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Portion guide: Oils and spreads

Oils and fats you use for cooking, baking or spreading are often high in saturated fat and calories, so you should only eat a small amount.

Try to choose unsaturated fats like olive oil or rapeseed oil, and eat less saturated fats like butter or ghee.

How much is one portion of butter?

  • One teaspoon.

A portion of butter

How much is one of low fat spread?

  • Two teaspoons.

A portion of low fat spread

How much is one portion of oil?

  • One teaspoon.

A portion of oil

How much is one portion of ghee?

  • One teaspoon.

A portion of ghee

How much is one portion of salad cream?

  • One teaspoon.

A portion of salad cream

How much is one portion of low fat creme fraiche?

  • Two teaspoons.

A portion of low fat creme fraiche

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