8.9 %
Vitamin A contributes to the normal function of the immune system, to the maintenance of normal vision and to the maintenance of normal skin.
How many calories are in spreadable cheese?
75.6kcal
in a 30 g piece
252 kcal per 100 g.
Source: UK CoFID 2021, record 12-551, 20 analysed samples. Checked 5 October 2026.
7.3 gFat
1.6 gProtein
0 gFibre
8.9 %Daily vitamin A
What’s in a 30 g piece
More than half of a piece is water. The rest is 7.3 g fat and 1.6 g protein.
- 7.3 gFat
- 1.6 gProtein
- 0.9 gCarbohydrate
- 19.9 gWater
- 0.3 gMinerals and the rest
About average for dairy
Spreadable cheese is 252 kcal per 100 g. The 99 dairy in this database average 224.
Spreadable cheese252
Dairy average224
High in saturated fat
16 g of saturates per 100 g, which is red on a UK traffic-light label (the line is 5 g).
Saturates, per piece4.8 g
Fat, per piece7.3 g
Vitamins and minerals in spreadable cheese
One of the 20 recorded reach the “high in” level. Vitamin A leads.
Only a trace
- Vitamin C
- Iron
- Copper
- Manganese
Show all 20 with amounts
Chloride132 mg, 17 %
Vitamin A0.0708 mg, 8.9 %
Riboflavin (vitamin B2)0.08 mg, 5.6 %
Niacin (vitamin B3)0.81 mg, 5.1 %
Phosphorus29.1 mg, 4.2 %
Vitamin B120.00009 mg, 3.6 %
Folate0.0069 mg, 3.5 %
Biotin0.00153 mg, 3.1 %
Calcium22.8 mg, 2.9 %
Iodine0.0033 mg, 2.2 %
Zinc0.21 mg, 2.1 %
Vitamin K0.00141 mg, 1.9 %
Selenium0.0009 mg, 1.6 %
Potassium26.7 mg, 1.3 %
Pantothenic acid (vitamin B5)0.06 mg, 1 %
Thiamin (vitamin B1)0.01 mg, 0.8 %
Vitamin D0.00003 mg, 0.6 %
Magnesium2.1 mg, 0.6 %
Vitamin E0.06 mg, <1 %
Vitamin B60 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
Spreadable cheese comes second for vitamin A here, just behind cheese (processed, smoked).
0.259mg
0.236mg
0.122mg
0.115mg
0.008mg
0.003mg
Cheese, processed, smoked+0.023 mg
Cheese, spreadable, full fat, soft, whitethis page
Milk, evaporated, whole−0.114 mg
Yogurt, Greek style, fruit−0.121 mg
Yogurt, low fat, hazelnut−0.228 mg
All values per 100 g, from the same dataset. Differences are against spreadable cheese.
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Questions about spreadable cheese
Four questions chosen by the facts above, so every food answers differently.
How many calories are in a portion of spreadable cheese?
A typical portion (30 g, a piece of cheese) gives 76 kcal. Per 100 g the figure is 252 kcal.
Is spreadable cheese high in chloride?
Yes. Cheese, spreadable, full fat, soft, white has 440 mg chloride per 100 g, 55 % 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 (440 mg, 55 %), vitamin A (0.236 mg, 30 %) and riboflavin (0.26 mg, 19 %) per 100 g.
What counts as a portion of spreadable cheese?
This page uses 30 g, a piece of cheese, the usual UK portion for dairy. Every “per portion” figure is the per-100 g value scaled to that weight.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 12-551, Cheese, spreadable, full 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. Vitamin K1 Bolton-Smith et al, Br J Nutr, 83, 2000. 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 vitamin A.
