Dairy Products / Cheese
Cheese, spread
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 210kcal / 2530kcal (8%) |
Macronutrients
Protein | 14 g/ 71g (19%) | ||||||
Total Fat | 11 g/ 42g (26%) | ||||||
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Total Carbs | 13.7 g/ 348g (3%) | ||||||
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Vitamins
Vit A | 17.25 mcg RAE/ 700mcg RAE (2%) |
Vit B1 | 0.03 mg/ 1mg (2%) |
Vit B2 | 0.22 mg/ 1mg (16%) source |
Vit B3 | 0.1 mg NE/ 16mg NE (0.63%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 430 mg/ 750mg (57%) high |
Phosphorus | 782 mg/ 700mg (111%) high |
Iron | 0.6 mg/ 12mg (5%) |
Sodium | 1391 mg/ 1500mg (92%) |
Allergen Info
Milk
What is this food?
Cheese spread (a creamy, spreadable cheese). It’s usually used as a topping or filling for bread, crackers, or sandwiches.
Why it matters to health
Cheese spread can add energy and taste, and it provides some protein and fats. However, per 100g it’s relatively high in saturated fat (6.9g) and sodium (1391mg), and it also has cholesterol (28mg). It also contains carbohydrates (13.7g) with sugar (6.3g). In daily eating, this means it’s best to enjoy it in smaller amounts—especially if you’re also eating salty viands, processed foods, or you have high blood pressure. On the plus side, when portioned well, it can fit into a balanced day with your 3 full meals plus 1–2 snacks.
Healthier tips
- Use a thin layer instead of thick spreading (start with 1–2 tablespoons, then adjust).
- Pair it with whole grain bread or crackers and add vegetables (lettuce, tomato, cucumber) to improve fiber and overall balance.
- Balance the rest of the day: choose less salty meals and snacks if you’re using cheese spread.
- If you’re having it as a snack, keep the portion smaller and add fruit or yogurt on the side for better variety.
- Check labels when possible—some spreads are lower in sodium and saturated fat.
Common Filipino dishes
Cheese spread sandwich, ensaymada, pandesal with cheese spread, grilled cheese (Filipino-style), macaroni salad with cheese spread
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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