7.3 %
Riboflavin contributes to normal energy-yielding metabolism, to the reduction of tiredness and fatigue, and to the maintenance of normal skin and normal vision.
How many calories are in spreadable cheese?
45.9kcal
in a 30 g piece
153 kcal per 100 g.
Source: UK CoFID 2021, record 12-538, 20 analysed samples. Checked 5 October 2026.
3.4 gFat
2.9 gProtein
0 gFibre
7.3 %Daily riboflavin
What’s in a 30 g piece
More than half of a piece is water, which is why the calories stay low. What is left is mostly fat.
- 3.4 gFat
- 2.9 gProtein
- 1.1 gCarbohydrate
- 22.3 gWater
- 0.3 gMinerals and the rest
Below average for dairy
Spreadable cheese is 153 kcal per 100 g. The 99 dairy in this database average 224.
Spreadable cheese153
Dairy average224
High in saturated fat
7.4 g of saturates per 100 g, which is red on a UK traffic-light label (the line is 5 g).
Saturates, per piece2.2 g
Fat, per piece3.4 g
Vitamins and minerals in spreadable cheese
One of the 19 reach the “high in” level: riboflavin.
A source of
Only a trace
- Vitamin C
- Iron
- Copper
- Manganese
Show all 19 with amounts
Chloride138 mg, 17 %
Riboflavin (vitamin B2)0.1 mg, 7.3 %
Niacin (vitamin B3)1.1 mg, 6.8 %
Vitamin A0.0489 mg, 6.1 %
Phosphorus38.7 mg, 5.5 %
Vitamin B120.00012 mg, 4.8 %
Folate0.009 mg, 4.5 %
Biotin0.00201 mg, 4 %
Calcium29.7 mg, 3.7 %
Iodine0.0033 mg, 2.2 %
Selenium0.0012 mg, 2.2 %
Zinc0.21 mg, 2.1 %
Potassium36 mg, 1.8 %
Pantothenic acid (vitamin B5)0.08 mg, 1.3 %
Thiamin (vitamin B1)0.01 mg, 1.1 %
Magnesium3 mg, 0.8 %
Vitamin D0.00003 mg, 0.6 %
Vitamin B60 mg, <1 %
Vitamin E0.02 mg, <1 %
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.
What spreadable cheese doesn’t give you. And where to find it.
No recorded vitamin C or iron, and only 2 % of the vitamin D reference intake per 100 g.
Vitamin C
Tracein spreadable cheese
Find it inCherries, West Indian2150 % per 100 g
Vitamin D
2%in spreadable cheese, per 100 g
Find it inBloater, grilled500 % per 100 g
Iron
Tracein spreadable cheese
Find it inThyme, dried, ground883 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Made in Cambridgeshire
Made in the UK since 1998, with every nutrient and its declared amount listed on the label.
Spreadable cheese against other dairy
Per 100 g, milk (evaporated, whole) has the most riboflavin in this comparison, followed by cheese spread (plain) and spreadable cheese.
0.4mg
0.4mg
0.3mg
0.2mg
0.2mg
0.1mg
Milk, evaporated, whole+0.1 mg
Cheese spread, plain+0 mg
Cheese, spreadable, medium fat, soft, whitethis page
Yogurt, low fat, hazelnut−0.1 mg
Yogurt, Greek style, plain−0.2 mg
All values per 100 g, from the same dataset. Differences are against spreadable cheese.
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Questions about spreadable cheese
What the numbers say to the questions people actually search.
How many calories are in a portion of spreadable cheese?
A typical portion (30 g, a piece of cheese) gives 46 kcal. Per 100 g the figure is 153 kcal.
Is spreadable cheese high in chloride?
Yes. Cheese, spreadable, medium fat, soft, white has 460 mg chloride per 100 g, 57 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals does spreadable cheese have most of?
By share of the daily reference intake: chloride (460 mg, 57 %), riboflavin (0.34 mg, 24 %) and niacin (3.6 mg, 23 %) per 100 g.
Is spreadable cheese a good source of protein?
Cheese, spreadable, medium fat, soft, white has 9.8 g protein per 100 g, 26 % of the energy, which meets the UK threshold for “high protein”.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 12-538, Cheese, spreadable, medium fat, soft, white, 20 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: LGC, Nutrient analysis of cheese, 1999; and industry data, 2013. Fats, selenium, iodine, chlorine, water soluble vitamins and vitamin E all calculated from full fat spreadable soft cheese (12-364). Values are per 100 g of the edible part; a piece is 30 g, a piece of cheese, the usual UK portion for dairy. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 99 dairy kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Blue Cheese). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More dairy
From the same group, with calories per 100 g, and the foods with the most riboflavin.
