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If you love chocolate spread on toast but hate what it does to your macros, a protein spread is a genuinely good swap. Here is the honest answer up front though: a protein spread is a treat upgrade, not a protein source. It will not replace a shake or a proper meal, but it can make your morning toast work a little harder for you.
The short answer
- Best all-rounder: Grenade Milk Chocolate. Smooth, familiar and about 7g of protein per 33g serve with 1.7g of sugar.
- Best for chocolate hazelnut fans: Grenade Hazel Nutter, with real hazelnut pieces through it.
- Best for low-carb or keto: Vitawerx Protein Nut Spread Milk Choc, at under 1g of carbs per serve.
- Selection logic: pick on flavour first, then check whether you care more about sugar (Grenade is low) or carbs (Vitawerx is lower).
What to look for in a protein spread
Protein per serve, not per jar. Brands love a big headline number, but what matters is what lands on your toast. A 33g serve of Grenade gives you around 7g of protein. That is a handy top-up, roughly what you would get from a large egg and a bit more.
Sugar and carbs. The whole point of switching is to cut the sugar hit of a regular chocolate spread. Look for low single digits of sugar per serve. If you are tracking carbs closely, check total carbs too, not just sugar.
Realistic serve size. Be honest about how much you spread. If you usually load up two heaped knifefuls, you are eating more than one serve, and the numbers scale up with it, calories included.
The base. Spreads built on whey or milk protein taste closer to a classic chocolate spread. Nut-based spreads feel richer and more like a hazelnut butter. Neither is better, it just comes down to texture.
The best protein spreads we stock
Grenade: four flavours, one reliable formula
Every Grenade spread uses whey protein concentrate and skimmed milk powder, and every 360g jar holds around 11 serves. The flavours are where they differ.
Milk Chocolate is the safe pick. It is made with fat reduced cocoa and tastes closer to a chocolate spread than a dessert topping. If you are buying one jar to see if protein spread is for you, start here.
Hazel Nutter is the one for anyone who grew up on chocolate hazelnut spread. Hazelnut pieces make up 6 percent of the recipe, so there is a bit of texture. Same 7.0g protein and 1.7g sugar per serve as the milk chocolate.
Salted Caramel is chocolate with a salted caramel twist, and the sea salt lifts it nicely. It is slightly lower in protein at 6.6g per serve, which you will not notice in real life.
White Chocolate Cookie has cookie crisps through it, also at 6 percent, so you get crunch in every bite. It is the most dessert-like of the four, with 7.0g of protein and 1.8g of sugar per serve.
Vitawerx: the low-carb nut spread
The Vitawerx Protein Nut Spread is a high-protein, low-sugar take on the chocolate hazelnut jar. It is Australian made, built on whey protein isolate and milk protein, and each jar is around 28% protein with under 1g of carbs per serve. It is also gluten free and keto friendly.
The Milk Choc version is rich and smooth with real cocoa over a nut base. The White Choc version suits anyone who prefers a creamier, sweeter style. If you already like the Vitawerx range of chocolate, this will feel familiar.
Protein spreads compared
| Spread | Protein per serve | Sugar or carbs | Best for |
|---|---|---|---|
| Grenade Milk Chocolate | 7.0g per 33g | 1.7g sugar | First jar, everyday toast |
| Grenade Hazel Nutter | 7.0g per 33g | 1.7g sugar | Chocolate hazelnut fans |
| Grenade Salted Caramel | 6.6g per 33g | 1.7g sugar | Something a bit different |
| Grenade White Choc Cookie | 7.0g per 33g | 1.8g sugar | Dessert lovers, crunch |
| Vitawerx Milk Choc | Around 28% protein | Under 1g carbs | Keto and low-carb diets |
| Vitawerx White Choc | Around 28% protein | Under 1g carbs | Low-carb, creamy style |
Vitawerx lists protein as a percentage of the jar rather than a fixed serve, so check the label for the exact serve size you use.
Where NZ Supps fits
Our Grenade spreads sit alongside bars, cookies and snacks in our protein foods collection, so you can grab a jar with whatever else you are stocking up on. Spread prices sit around the $20 mark per jar, which makes them an easy add to an order.
Want to know where spread fits against Grenade's other formats? Our Grenade bar vs shake vs spread guide lays it out. For breakfast ideas, try a bowl of protein oats to spread it on. And if you are more of a peanut butter person, our guide to powdered peanut butter is worth a read.
Not sure what your actual protein gap is? Our Find Your Stack quiz suggests where a shake, a bar or a spread makes the most sense for your goal.
FAQ
Is protein spread actually high in protein? It is higher than a normal chocolate spread, but it is not a main protein source. A 33g serve of Grenade gives you about 7g of protein, while a scoop of whey usually gives around 25g. Think of it as a smarter treat, not a replacement for a shake.
Which protein spread has the least sugar? Both brands keep sugar low. Grenade sits at 1.7 to 1.8g of sugar per 33g serve depending on flavour, and Vitawerx lists under 1g of carbs per serve. If you are keto or tracking carbs closely, Vitawerx is the tighter fit.
What is the difference between Grenade and Vitawerx spread? Grenade is built on whey concentrate and skimmed milk powder and comes in four dessert-style flavours. Vitawerx uses whey isolate and milk protein with a nut base, is Australian made, gluten free and very low in carbs. Grenade has more flavour choice, Vitawerx is the low-carb pick.
How many serves are in a jar of Grenade protein spread? A 360g jar holds around 11 serves of 33g. That is a realistic serve for a slice or two of toast, so a jar lasts about a week and a half if you have it daily.
What can I eat protein spread with? Toast, pancakes, rice cakes, porridge and protein oats are the classics. It also works as a dip for fruit or straight off the spoon when you want something sweet after dinner.
