Sandwich spread, meatless
FDC 169069tbsp (15 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 47 · -16 vs Legumes & beans medianThis meatless sandwich spread scores 47 of 100 (Fair band), ranking 50th of 60 in Legumes & beans, below the category's median of 63. Its nutrient contributions are modest but real: 16% DV protein, 12% DV fiber, and 12% DV vitamin E per 100 grams, all in the good tier.
It's designed to be spread thin on bread as a savory, meat-free filling, often alongside lettuce or tomato. At 630 mg sodium per 100 grams it's high in sodium, so a tablespoon-sized serving of 15 grams is plenty; home-prepared falafel scores meaningfully higher among legumes for a similar plant-based option.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 149 kcal | 7% |
| Total fat | 9 g | 12% |
| Saturated fat | 1.4 g | 7% |
| Cholesterol | 0 mg | 0% |
| Sodium | 630 mg | 27% |
| Carbohydrate | 9 g | 3% |
| Dietary fiber | 3.3 g | 12% |
| Sugars | 1.9 g | |
| Protein | 8 g | 16% |
| Potassium | 340 mg | 7% |
| Calcium | 44 mg | 3% |
| Iron | 1.5 mg | 8% |
| Magnesium | 20 mg | 5% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 1.7 mg | 12% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 22 kcal | 1% |
| Total fat | 1.3 g | 2% |
| Saturated fat | 0.21 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 95 mg | 4% |
| Carbohydrate | 1.3 g | 0% |
| Dietary fiber | 0.49 g | 2% |
| Sugars | 0.28 g | |
| Protein | 1.2 g | 2% |
| Potassium | 51 mg | 1% |
| Calcium | 6.6 mg | 1% |
| Iron | 0.22 mg | 1% |
| Magnesium | 3 mg | 1% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.26 mg | 2% |
Source: USDA FoodData Central · Public domain
FDC 169069Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the legumes & beans median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Peanut butter, smooth style, with saltDensity 47 vs 47Falafel, home-preparedDensity 48 vs 47Bacon bits, meatlessDensity 49 vs 47