Biscoff Spread: Why That Jar Might Not Be as Sweet as It Seems

Lotus Biscoff spread has become a cult favorite around the world — a creamy, caramelized cookie butter that feels like spooning happiness straight out of the jar. But while the taste is undeniably addictive, what’s inside that jar deserves a closer look.

Recently, I ran Biscoff Smooth Spread (400g) through a food rating app, and the results weren’t exactly appetizing. The product scored 24/100 — “Bad” on the health scale. Here’s why.

What’s Really Inside Biscoff Spread?

1. High Calories

584 kcal per 100g

That means just two heaping tablespoons could equal the calories of a small meal. For those watching their energy intake, this adds up quickly.

2. Too Much Saturated Fat

7.6g per 100g

Saturated fats in excess are linked to higher cholesterol and heart disease risk.

3. Excessive Sugar

36.8g per 100g

That’s nearly 9 teaspoons of sugar in just 100g of spread. Too much sugar is connected to obesity, diabetes, tooth decay, and inflammation.

4. Food Additives

Biscoff spread contains three additives:

E500ii Sodium Bicarbonate (limited risk; some studies suggest potential links to breast cancer, though research is not conclusive).

E322 Lecithins (risk-free).

E330 Citric Acid (risk-free).

While two of these are safe, sodium bicarbonate (in certain contexts) raises questions, and research is ongoing.

The Hidden Problem: Daily Habits

The biggest risk with Biscoff spread isn’t eating it once in a while — it’s how easy it is to eat too much. Spreading it on toast, blending into milkshakes, baking into desserts… it becomes part of daily sugar intake without us realizing just how fast it adds up.

Healthier Alternatives

The good news? You don’t need to ditch spreads altogether — there are delicious, better-for-you alternatives:

1. 100% Nut Butters

Almond butter, peanut butter, or cashew butter with no added sugar or palm oil. Packed with protein, fiber, and healthy fats.

2. Homemade “Biscoff-Style” Spread

Blend dates, cinnamon, and a touch of vanilla into a smooth paste. Sweet, spiced, and naturally nutritious.

3. Tahini (Sesame Seed Paste)

A creamy, savory-sweet spread full of minerals and antioxidants. Drizzle with honey for balance.

4. Fruit Spreads

Opt for jams with no added sugar, or mash fresh fruit like banana or berries directly on toast.

5. Avocado Chocolate Spread

Blend ripe avocado with cocoa and a drizzle of honey or agave. Creamy, rich, and full of heart-healthy fats.

Final Thoughts

Lotus Biscoff spread is a treat — but it’s not an everyday food. With its high sugar, calorie load, and questionable additives, enjoying it occasionally is fine, but relying on it as a breakfast or snack staple could have long-term health consequences.

Instead, consider swapping it with nutrient-rich alternatives that don’t just satisfy your sweet tooth but also fuel your body with goodness.

Sweet doesn’t have to mean harmful — it can be smart, nourishing, and just as indulgent.