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.


Peanut butter

It’s a tie between Peter Pan’s crunchy

peter pan

And Skippy’s Creamy

skippy 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:

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

Chocolate/Hazelnut spread


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

skippy chocolate



Because there’s some protein in there at least, but there’s little to almost nothing in other spreads.


Or make your own healthy Nutella!

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


golden light

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!

peanut butter

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.


Picture credits: http://geniusquotes.org/eat-less-sugar/

Add a Comment

Your email address will not be published. Required fields are marked *