It's hard to find someone who doesn't love the taste of butter, from the rich, creamy flavor it adds to toast to the tenderness it lends to baked goods. And while it's probably no surprise that consuming butter in large amounts on a regular basis isn't generally recommended by health and nutritional guidelines, it absolutely can have a place in a healthy, balanced diet. While the main benefit of butter is probably that it adds delicious flavor—and it's key to enjoy sparingly—dietitians help list some of butter's nutritional advantages (because, yes, there are a few).
Nutritional Value in Butter
Unsurprisingly, butter is largely made of fat, and sadly it's not the heart-healthy kind, says Brigitte Zeitlin, a New York City–based registered dietitian and founder of BZ Nutrition. "The fat in butter is where the flavor comes from, and fat is essential for us to make hormones and store our fat-soluble vitamins," she explains. "But because it's not one of the heart-healthy fats, it does need to be eaten sparingly."
However, butter actually does offer up some key nutrients, she says. For starters, it contains vitamin B12, a vitamin important for energy, bone health, and preventing anemia. It also contains a small amount of vitamin A, which supports bone and eye health, as well as immunity. Butter also provides satiating protein in addition to fat, says Amy Gorin, RDN, a plant-based registered dietitian based in Stamford, Connecticut.
"While butter in itself doesn't add much nutritionally, it is a great cooking fat and is stable in heat (unlike vegetable oils, it does not turn into a trans fat when exposed to cooking heat)," says Lauren Minchen, MPH, RDN, CDN, nutrition consultant for Aspire. "The fat content in butter also increases absorption of essential vitamins in foods paired with it, namely vitamins A, D, E, and K. Without fat, we actually don't absorb these vitamins appropriately."
Choosing grass-fed butter may provide a wider array of fatty acids that support our cardiovascular health, Minchen adds. Additionally, if you're sensitive to dairy, ghee, or clarified butter, may be a better option.
Amount You Should Eat Per Day
Since butter is a source of saturated fat, it should be capped at 1 tablespoon per day, Zeitlin recommends. "The recommended total intake for all forms of saturated fat per day is 3 tablespoons, and since saturated fat is likely sneaking into your day in foods you're not even aware of, [limiting your intake to just 1 tablespoon per day] could help you avoid exceeding the overall daily recommendation," she says.
If you're enjoying butter as a spread on bread or baked goods, it's easy to keep your intake low, as a light spread is often enough to provide flavor and keep you satisfied. Gorin also recommends eating butter in smaller servings, such as adding just a teaspoon to a slice of bread, or using a small amount when roasting fish, to add flavor and prevent dryness. Gorin also suggests choosing unsalted butter when possible to reduce the sodium in your diet.
Cooking with it is more likely to be where you'll have to be careful about overdoing it, Minchen says. However, she still prefers using butter for cooking and baking for a stable fat, and great texture and flavor in savory and sweet foods alike.
Bottom line? Because of its high saturated fat content and potential impact on heart health, it's important to be mindful of your butter intake. But as with most anything, moderation is key—and as such, butter can easily have a place in any smart and balanced diet.
FAQs
However, butter actually does offer up some key nutrients, she says. For starters, it contains vitamin B12, a vitamin important for energy, bone health, and preventing anemia. It also contains a small amount of vitamin A, which supports bone and eye health, as well as immunity.
Is butter a superfood? ›
Butter contains vitamin D, a nutrient that is vital for bone growth and development. It also has calcium, which is essential for bone strength. Calcium also helps prevent diseases such as osteoporosis, a condition that makes bones weak and fragile. It can help make your skin healthier.
What nutrient does butter fall under? ›
While mainly composed of fat, it's also rich in many vitamins, especially A, E, D, and K2.
How much butter per day is healthy? ›
Considering the fact that saturated fat is also found in other dairy products and meat, it's wise to stick to 1 tablespoon or less of butter per day. “Small amounts of butter are fine, especially in a diet that's rich in fiber and overall low in saturated fat, or less than 10% of total calories.
