When you’re looking for something to slather on a slice of bread, cracker or even a slice of a crisp apple or carrot stick, there’s no shortage of offerings. There are savory and sweet options as well as some that are a little of both.

Depending on what type you choose, there are different nutrients to be aware of. Cheese and yogurt spreads provide some protein, but look out for sodium and saturated fat content. Bean-based hummus, and its nut-based alternatives offer a little bit of protein but aren’t significantly high in any other nutrients. When you’re looking for some fruity sweetness, look for fruit spreads. Jams and jellies have at least 65% sugar content, and those with less sugar are called fruit spreads. Nut butters are probably the most nutritious of the bunch, primarily due to their protein. However, depending on whatever extras they may contain, be aware of added sugar.

Clearly, none of these items, with the possible exception of basic nut butters, make up a substantial part of a meal. While they contribute to daily nutritional intake, it’s important to consider the other foods you’re eating with spreads to determine how they can fit into your eating plan. When put together with consideration, spreads like these can be a nutritious and delicious part of any meal or snack.

Here are some ideas to keep in mind when looking for something to spread on your cracker.

Watch your servings. With serving sizes of one or two tablespoons, going overboard is easy. That could mean doubling or tripling the saturated fat, sodium, or added sugar.

Perfect pairings. To maximize nutrient intake, choose whole grain bread/crackers, or fresh fruit/veggies as the recipient of your spread.

Sweetness. For those with substantial added sugar, keep that in mind if eating other added sugar sources throughout the day.

(Reprinted with permission from Environmental Nutrition, a monthly publication of Belvoir Media Group, LLC. 800-829-5384. www.EnvironmentalNutrition.com.)

©2025 Belvoir Media Group. Distributed by Tribune Content Agency, LLC.