Early version. Nutrient values from USDA FoodData Central; dietitian review in progress. Not medical advice.

Oils, Sweets and Spreads

The most nutrient-dense of the oils, sweets and spreads we cover is peanut butter (25/100). Lowest in calories: soy sauce (60 kcal per 100 g). Most protein: peanut butter (22 g per 100 g). Foods we use in small amounts. Low scores here mean low nutrient density per calorie, which is expected for fats and sweeteners.

  1. #1

    Peanut butter

    598 kcal per 100 g

    25

    5 g fiber, 22 g protein per 100 g

  2. #2

    Tahini

    592 kcal per 100 g

    22

    4.7 g fiber, 17 g protein per 100 g

  3. #3

    Canola oil

    884 kcal per 100 g

    18

    High in vitamin E, Contains plant omega-3

  4. #4

    Dark chocolate

    598 kcal per 100 g

    14

    10.9 g fiber per 100 g

  5. #5

    Olive oil

    884 kcal per 100 g

    13

    High in vitamin E, Mostly monounsaturated fat

  6. #6

    Avocado oil

    884 kcal per 100 g

    11

    Mostly monounsaturated fat, Calorie-dense

  7. #7

    Mayonnaise

    680 kcal per 100 g

    10

    Source of vitamin E, High in saturated fat

  8. #8

    Jam

    278 kcal per 100 g

    5

    Contains added sugar, Calorie-dense

  9. #9

    Butter

    717 kcal per 100 g

    4

    High in vitamin A, Source of vitamin E

  10. #10

    Chocolate hazelnut spread

    539 kcal per 100 g

    4

    5.4 g fiber per 100 g

  11. #11

    Maple syrup

    260 kcal per 100 g

    3

    Contains added sugar, Calorie-dense

  12. #12

    Coconut oil

    892 kcal per 100 g

    2

    High in saturated fat, Calorie-dense

  13. #13

    Ketchup

    101 kcal per 100 g

    2

    Contains added sugar, High in salt

  14. #14

    Sugar

    387 kcal per 100 g

    1

    Contains added sugar, Calorie-dense

  15. #15

    Honey

    304 kcal per 100 g

    0

    Contains added sugar, Calorie-dense

  16. #16

    Soy sauce

    60 kcal per 100 g

    0

    11 g protein per 100 g

Ranked by the HowHealthyIs Score, which measures nutrient density per 100 kcal. A lower rank does not make a food unhealthy. How the score works