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.
How much is one of low fat spread?
- Two teaspoons.
How much is one portion of oil?
- One teaspoon.
How much is one portion of ghee?
- One teaspoon.
How much is one portion of salad cream?
- One teaspoon.
How much is one portion of low fat creme fraiche?
- Two teaspoons.
- Download a PDF of our oils and spreads portion guide.
- Learn about coconut oil and whether it is good for your heart.
- Cut through any confusion and read the truth about fat.
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