A sandwich just isn’t complete without a little something creamy—but spreads like full-fat mayonnaise or butter can add surprisingly high 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 to add to your lunchtime rotation.
You might already enjoy sliced 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 on your bread slices.
Each serving delivers over 4 grams of fiber, 5 grams of healthy monounsaturated fats, and a negligible amount of sodium—all for about 80 calories.
The more often you smear, the more you may help your heart. A 2022 study linked eating just two servings of avocado per week with a lower risk of cardiovascular disease.
Most Americans don’t meet the daily recommended fiber intake—25 grams for women and 38 grams for men. To help your sandwich go the extra mile for fiber, try using hummus or another bean-based dip as a spread.
Each tablespoon of store-bought hummus provides about 1 gram of fiber, which supports digestion and promotes feelings of fullness.
That same tablespoon also supplies 1 gram of plant-based protein. A 2024 study found that a higher ratio of plant to animal protein in the diet may reduce the risk of cardiovascular and coronary artery disease.
Mustard may be a humble sandwich staple, but it has a long history—food historians trace it back to around 3,000 B.C. Even today, it remains a smart choice for bringing zingy flavor without loading up on calories, fat, or questionable additives.
Yellow mustard, for example, contains just 9 calories and under 1 gram of fat per tablespoon. Other options like stone-ground mustard and Dijon mustard are also low in these nutrients.
Just be sure to check labels for sodium content—some mustards can be surprisingly high in salt.
The “P” in your PB&J can be a highly nutritious ingredient—if you choose a peanut butter with no added sugar or hydrogenated oils.
Peanuts, like avocados, are rich in monounsaturated fats. That may help explain why a 2022 study found that regular peanut consumption helped support lipid metabolism and reduce triglycerides, both indicators of heart health. A 2-tablespoon serving of peanut butter also delivers 7 grams of protein to keep you full.
Other nut and seed butters—like almond, cashew, or sunflower—are also protein-packed spreads that work well in sandwiches. Of course, what you pair with them matters. Opt for lower-sugar jellies and jams to complete your flavor combo.
Depending on your grocery options, you might have access to store-bought yogurt-based condiments. These creamy spreads pack satiating protein you won’t find in mayo or sour cream.
On the other hand, if you’ve got a tub of Greek yogurt in the fridge, it’s just as easy to whip up your own healthy spread. Start with 2 tablespoons of plain whole-milk Greek yogurt for 2.6 grams of high-quality protein (plus small doses of calcium, phosphorus, and potassium). Then whisk in fresh or dried herbs and garlic.
Besides the well-known digestive health benefits of yogurt’s live and active cultures, recent research has also linked higher yogurt consumption with a reduced 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 doesn’t have to mean nixing it entirely. In fact, you can still enjoy mayonnaise on your sandwich—with fewer calories and less fat—by finding a lighter version or selecting one with healthier ingredients.
A mayo with an olive or avocado oil base, for example, is likely to supply more heart-healthy fats than ones that use vegetable oil.
Another possibility: Try a hybrid spread that combines mustard and mayo. Or opt for two spreads—regular 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 much, but small changes can add up to a big impact on health over time. Better-for-you schmears like 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.
