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.

Scroll down to view portions of oils and spreads or you can download a PDF of our oils and spreads portion guide.

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