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High-fat cooking fat
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 tablespoon (medium) of Butter or oil (14 g) has 124 calories. That works out to 884 calories per 100 g. It contains 0 g of carbs, 0 g of protein, 14 g of fat and 0 g of fiber. Its 2 mg of Vitamin E covers 13% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 tablespoon (medium) · 14 g
124
KCAL / 14G
Carbs
0g
· 0% DV
Protein
0g
· 0% DV
Fat
14g
· 18% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 0% · Fat 100%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 124 kcal | |
| Total fat | 14 g | 18% |
| Saturated fat | 1.96 g | 10% |
| Trans fat | 0.07 g | |
| Sodium | 0 mg | 0% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 0 g | 0% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 14 g | 124 kcal |
| 1 teaspoon (small) | 5 g | 44 kcal |
| 1 serving (small) | 10 g | 88 kcal |
| 2 tablespoon (double) | 28 g | 248 kcal |
| 1 ounce (medium) | 28 g | 248 kcal |
| 0.25 cup (quarter) | 55 g | 486 kcal |
| 100 g | 100 g | 884 kcal |
| ½ cup (half) | 110 g | 972 kcal |
Calculated from 884 calories per 100 g.
For everyday cooking, oils rich in unsaturated fats are generally a better choice than butter, which contains more saturated fat. The type of oil matters: olive and many other vegetable oils have a different fat profile from butter.
Either works: butter gives eggs a richer, dairy-like flavor, while oil has a more neutral taste. Butter can brown quickly in a hot pan, so cook over moderate heat and keep an eye on it.
Often, but the result changes: oil can make a cake moist, while butter contributes flavor and helps create structure when creamed with sugar. A direct swap may not work well in recipes that rely on that creaming step.
A suitable cooking oil is usually better for frying than butter because butter’s milk solids can burn at high temperatures. Choose an oil suited to the heat level, and avoid letting it smoke.
Yes, you can cook with butter and oil together. The oil adds fat without the same dairy flavor, while butter contributes richness; mixing them does not stop butter’s milk solids from browning or burning at high heat.
Both work, but oil is convenient for coating vegetables evenly, while butter gives them a richer flavor. For high-heat roasting, use an oil suited to that temperature; butter may brown or burn before the vegetables are done.
Many cooking oils have a higher smoke point than butter, but the answer depends on the oil and whether it is refined. Butter’s milk solids can brown at relatively modest heat, so it is not ideal for prolonged high-heat cooking.
Butter gives pancakes a familiar rich taste, while oil offers a more neutral flavor. For the pan, a thin coating of either can work; keep the heat moderate so butter does not burn between batches.
Butter is usually the better choice when a cookie recipe calls for it, because it adds flavor and helps determine the cookie’s spread and texture. Oil can make cookies softer, but it does not behave exactly like solid butter.
Butter is the more traditional choice for toast and gives it a creamy, savory flavor. A drizzle of olive oil offers a fruitier taste instead; use either according to the flavor you want rather than expecting them to taste alike.
Vitamins
Vitamin E
1.96mg · 13% DV
Vitamin K
8.4µg · 7% DV
Vitamin A
0µg · 0% DV
B1
0mg · 0% DV
Minerals
Calcium
0mg · 0% DV
Iron
0mg · 0% DV
Magnesium
0mg · 0% DV
Zinc
0mg · 0% DV
Sodium
0mg · 0% DV
Potassium ⭐
0mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 124 calories in 1 tablespoon (medium) (14 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Butter or oil describes two different fats commonly used to cook and add flavour. Butter is made from milk cream and has a rich, creamy taste; cooking oils are usually pressed or extracted from seeds or fruits, such as sunflower seeds or olives. Which one suits a dish depends on the flavour you want and how you plan to cook it.
Butter is often spread on toast and used in baking or for sautéing, while olive oil is popular in dressings and Mediterranean cooking; neutral oils are handy for frying. Both are predominantly fat, so a measured amount is useful if you want a lighter dish. Choose butter for its rich, rounded flavour, or an oil that complements the ingredients and cooking method.
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Low
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 3
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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
1.96g
MONOUNSATURATED
10.22g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 12.6:1
Above the ideal 4:1 (12.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.