In cooking, finding the right balance between taste and health usually wins. Many people choose olive oil spreads as a lower-calorie, lower-saturated-fat alternative to butter. But are all olive oil spreads the same? And how do they stack up against extra virgin olive oil for health benefits?
This article looks at olive oil spreads sold in the UK. From the best-tasting to those fortified with vitamins, we’ll guide you through what matters so you can choose the right spread.
Understanding olive oil spreads
Before sharing our top picks, it helps to know what olive oil spreads are made of and how they compare to extra virgin olive oil. That background will help you pick a product that fits your diet and health goals.
What’s in olive oil spreads
Olive oil spreads are often marketed as healthier than butter and margarine, but their makeup varies. Most are blends of oils such as olive, rapeseed, and palm oil. Olive oil adds flavour while other oils, especially palm oil, help keep the spreadable texture.
Nutritionally, they tend to have less saturated fat and fewer calories than butter, which appeals to calorie-conscious shoppers. However, because they’re blends, they don’t offer the same concentration of healthful nutrients found in extra virgin olive oil.
Olive oil spread vs. extra virgin olive oil
Extra virgin olive oil is made by cold-pressing olives, preserving its flavours, aromas, and beneficial compounds. It’s rich in monounsaturated fats and antioxidants and is linked to heart health and lower inflammation.
Olive oil spreads can fit into a balanced diet, but they don’t match the full health benefits of pure extra virgin olive oil. Blending with other oils reduces the proportion of olive-derived nutrients, and some spreads include additives or emulsifiers that you won’t find in extra virgin olive oil.
So, while many spreads are a healthier option than butter in terms of saturated fat and calories, extra virgin olive oil remains the better choice for overall health. Choose based on your own dietary needs and preferences.
Top olive oil spreads in the UK
We tested several brands, looking at nutritional profiles, olive oil content, and other selling points. We left Bertolli Olive Oil Spread off our top list because it contains only 11% olive oil and we felt there were better options.
Here are our top picks:
Biona Extra Virgin Olive Oil Spread — highest in calories and fat
This organic spread contains 720 calories and 80g fat per 100g, the highest in our review. It has 12% extra virgin olive oil, giving it a distinctive flavour. Dairy-free and free from artificial flavours, it’s a richer choice for those wanting an indulgent, mindful option.
Flora ProActiv Olive Spread — best for lowering cholesterol
Despite having just 7% olive oil, Flora ProActiv is one of the healthiest options we looked at. It has only 314 calories per 100g — the lowest in our list — and is fortified with plant sterols, which are proven to lower cholesterol. It also provides omega-3 and -6 fatty acids and vitamins A and D. This 100% plant-based, palm oil-free spread is approved by Heart UK.
Waitrose Essential Olive Spread — higher olive oil content
With 21% olive oil, Waitrose Essential stands out for its high olive oil proportion. It’s not the lowest in calories or fat, but it provides a good balance for those wanting more olive oil in their spread. It’s also praised online for a smooth texture and good flavour.
Suma Olive Oil Spread — allergen-friendly and vegan
Suma contains 21% olive oil and is dairy-free, gluten-free, soya-free, and suitable for vegans. It has a mild flavour and smooth texture, and works well for spreading, baking, shallow frying, and sauces — a versatile choice for kitchens with dietary needs.
M&S Reduced Fat Olive Oil Spread — a balanced choice for vegetarians
M&S Reduced Fat contains 21% olive oil and is suitable for vegetarians. It’s fortified with vitamins A and D, offering some added nutrition. Note that it’s not vegan because it includes whey.
FAQs
Does olive oil spread contain dairy?
Not always. Many olive oil spreads are plant-based and dairy-free, but some brands include dairy ingredients. For example, Waitrose Essential and M&S Reduced Fat contain milk whey powder. Always check the ingredients if you’re avoiding dairy.
Can you use olive oil spread for baking?
Yes. Olive oil spreads can replace butter or oil in baking and add moisture and flavour to cakes, cookies, and breads. Choose a spread suitable for baking, such as Biona Extra Virgin Olive Oil Spread.
Can you freeze olive oil spread?
Most can be frozen without losing texture or flavour. Some products, like M&S Reduced Fat Olive Oil Spread, are labelled as suitable for freezing. Check the packaging or manufacturer’s instructions for details.
Does olive oil spread lower cholesterol?
Some spreads can help lower cholesterol. For example, Flora ProActiv contains plant sterols, which have been shown to lower cholesterol naturally. The overall effect on cholesterol will depend on the spread’s full ingredients.
How healthy is olive oil spread?
Healthiness depends on ingredients and the amount of olive oil. Spreads with higher olive oil content, fewer additives, and plant-based formulas tend to be healthier. Flora ProActiv is a strong option because of its low calories and added plant sterols, but for the full health benefits of olive oil, extra virgin olive oil is still the best choice.
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