6 healthiest spreads on sandwiches

No sandwich is complete without a little something creamy, but full-fat mayonnaise or butter can add surprisingly large amounts of fat, sodium, and calories.

Fortunately, sandwiches can be as creative and nutritious as you want them to be. Here are some of the healthiest spreads you can add to your lunchtime rotation.

You may already enjoy slices of avocado on your sandwich, but you can do even more with this creamy fruit. Try mashing a quarter of a ripe avocado and spreading it over slices of bread.

Each serving provides over 4 grams of fiber, 5 grams of healthy monounsaturated fat, and a trace amount of sodium, all for approximately 80 calories.

The more you distort, the more you help your heart. A 2022 study linked eating just two servings of avocados per week to a lower risk of cardiovascular disease.

Most Americans don’t get the recommended daily amount of fiber, which is 25 grams for women and 38 grams for men. To help your sandwiches go the extra mile for fiber, try using chickpeas or another type of bean as a spread.

Each tablespoon of store-bought chickpeas provides about 1 gram of fiber, which supports digestion and promotes feelings of fullness.

The same tablespoon also provides 1 gram of plant protein. A 2024 study found that a high ratio of plant protein to animal protein in the diet may reduce the risk of cardiovascular and coronary artery disease.

Mustard may be a sandwich staple, but it has a long history — food historians date it back to around 3000 B.C. Even today, it remains a smart choice for adding tangy flavor without loading up on calories, fat, or questionable additives.

Yellow mustard, for example, contains only 9 calories and less than 1 gram of fat per tablespoon. Other options such as ground mustard and Dijon mustard are also low in these nutrients.

Just be sure to check labels for sodium content, as some mustards can be surprisingly high in salt.

The “P” in PB&J can be a highly nutritious ingredient — if you choose peanut butter without added sugar or hydrogenated oils.

Peanuts, like avocados, are rich in monounsaturated fats. This may help explain why a 2022 study found that regular peanut consumption helped support fat metabolism and reduce triglycerides, both indicators of heart health. Two tablespoons of peanut butter also provides 7 grams of protein to keep you full.

Nut butters and other seeds — such as almond, cashew or sunflower — are also protein-packed spreads that work well in sandwiches. Of course, what you pair it with is important. Choose low-sugar jellies and jams to complete your flavor combination.

Depending on your grocery options, you may have access to store-bought yogurt-based condiments. These creamy treats contain satiating protein that you won’t find in mayonnaise or sour cream.

On the other hand, if you have a pot of Greek yogurt in the fridge, it’s also easy to prepare your own healthy dish. Start with 2 tablespoons of full-fat Greek yogurt to get 2.6 grams of high-quality protein (plus small doses of calcium, phosphorus, and potassium). Then whisk in the fresh or dried herbs and garlic.

Besides the well-known digestive health benefits of live and active yogurt cultures, recent research has also linked higher yogurt consumption to a lower risk of type 2 diabetes.

The evidence is strong enough that the Food and Drug Administration now allows yogurt manufacturers to state that regular consumption of their products may prevent type 2 diabetes, based on “limited scientific evidence.”

A healthy alternative to mayonnaise does not necessarily mean eliminating it completely. In fact, you can still enjoy mayonnaise on your sandwich — with fewer calories and less fat — by finding a lighter version or choosing one that contains healthier ingredients.

For example, mayonnaise with an olive or avocado oil base is more likely to provide heart-healthy fats than one that uses vegetable oils.

Another possibility: Try a hybrid spread that combines mustard and mayonnaise. Or choose two layers of bread — plain mayonnaise on one slice of bread and mashed avocado, pesto, or hummus on the other.

A simple swap like using a lower-calorie spread on your sandwich may not seem like a big deal, but small changes can add up to a big health impact over time. Better-for-you spreads, such as nut butters, hummus and mashed avocado, offer a nutritious — and often delicious — alternative to mayonnaise, butter, and other spreads that tend to be higher in saturated fat and sodium.