Is butter a healthy a option? ›
While using small amounts of butter every now and then shouldn't be a problem for most people, the clear, unequivocal evidence remains that there are far healthier fats for our heart. It is better for our hearts to replace saturated fats with unsaturated fats.
What is the healthiest butter to eat? ›
Nutritionally, grass-fed butter contains less saturated fats, more PUFAs, and more of the heart-healthy omega-3 and conjugated linoleic acid (CLA) fatty acids than regular butter.
What is healthier than butter? ›
Healthier alternatives to butter or margarine include olive oil and other vegetable oil–based spreads, which contain beneficial mono- and polyunsaturated fats. Next time you tear into a warm loaf of bread or roll, consider dipping it in olive oil rather than coating it in butter.
Why is butter unhealthy? ›
Scientists around the world simultaneously showed that saturated fat—the kind in butter and lard—increases both “bad” LDL cholesterol and “good” HDL cholesterol, making it similar to carbohydrates overall but not as beneficial to health as polyunsaturated fats from nuts and vegetables.
Does butter cause inflammation? ›
Butter: Butter is made from churned milk or cream, and the animal fats in it have higher levels of saturated and trans fats, triggering inflammatory responses.
Is olive oil or butter better? ›
Though butter does have nutritional value, olive oil might be the better choice. According to the Harvard School of Public Health, liquid fats like olive oil are rich in heart-healthy unsaturated fats, while butter has more saturated fats.
Consuming mayonnaise in excess can increase the risk of heart disease. About 1.6 grams of saturated fat is found in one tablespoon of mayonnaise. In this case, if you eat more mayonnaise, it can increase cholesterol. High cholesterol in the body increases the risk of heart disease.
Is butter anti-inflammatory? ›
The elevated omega-3 to omega-6 ratio in grass-fed butter helps to reduce inflammation in the body, making it a wise choice for individuals with autoimmune conditions. Grass-fed butter is a rich source of conjugated linoleic acid (CLA), a fatty acid associated with potential anti-inflammatory properties.
Is butter on toast healthy? ›
Eating bread with butter can be healthy when enjoyed in moderation; you can also increase the nutritional profile of this favorite snack by choosing your bread and butter wisely. For example, bread made from whole grains or whole wheat is a healthier choice compared to white bread which is made from refined grains.
Is it OK to have butter everyday? ›
It's less processed than plant spreads but does contain saturated fats. Based on measurements of over 20,000 individuals, our scientists predict that for 64% of the people, it's OK to eat butter regularly — about every other day — but not every day, and large quantities may have a negative impact.
What are the disadvantages of butter? ›
Negative effects of butter
Although butter has many health benefits, it is chiefly composed of fats which can cause many undesirable problems if consumed in excess. These include obesity, hypertension, heart disease and cancer.
What is the best butter in the world? ›
Cabot Creamery's Extra Creamy Butter Named Best Butter
Cabot Creamery's Extra Creamy Sea Salted Butter was just named the “Best of Class” amongst all salted butters. This butter is made with 83% butterfat and is considered a “premium” butter in Cabot's line.
Is grass fed butter a superfood? ›
Grass-fed butter is a rich source of vitamin A and a fat-soluble micronutrient required for vision, reproduction, cell division and differentiation, bone growth, and immune function.
Is butter or oil healthier? ›
Bottom line: Olive, canola and safflower oils are healthier choices overall than butter and most margarines. Use them as replacements for butter and margarine in most of your cooking, but watch the amounts – those fat calories can add up fast.
Is butter a superfood for babies? ›
"You can safely give your baby butter but there is no need to add it to your baby's diet," says Preeti Parikh, a pediatrician and the executive medical director at GoodRx. "Butter is not exceptionally nutritious." Read on to learn more about why butter shouldn't be a daily staple in your baby's diet just yet.
