Butter is a dairy fat made from milk cream, valued for its rich flavor and high fat content. Per 100 grams, it provides 717 calories and 81 grams of fat, with 0.9 grams of protein and just 0.1 grams of carbohydrates. It contains no fiber and has a glycemic index of 0.

Its distinctive taste makes it a common choice for cooking, baking, and spreading. Butter contains dairy and is not suitable for people with dairy allergies. It can fit omnivore, keto, ketovore, paleo, Mediterranean, and flexitarian eating patterns when used in appropriate portions.

Butter Nutrition Facts

Selected: 100 g

717

KCAL / 100G

Carbs

0.1g

· 0%

Protein

0.9g

· 0%

Fat

81g

· 100%

Fiber

Butter Vitamins & Minerals

Vitamins

Vitamin A

684µg · 76% DV

Vitamin E

2.3mg · 15% DV

Vitamin D

1.5µg · 8% DV

B12

0.17µg · 7% DV

Minerals

Sodium

715mg · 31% DV

Phosphorus

24mg · 3% DV

Calcium

24mg · 2% DV

Selenium

1µg · 2% DV

Butter Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

Is Butter Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Butter Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Butter Good For?

Vegan

— Not suitable

Vegetarian

— Not suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Butter Fat Profile

SATURATED

51g

MONOUNSATURATED

21.2g

POLYUNSATURATED

2.7g

⚖️

Omega 6:3 ratio 7:1

Above the ideal 4:1 (7:1).

Foods Similar to Butter

🫒

Olive oil

884 kcal

💊

Fish Oil Capsule

900 kcal

🥥

Coconut oil

862 kcal

🥥

Coconut milk

230 kcal

🌻🛢️

Sunflower Oil

884 kcal

🛢️

Oil

884 kcal

🛢️

MCT Oil

860 kcal

🥫

Mayonnaise

680 kcal

Butter — Frequently Asked Questions

Is butter safe to cook with?

Butter works well for moderate-heat sautéing and baking, but its milk solids can burn at high heat. For very hot searing, clarified butter is usually a better choice.

Why does butter turn brown and taste bitter in a pan?

The milk proteins and sugars in butter brown and can eventually burn when overheated. Use medium heat and avoid leaving butter in an empty hot pan for too long.

What is the difference between butter and clarified butter?

Clarified butter is butter with most of its water and milk solids removed. It is more heat-stable and contains less lactose and milk protein than regular butter.

How should butter be stored in the refrigerator?

Keep butter tightly wrapped or in a covered dish in the refrigerator to preserve its flavor. Store it away from strongly scented foods because it can absorb odors.

Can you freeze butter?

Yes, butter freezes well. Divide it into smaller portions and wrap it airtight so you can thaw only what you need.

Can butter be left at room temperature?

Butter can be softened briefly in a covered butter dish in a cool kitchen. In warm conditions or for extended periods, refrigerate it to protect quality and reduce spoilage risk.

Is butter suitable for people with lactose intolerance?

Butter typically contains only small amounts of lactose, but it is not lactose-free. People who are very sensitive may prefer clarified butter, while anyone with a milk allergy should avoid butter.

Does butter inevitably raise cholesterol?

Because butter contains saturated fat, frequent high intakes may raise LDL cholesterol in some people. The overall dietary pattern and individual health status matter most.

Can butter replace olive oil in every dish?

It can be used in many dishes, but the two fats have different flavors and cooking strengths. Butter adds a rich dairy flavor, while olive oil is often better suited to dressings and lighter cooking.

Is butter useful after a workout?

Butter alone does not provide what recovery meals need most: protein, carbohydrate, and fluids. It can add flavor to a balanced post-workout meal, such as eggs, potatoes, or vegetables.

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Nutrition data compiled from USDA FoodData Central and scientific sources.