Is butter healthy? The answer may depend on who you ask. Some experts believe that butter is healthy because it is made from dairy products and is a better choice than alternative fats such as margarine or oil. But other nutrition facts can help you see how they can fit into your complete meal plan.
Butter (with salt) Nutrition Facts Serving Size 1 serving (1 ″ square, 1/3 ″ tall) (5 g) Per Serving% Daily Value * Calories 36 Calories from Fat 36 Total Fat 4.1g6% Saturated Fat 2.6g13% Polyunsaturated Fat 0.2g Monounsaturated Fat 1.1g Cholesterol 11mg4% Sodium 36mg1% Potassium 1.2mg0% Carbohydrates 0g0% Patented Fiber 0g0% Sugars 0g Protein 0g Vitamin A 2% – Vitamin C 0% Calcium 0% – Iron 0% * Based on a diet 2,000 calories
Carbs in butter
There are no carbohydrates in butter, making it a low-carb, glycemic food.
Fats in butter
The calories in butter come from fat. Although there are different types of fat in butter (including healthier forms of fat, such as polyunsaturated fat and monounsaturated fat), most of the fat is saturated fat.
Protein in butter
A single serving of butter does not provide protein.
Micronutrients in butter
You will benefit from a small amount of vitamin A when you eat a serving of butter.
Butter has become a trendy food in some circles and some butter eaters promote higher fat intake. People on keto diets, for example, and some others who choose a low-carb eating plan can add butter to many foods throughout the day to increase their fat intake.
But you won’t get many health benefits when you add butter to your food. Butter is high in saturated fat and does not provide substantial vitamins or minerals.
Most health experts still recommend cutting back on saturated fats, like butter. So it’s smart to consume butter in moderation, unless advised otherwise by your healthcare team.
However, like many forms of fat, butter is satisfying. Some diet experts believe that eating a small amount of satisfying fat is better than consuming large amounts of alternative fats that are less satisfying and may include processed ingredients.
In some cases, alternative butter can increase your daily calorie and fat intake more than butter.
But even if real butter is more satisfying, it’s important to keep portion control in mind. A “serving” of butter – the pre-cut serving size found in many restaurants (listed on the label) – can provide only 36 calories and 4 grams of fat. But the most common serving size for butter, a tablespoon, provides 100 calories, 11 grams of fat, and 7 grams of saturated fat.
Margarine vs. Butter Nutrition
The butter versus margarine debate can be difficult to resolve because there are so many different margarine products on the market, and each one has a different nutritional profile. There are “heart healthy” brands of margarine, for example, that claim to include healthy fats, such as omega-3 fatty acids.
A smart way to evaluate your favorite margarine product is to check the Nutrition Facts label and the ingredients. Margarine is often made from vegetable oil, so you may see that there are fewer grams of saturated fat on the label. But many brands of margarine also contain trans fat. You will see it listed as “hydrogenated oil” or “partially hydrogenated oil” in the ingredient list. Health experts recommend that you reduce or completely avoid the consumption of products with trans fats.
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Nutrition in butter substitutes
If you are trying to eat less butter, there are many substitutes on the market. Popular substitutes for butter include:
- Butter yolks or sprinkles made from maltodextrin, butter, and salt. Provides ten calories and 60 milligrams of sodium per teaspoon.
- Butter spray is made from water, soybean oil, salt, and other ingredients. According to the label, it provides zero calories and zero grams of fat BUT, a single serving is 0.2 grams, which might be impossible to measure. For perspective, a 12-ounce bottle of butter spray provides 1700 servings.
- Light butter pastes made from butter often have fewer calories because they are puffed up or lightened with ingredients like water and / or maltodextrin so you use less. A light butter product provides approximately 50 calories per tablespoon, 6 grams of fat, and 3.5 grams of saturated fat.
Alternatives to natural butter
There are also natural alternatives to butter and butter substitutes. The product you choose may depend on how you plan to use it.
- Avocado is often called “poor man’s butter.” It’s a great spread on toast and is a good source of healthy fat.
- Peanut butter brands vary, but a natural peanut butter does not provide sugar or trans fat and can increase your protein intake.
- Olive oil is a good substitute for butter if it is used to sauté meat or vegetables.
- If you use butter to coat a potato or vegetable, fresh herbs can be a healthy, calorie-free substitute. Chives or tarragon can give food a fresh and tasty flavor. Add a little lemon if you like.
- You can use jam or plain jelly on toast, pancakes, or French toast instead of butter, but fresh fruit is healthier. Sprinkle with a layer of ripe banana or a layer of thinly sliced strawberries for a sweet, healthy flavor with no added sugar.
- Do you usually fry or stir eggs in butter? Use a non-stick skillet instead and skip the butter completely. You will be surprised that eggs can be just as delicious without the added fat.
What is the nutritional difference between salted and unsalted butter?
When you buy butter, you can choose between salty and non-salty varieties. So what is the difference? Not much, except for the sodium levels. The calories in butter do not change depending on the salt content.
If you choose the salty variety, the sodium level may vary from brand to brand due to manufacturing methods. Both Land O $ 0027 Lakes and Breakstone $ 0027s Salted Butter provide 90 milligrams of sodium per tablespoon. The unsalted varieties provide zero grams of sodium per tablespoon.
Keep in mind, however, that if you buy the unsalted variety to reduce sodium in your diet and end up sprinkling more table salt on your food as a result, then you could be doing more harm than good.
What is the best way to store butter?
Storing butter is pretty simple. Some people keep butter on the kitchen counter, making it soft and easier to spread on toast and other foods. But butter manufacturers recommend that you refrigerate the product according to USDA and FDA guidelines.
Can butter be frozen?
Butter can be frozen for up to four months after the date of purchase. It must be frozen in its original container. Once thawed, it must be used within 30 days.
Allergies and interactions
If you avoid dairy for any reason or if you have a dairy allergy diagnosis, you should avoid butter. Common symptoms of a dairy allergy can include mild reactions like hives or more severe symptoms, including shortness of breath. According to allergy experts, the symptoms can even be life-threatening. Be aware that baked goods and other products that contain butter can also cause a reaction.
If you are unsure about your allergy to dairy products and are unsure whether you can safely consume butter, consult your healthcare provider.