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Plant-based Butter Calories
Butter alternative made from plant oils, vegan and lactose-free.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Plant-based Butter (14 g) has 101 calories. That works out to 720 calories per 100 g. It contains 0.1 g of carbs, 0 g of protein, 11.2 g of fat and 0 g of fiber. Its 2.1 mg of Vitamin E covers 14% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Plant-based Butter Nutrition Facts
Selected: 1 tablespoon (medium) · 14 g
101
KCAL / 14G
Carbs
0.1g
· 0% DV
Protein
0g
· 0% DV
Fat
11.2g
· 14% 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%
Plant-based Butter nutrition facts table · 1 tablespoon (medium) (14 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 101 kcal | |
| Total fat | 11.2 g | 14% |
| Saturated fat | 3.08 g | 15% |
| Trans fat | 0.07 g | |
| Sodium | 84 mg | 4% |
| Total carbohydrate | 0.1 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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How Many Calories in 1 Tablespoon of Plant-based Butter?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 14 g | 101 kcal |
| 1 teaspoon (small) | 5 g | 36 kcal |
| 1 slice (thin) | 10 g | 72 kcal |
| 1 slice (thick) | 20 g | 144 kcal |
| 1 piece (small) | 20 g | 144 kcal |
| 1 serving (medium) | 20 g | 144 kcal |
| 2 tablespoon (large) | 28 g | 202 kcal |
| 1 piece (large) | 40 g | 288 kcal |
| 100 g | 100 g | 720 kcal |
| 1 pack (whole) | 250 g | 1800 kcal |
Calculated from 720 calories per 100 g.
Frequently Asked Questions About Plant-based Butter
What is plant-based butter made from?
Plant-based butter is made primarily from vegetable oils rather than dairy butterfat. Depending on the product, it may also contain water, salt, emulsifiers, and flavourings; common oils include sunflower, canola, coconut, and palm.
Can you use plant-based butter instead of butter in baking?
Yes, plant-based butter can replace dairy butter in many baking recipes. Choose a block-style product when the recipe relies on butter’s firmness, such as pastry or cookies; soft tub spreads may contain more water and can change the texture.
Is plant-based butter the same as margarine?
Not necessarily. Both are often made with vegetable oils, but “plant-based butter” is commonly marketed for a butter-like taste and use, while margarine can have different formulations and fat levels. Check the ingredients rather than relying on the product name alone.
Does plant-based butter taste like real butter?
Some plant-based butter tastes quite similar to dairy butter, while other varieties have a more noticeable flavour from their oils. Taste and texture differ by brand, so a product that works well on toast may not be your preferred choice for baking.
Can you cook and fry with plant-based butter?
Yes, you can cook with plant-based butter, but it is not automatically suitable for high heat. Water-containing spreads may splatter, and the oils can burn; use the package’s cooking guidance or choose an oil intended for frying.
Is plant-based butter healthier than dairy butter?
Plant-based butter contains no cholesterol if it contains no animal-derived ingredients, but it is still a concentrated fat. Its saturated fat content varies widely with the oils used, so compare products rather than assuming every plant-based option is healthier.
Can plant-based butter be frozen?
Yes, plant-based butter can generally be frozen in an airtight wrapper or container. Thaw it in the refrigerator; the texture may become less smooth afterward, so thawed product is often better for cooking or baking than spreading.
How long does plant-based butter last after opening?
Keep plant-based butter covered in the refrigerator after opening and follow the package’s use-by guidance. Use a clean knife or utensil each time, and discard it if its smell, colour, or texture changes noticeably.
Does plant-based butter work for pie crust and pastry?
Yes, a firm, block-style plant-based butter can work in pie crust and pastry. Keep it cold and handle the dough lightly so the fat stays in small pieces; soft tub spreads can make pastry harder to shape and less flaky.
Is plant-based butter suitable for people with a milk allergy?
Some plant-based butter is dairy-free, but the name alone does not guarantee it is safe for someone with a milk allergy. Formulas and manufacturing practices vary, so check the ingredient and allergen statements for the specific product.
Plant-based Butter Vitamins & Minerals
Vitamins
Vitamin E
2.1mg · 14% DV
Vitamin A
84µg · 9% DV
Vitamin K
8.4µg · 7% DV
Vitamin D
0.07µg · 0% DV
Minerals
Sodium
84mg · 4% DV
Copper
0mg · 0% DV
Calcium
1.4mg · 0% DV
Zinc
0.01mg · 0% DV
Potassium ⭐
2.8mg · 0% DV
Plant-based Butter Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Plant-based Butter
To burn the 101 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.
What is Plant-based Butter?
Plant-based butter is a spread and cooking fat made with plant oils instead of dairy butter. Its texture and flavour vary by recipe: some versions are soft and mild, while others are firmer or more savoury. Many are suitable for vegan diets.
Use it on toast, melt it over vegetables, or cook with it as you would with butter; baking results can differ, so check whether a recipe depends on dairy butter’s particular texture. It is energy-dense and consists mostly of fat, with very little protein or carbohydrate. For a lighter meal, spread it sparingly and pair it with fresh vegetables or whole-grain bread.
How Nutritious Is Plant-based Butter?
Nutrient density
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.
Satiety score
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.
Is Plant-based Butter Processed?
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.
Does Plant-based Butter Contain Allergens?
No known major allergens
Which Diets Is Plant-based Butter Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Plant-based Butter Fat Profile
SATURATED
3.08g
MONOUNSATURATED
4.48g
POLYUNSATURATED
2.73g
Omega 6:3 ratio 14.8:1
Above the ideal 4:1 (14.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.