and oxidative stress. You can use it as a dip for bread instead of spreading butter.
Plant-Based Tub Spreads: While not a whole food, modern plant-based buttery spreads (in tubs, not sticks) are often lower in saturated fat than dairy butter. Check the label to ensure they are primarily made from healthy oils like canola or olive oil, and limit those with high amounts of palm or coconut oil.

The Spreads to Limit for Better Health

While all foods can fit into a balanced diet in moderation, some spreads are less nutritionally dense and should be enjoyed as occasional treats.

Traditional Butter: High in saturated fat and cholesterol, butter should be used sparingly, especially if you have heart health concerns.
Jams and Jellies: Most commercial jams and jellies are loaded with added sugars and offer little nutritional value beyond calories.
Processed Nut Butters: Avoid nut butters with added sugars and hydrogenated oils, which contribute unhealthy fats and calories.

Nutritional Comparison of Popular Spreads (per 2 tablespoons, unless noted)


Spread	Calories	Saturated Fat (g)	Total Fat (g)	Protein (g)	Fiber (g)
Almond Butter	196	1.5	17.5	7	3
Peanut Butter	190	3	15.8	7	1.8
Hummus	142	2.2	10.8	4.8	3.3
Avocado (1/2 fruit)	120	1.6	11.2	1.6	6.7
Extra Virgin Olive Oil (1 tbsp)	120	2	14	0	0
Butter (1 tbsp)	102	7	11.5	0.1	0

Making the Healthiest Choice for You

When considering which spread is the healthiest, the best choice depends on your specific health goals and personal preferences. If you're looking for a high-fiber, protein-packed option, natural nut or seed butters are excellent. For a lower-calorie, nutrient-dense choice with gut-health benefits, hummus is a great all-rounder. Avocado provides a fantastic source of healthy fats and vitamins. For cooking, extra virgin olive oil stands out for its heart-healthy profile. It's important to remember that portion control is key, even with the healthiest options, and always check the label for unnecessary additives. For instance, homemade hummus is an easy way to control ingredients and sodium.

Conclusion: Prioritize Whole Foods and Smart Swaps

The verdict on which spread is the healthiest consistently points toward whole-food-based options like hummus, avocado, and natural nut and seed butters. These choices provide superior nutritional value compared to spreads high in saturated fats or added sugars. For optimal heart health and disease prevention, replacing saturated fats like butter with unsaturated fats from sources like extra virgin olive oil is strongly recommended. By making mindful substitutions and reading labels, you can easily boost the nutritional quality of your meals and snacks.

Hummus, for example, offers significant benefits for blood sugar and heart health, making it a smart swap for other condiments.

Frequently Asked Questions

Almond butter has a slight nutritional edge over peanut butter, offering more heart-healthy monounsaturated fat, fiber, and vitamin E. However, natural peanut butter is also a very healthy option, particularly with its high protein and B vitamin content. The healthiest choice is a natural version of either with no added sugar or oil.

Hummus is considered healthy because it's packed with fiber and plant-based protein from chickpeas. It also contains healthy fats from tahini and olive oil. Its low glycemic index helps manage blood sugar, and the fiber content aids digestion and keeps you feeling full longer.

To assess if a plant-based buttery spread is healthy, check the ingredient list. Look for options made with mostly unsaturated oils like olive or canola, in a soft tub container. Avoid those with a high saturated fat content from ingredients like palm or coconut oil. Stick versions often contain more saturated fat.

Yes, butter can be consumed as part of a healthy diet, but it should be used sparingly and in moderation. It is high in saturated fat, which can contribute to higher LDL ('bad') cholesterol levels when consumed in large quantities. For daily use, healthier alternatives like olive oil or natural nut butters are recommended.

Avocado is a high-fat food, but the fat it contains is primarily monounsaturated and heart-healthy. While it is calorie-dense, studies link avocado consumption with lower body weight and BMI, as the healthy fats and fiber promote fullness and reduce hunger hormones. Portion control remains important.

For a healthy sweet spread, consider options that avoid high amounts of added sugar. Try natural fruit purees, mashed berries, or combining a natural nut butter with fruit slices for sweetness. You could also make a homemade, lightly sweetened fruit compote with minimal sugar.

Yes, portion size is crucial for all spreads, even the healthiest ones. Spreads like nut butters and avocado are calorie-dense due to their fat content. Sticking to a recommended serving size, typically 1-2 tablespoons, helps you reap the health benefits without consuming excess calories.

Olive oil is healthier because it is rich in monounsaturated fats and antioxidants, particularly polyphenols, which are beneficial for heart health and inflammation. Butter is high in saturated fats, which can raise LDL cholesterol. Swapping butter for olive oil can significantly improve your cardiovascular health.