Sandwich Spread

Q: How many calories in oz of sandwich spread?

About 67 calories, with roughly 2.2g of protein. oz weighs about 28.35g. Use the slider above for any other portion.

The default answer to "what am I eating for protein."

235

cal per 100 g

Portion explorer

How much are you eating?

Drag the slider or type grams. Everything below updates live.

= 1.0 oz

Calories

Protein

2.2g

Carbs

3.4g

Fat

4.9g

Protein 13% Carbs 20% Fat 67%

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Sandwich Spread is 67% fat by calorie — almost all of it unsaturated.

Dense fuel, not junk. Fat is 9 cal/g vs 4 for protein or carbs — an ounce is a real portion, not a "handful."

Reverse calculator

Work backwards from your target.

To hit grams of protein, eat:

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For calories, eat:

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Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 235 cal. Adjust down for lighter, up for heavier.

Walking

min · 3.5 mph

Cycling

min · easy pace

Jogging

min · 5 mph

Swimming

min · freestyle

Estimates from the Compendium of Physical Activities. Real burn depends on weight, intensity, and fitness.

The chef's caveat

Raw → Cooked

Meat loses roughly 25% of its weight to water during cooking. 4 oz raw becomes about 3 oz cooked. Every number here is for cooked weight — if your scale or recipe reads raw, multiply by 0.75 first.

Full nutrient panel · per 100 g

What else is in there.

From USDA FoodData Central (SR Legacy). %DV against the FDA 2,000-calorie reference.

Fiber0.2 g1%

Sugar0 g—

Saturated fat5.977 g30%

Cholesterol38 mg13%

Sodium1013 mg44%

Potassium110 mg2%

Calcium12 mg1%

Iron0.79 mg4%

Magnesium8 mg2%

Zinc1.02 mg9%

Vitamin C0 mg0%

Vitamin E1.74 mg12%

Vitamin A26 mcg3%

Vitamin D0.6 mcg3%

Vitamin B60.12 mg7%

Vitamin B121.12 mcg47%

Folate2 mcg1%

Niacin1.73 mg11%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

per 100 g, as-served. Same portion, honest comparison.

Bacon

Almost identical calories · +8g protein.

Cal226 Protein15.9 g Fat16.9 g

Beef

15 more calories per 100g · +19g protein.

Cal250 Protein27.1 g Fat14.9 g

Yachtwurst

33 more calories per 100g · +7g protein.

Cal268 Protein14.8 g Fat22.6 g

Common questions

The stuff people actually ask.

How many calories in oz of sandwich spread?

About 67 calories, with roughly 2.2g of protein. oz weighs about 28.35g. Use the slider above for any other portion.

Grilled vs. baked vs. pan-seared — do the calories differ?

Not from the cooking method itself. All three yield roughly the same numbers per 100g cooked. What changes calories is what you add: a tablespoon of olive oil is +120 cal, a sugary marinade can add 40–80 per portion.

Is sandwich spread actually healthy, or is that marketing?

By the numbers on this page: dense in unsaturated fat, fiber, and micronutrients — the "high calorie ≠ unhealthy" case in food form.

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