Butter receives a FoodScore of 47/100, placing it in the 'Decent' category, primarily due to its high saturated fat content.
Nutrition data (per 100 g)
Source: USDA FoodData Central.
Butter contains 717 kcal per 100 g.
Butter contains 81.1 g of total fat per 100 g (51.4 g saturated).
Butter contains 0 g of added sugar per 100 g.
Butter provides 11 mg of sodium per 100 g.
Butter scores 47/100 on FoodScore (decent).
Butter is classified as NOVA 2 (processed culinary ingredient).
Butter is a NOVA class 2 culinary ingredient, indicating it is minimally processed.
A 100g serving provides 77% of the Daily Value for Vitamin A.
Its high saturated fat content, at 51.4g per 100g, significantly impacts its FoodScore.
Butter contains 0g of protein, fiber, and added sugar per 100g.
A 100g serving also offers 10% of the Daily Value for Vitamin D.
Scores +14 points above the dairy category average (33/100 across 5088 foods).
Fiber
0g
0% of Daily Value
Protein
0g
0% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
11mg
0% of Daily Value
+
What it brings to the table
Micronutrients (Vitamin A, Vitamin D)+4
Minimally processed (NOVA 2)+8
−
What holds it back
Saturated fat (51.4g)-15
Why it scores 47
Butter earns a FoodScore of 47 out of 100, categorizing it as 'Decent'. This score reflects a balance between some nutritional benefits and significant nutritional drawbacks. On the positive side, butter receives a bonus of +4 points for its micronutrient content, specifically providing 77% of the Daily Value for Vitamin A and 10% for Vitamin D per 100g. It also gains a notable +8 points because it is a minimally processed culinary ingredient, classified as NOVA class 2. This means it has undergone little processing beyond basic preparation. However, the most substantial factor impacting its score negatively is its high saturated fat content. With 51.4g of saturated fat per 100g, butter incurs a significant penalty of -15 points. To achieve a higher score, butter's saturated fat content would need to be considerably lower, as current dietary guidelines recommend limiting intake of saturated fats to reduce the risk of chronic diseases. The absence of beneficial nutrients like fiber and protein also prevents it from earning additional points.
Health benefits
What the nutrients in butter actually do for you, grounded in established dietary science.
Supports Vision and Immune Function
Butter is a notable source of Vitamin A, providing 77% of the Daily Value per 100g. Vitamin A is crucial for maintaining good vision, particularly in low light conditions, and plays a vital role in immune system function. It helps in the development and maintenance of various immune cells, supporting the body's natural defenses. Additionally, Vitamin A is important for skin health and cell growth. While butter contributes significantly to Vitamin A intake, it should be consumed as part of a balanced diet that includes a variety of nutrient-dense foods.
Contributes to Bone Health
Butter provides 10% of the Daily Value for Vitamin D per 100g. Vitamin D is essential for calcium absorption in the gut, which is fundamental for maintaining strong bones and teeth. It also plays a role in bone mineralization and remodeling. Adequate Vitamin D levels are important throughout life to reduce the risk of osteoporosis and fractures. While butter offers some Vitamin D, it's important to note that sunlight exposure and other dietary sources or supplements are often needed to meet daily requirements for optimal bone health.
Source of Fat-Soluble Vitamins
As a fat-rich food, butter facilitates the absorption of fat-soluble vitamins present within it and in other foods consumed alongside it. These include Vitamin A and Vitamin D, both of which are found in butter. Fat-soluble vitamins require dietary fat for proper absorption and utilization by the body. This characteristic makes butter a vehicle for these important nutrients. However, it's important to consider the overall fat intake when consuming butter, especially its saturated fat content.
Minimally Processed Culinary Ingredient
Butter is classified as a NOVA class 2 food, meaning it is a culinary ingredient derived directly from a food (milk) with minimal processing. This contrasts with ultra-processed foods (NOVA class 4) that often contain many additives, artificial flavors, and high amounts of added sugars, unhealthy fats, and sodium. Choosing minimally processed ingredients like butter can be a part of a diet focused on whole and less-processed foods, which dietary guidelines generally recommend for better overall health outcomes. However, its nutritional profile still requires mindful consumption.
Butter receives a FoodScore of 47/100, placing it in the 'Decent' category, primarily due to its high saturated fat content.
How to eat it
Butter is a common culinary ingredient in the American diet, primarily used for cooking, baking, and as a spread. It adds flavor and richness to dishes and is often used to sauté vegetables, grease pans, or enrich sauces. Due to its calorie and fat density, it's typically consumed in small portions, such as a tablespoon or less per serving, rather than as a primary food source.
Use butter sparingly as a flavor enhancer in cooking, rather than as a primary fat source, to manage overall saturated fat intake.
Pair butter with fiber-rich foods like whole-grain toast or steamed vegetables to add flavor while balancing the meal's nutritional profile.
Store butter in the refrigerator to maintain freshness and prevent spoilage, or freeze for longer-term storage.
Things to keep in mind
For most healthy adults, butter is safe to consume in moderation. The primary caution relates to its high saturated fat content, which, when consumed in excess, can contribute to elevated LDL cholesterol levels and increase the risk of heart disease. Individuals with dairy allergies or severe lactose intolerance should avoid butter, although its lactose content is very low. There are no widely documented drug interactions or specific concerns for pregnant individuals or those with kidney disease at normal serving sizes.
Butter receives a FoodScore of 47/100, placing it in the 'Decent' category. It provides some Vitamin A and D, but its high saturated fat content is a significant nutritional drawback. While it's a minimally processed food, it's best consumed in moderation as part of a balanced diet.
Is butter good for heart health?
Due to its high saturated fat content (51.4g per 100g), butter is not considered beneficial for heart health when consumed in large amounts. Dietary guidelines recommend limiting saturated fat intake to help maintain healthy cholesterol levels and reduce the risk of cardiovascular disease. Opting for fats higher in unsaturated fats, like olive oil, is generally preferred for heart health.
Is butter ultra-processed?
No, butter is classified as a NOVA class 2 food, which means it is a culinary ingredient made from a food (milk) with minimal processing. It is not considered an ultra-processed food, which typically involves many industrial ingredients and additives.
What are some healthier alternatives to butter?
For cooking, olive oil or avocado oil are healthier alternatives, offering beneficial unsaturated fats. For spreading, consider avocado, hummus, or nut butters (in moderation) for added nutrients and less saturated fat. Some plant-based butter alternatives made with healthier oils can also be an option, but check their ingredient lists for added sugars and unhealthy fats.
How much butter is a reasonable serving size?
A reasonable serving size for butter is typically one tablespoon (about 14g). This amount provides flavor without contributing excessive amounts of saturated fat to your meal. Given its high calorie and fat density, mindful portion control is key.
Does butter contain any protein or fiber?
No, butter contains virtually no protein or fiber. Per 100g, it has 0g of both. Its nutritional profile is almost entirely composed of fat, with small amounts of fat-soluble vitamins. For protein and fiber, you'll need to look to other food sources.