8.8 %
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?
29.7kcal
in a 30 g piece
99 kcal per 100 g.
Source: UK CoFID 2021, record 12-541, 18 analysed samples. Checked 5 October 2026.
1.1 gFat
3.6 gProtein
0 gFibre
8.8 %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 protein.
- 1.1 gFat
- 3.6 gProtein
- 1.5 gCarbohydrate
- 23.5 gWater
- 0.3 gMinerals and the rest
Below average for dairy
Spreadable cheese is 99 kcal per 100 g. The 99 dairy in this database average 224.
Spreadable cheese99
Dairy average224
Low in sugar
5 g of sugars per 100 g; the UK “low sugars” line is 5 g.
Sugars, per piece1.5 g
Salt, per piece0.2 g
Vitamins and minerals in spreadable cheese
One of the 17 reach the “high in” level: riboflavin.
Show all 17 with amounts
Chloride132 mg, 17 %
Riboflavin (vitamin B2)0.12 mg, 8.8 %
Niacin (vitamin B3)1.3 mg, 8.3 %
Phosphorus46.2 mg, 6.6 %
Vitamin B120.00015 mg, 6 %
Folate0.0108 mg, 5.4 %
Biotin0.00243 mg, 4.9 %
Calcium36.3 mg, 4.5 %
Iodine0.0051 mg, 3.4 %
Zinc0.33 mg, 3.3 %
Selenium0.0015 mg, 2.7 %
Vitamin A0.0195 mg, 2.4 %
Potassium42.3 mg, 2.1 %
Pantothenic acid (vitamin B5)0.1 mg, 1.6 %
Thiamin (vitamin B1)0.02 mg, 1.4 %
Magnesium3.3 mg, 0.9 %
Vitamin B60.01 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, iron or copper.
Vitamin C
Tracein spreadable cheese
Find it inCherries, West Indian2150 % per 100 g
Iron
Tracein spreadable cheese
Find it inThyme, dried, ground883 % per 100 g
Copper
Tracein spreadable cheese
Find it inLiver, calf, fried2386 % 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 riboflavin here, just behind cheese spread (plain, reduced fat).
0.5mg
0.4mg
0.3mg
0.3mg
0.2mg
0.1mg
Cheese, spreadable, soft white, low fatthis page
Cheese, Emmental−0.1 mg
Yogurt, whole milk, plain−0.1 mg
Milkshake, thick, takeaway−0.2 mg
Yogurt, Greek style, fruit−0.3 mg
All values per 100 g, from the same dataset. Differences are against spreadable cheese.
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Questions about spreadable cheese
The questions people ask about spreadable cheese, answered from the dataset.
How many calories are in a portion of spreadable cheese?
A typical portion (30 g, a piece of cheese) gives 30 kcal. Per 100 g the figure is 99 kcal.
Is spreadable cheese high in chloride?
Yes. Cheese, spreadable, soft white, low fat 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 %), riboflavin (0.41 mg, 29 %) and niacin (4.4 mg, 28 %) per 100 g.
Is spreadable cheese a good source of protein?
Cheese, spreadable, soft white, low fat has 11.9 g protein per 100 g, 48 % 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 12-541, Cheese, spreadable, soft white, low fat, 18 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: Data from LGC 'Nutrient analysis of cheese' 1999, Food Surveillance Information Sheet No.196. Fats, inorganics and water soluble vitamins calculated from full fat spreadable cheese. Renamed for IDS.. 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.
