Kaya vs peanut butter, which breakfast spread is the best?
Bread lovers, this is for you. Here’s a question – in a week, how often do you have bread for breakfast (or dinner)? Probably at least once, and it’s going to be that way for the longest time. I’m a huge bread lover myself and I’ve always wondered which spread was the best. So off I went on full Pokemon Go mode (food version) to catch the best among the rest.
It’s a tie between Peter Pan’s crunchy
And Skippy’s Creamy
The amount of calories across the different brands are about the same, between 190 – 200 calories for 2 tablespoons of peanut butter. Don’t go for the reduced fat peanut butter spreads because the protein content is much lower and the difference in calories aren’t much. Choose one that will keep you fuller and satisfied for longer.
My choice: Peter Pan’s crunchy! It has the highest protein content and is 10 calories lower than the creamy version(not that it really makes a difference). But these days I make my own peanut butter because I’ll get to control how much sugar I put.
Anatomy of 2 tablespoons of peanut butter:
Calories: 180 – 200kcal
Protein: 6 – 8g
Peanut butter brands compared: Skippy’s creamy, chunky, reduced fat, Peter Pan’s creamy, crunchy, reduced fat, Spread Talk’s creamy and crunchy, Peanut Butter and Co
Picture credits: https://imgflip.com/memesearch?q=cat&page=27
EEEEEEK! The highest proportion of ingredient is sugar! Chocolate spreads aren’t the most ideal of spreads but well, having it once in awhile doesn’t hurt.
If you were to choose one… pick
Because there’s some protein in there at least, but there’s little to almost nothing in other spreads.
Anatomy of 2 tablespoons of hazelnut spread:
Picture credits: http://www.huffingtonpost.com/danette-may/hazelnut-spread-recipe-be_b_10243766.html
Calories: 170 – 190kcal
Protein: 0.5 – 6g
Sugar: 17g – 20g (4 – 5 teaspoons of sugar)
Brands compared: Nutella, Delfi, Cadbury, Hershey’s, JW Nut
Oh, they even have a durian version!
I’m surprised there isn’t any cholesterol in this. Hmm, the no cholesterol durian flavour sounds a little fishy.
Fong Yit’s kaya is also a healthier choice, it’s lower in cholesterol and sugar compared to the rest.
Anatomy of 2 tablespoons of kaya
Picture credits: http://www.lvoe.ca/index.php?q=node/161
Calories: 90 – 110 calories
Sugar: 15g – 20g (4 – 5 teaspoons of sugar)
Brands compared (Golden Light, Fairprice, XO Kaya, Kaya House, Fong Yit, Glory, AAA nonya kaya)
Did you know that most jams contain A LOT of both natural and added sugars? If you didn’t know already, Splenda is a no-calorie sweetener that is safe for use (otherwise it wouldn’t be sold on shelves), and given to diabetics in place of regular refined sugar. A tablespoon of Splenda-made jam is only 10 calories, 5 times lower than regular jam.
But if you’re wary about these sort of things, choose a jam that doesn’t contain added sugars, like this
Best all-natural Jam (lowest sugar)
Anatomy of 2 tablespoons of regular jam
Picture credits: http://www.simplysogood.com/2011_02_01_archive.html
Calories: 70 – 93
Sugar: 16 – 23g (4 – 6 teaspoons of sugar)
Brands compared: St Dalfour, IXL Strawberry, Bonne Maman, Frezfruta, Fairprice, Alce Nero
The verdict: Peanut butter wins!
Hands down to the king of spreads, peanut butter! It contains a good amount of protein and good fats, which will keep you feeling full all morning (unless you’re a super huge eater). If you love someone, get them this so you could be the peanut to their butter 😉
But seriously, how do I choose anything?
When in doubt, you can’t go wrong with products with this magical logo: the healthier choice symbol! They’re healthier than regular products, but don’t spam your bread with too much of it! Everything in moderation is the way to go.