How healthy is butter?
Is butter healthy? In small amounts. Butter scores 4/100 on the HowHealthyIs Score: 100 g provides 717 kcal, 684 µg vitamin A and 2.3 mg vitamin E. Butter is mostly saturated fat; it adds flavor and some vitamin A but is very calorie-dense. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Butter ranks higher than 4% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin A11%
- Vitamin E2%
- Calcium0%
- Protein0%
- Potassium0%
- Magnesium0%
- Iron0%
- Fiber0%
- Vitamin C0%
Counts against
- Saturated fat35%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 13 minus 35 = -22. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in butter?
Calories102kcal
Protein0.1g
Carbohydrates<0.1g
Fat12g
Fiber0g
Sugars<0.1g
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 717 kcal | 102 kcal | |
| Protein | 0.8 g | 0.1 g | 0% |
| Carbohydrates | <0.1 g | <0.1 g | 0% |
| Fiber | 0 g | 0 g | 0% |
| Sugars | <0.1 g | <0.1 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 81 g | 12 g | 15% |
| Saturated fat | 50 g | 7.2 g | 36% |
| Vitamins | |||
| Vitamin A | 684 µg | 97 µg | 11% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | 2.3 mg | 0.3 mg | 2% |
| Minerals | |||
| Calcium | 24 mg | 3.4 mg | 0% |
| Iron | <0.1 mg | <0.1 mg | 0% |
| Potassium | 24 mg | 3.4 mg | 0% |
| Magnesium | 2 mg | 0.3 mg | 0% |
| Sodium | 11 mg | 1.6 mg | 0% |
Source: USDA FoodData Central, "Butter, without salt" (FDC 173430). Values rounded.
Why is butter good for you?
- 97 µg vitamin A in 1 tbsp, 11% of the daily value. Vitamin A contributes to the maintenance of normal vision.
Good ways to use it
- Small amounts for flavor
- Swapping for olive oil in cooking
What should you watch out for?
- High in saturated fat. Cooking mainly with olive or canola oil is a common recommendation.
What can you eat instead of butter?
Foods you can use the same way with a higher HowHealthyIs Score.
How does butter compare?
Common questions about butter
How many calories are in butter?
100 g of butter has 717 kcal. A typical portion, 1 tbsp (14 g), has about 102 kcal.
How much protein is in butter?
Butter has 0.8 g of protein per 100 g, or about 0.1 g in 1 tbsp.
Is butter good for weight loss?
Butter is fairly calorie-dense (717 kcal per 100 g), so portion size matters more than the food itself. 1 tbsp is about 102 kcal.