Is Butter Good for You? Here's What Nutrition Experts Say

There's no doubt that life is better with butter. From creamy pasta sauces to classic sugar cookies, so many recipes rely on the delicious richness of butter. Even simple dishes, like toast and pancakes, can be elevated with the fat. But if you're trying to eat healthy, you may wonder if butter has benefits—or if it should be avoided completely. The answer is complex and nuanced, and it depends on certain factors. To learn more, we asked dietitians to explain the nutritional profile of butter, as well as its pros and cons.

Benefits of Butter

"Butter is primarily composed of milk fat," says Lauri Wright, PhD, RDN, LD/N, FADA, registered dietitian nutritionist, associate professor, and director of nutrition programs at the University of South Florida. Fat adds flavor to food and increases the feeling of satiety, says Mindy Haar, PhD, RDN, registered dietitian and department chair of interdisciplinary health science at the New York Institute of Technology's School of Health Professions. Additionally, fat provides energy (i.e., calories) and supports the absorption of fat-soluble vitamins, which are also found in butter.

This includes the following vitamins:

• Vitamin A: "Vitamin A is essential for vision, immune function, and cell growth," shares Wright. "It plays a critical role in helping the retina convert light into nerve signals for sight, especially night vision," she says. Additionally, vitamin A helps form and maintain our teeth, skeletal and soft tissue, mucus membranes, and skin, says Nicole Roach, RD, CDN, CDCES, registered dietitian at Northwell Lenox Hill Hospital.
• Vitamin D: "Butter also contains vitamin D, which supports calcium and bone health," says Wright. Plus, it supports immune function, says Matthew Landry, PhD, RDN, DipACLM, FAND, FAHA, registered dietitian and assistant professor of population health and disease prevention at the University of California, Irvine.
• Vitamin E: "Vitamin E acts as an antioxidant, protecting cells from damage," explains Landry. The nutrient helps maintain heart health, immune function, and vision.
• Vitamin K: Butter offers small amounts of vitamin K, which helps regulate calcium in bones and blood vessels, per Wright. 
  

However, butter has relatively small amounts of these nutrients, so it shouldn't be considered a primary source, explains Wright. Roach echoes this notion, noting that the amount of butter we consume daily is likely insufficient to boost our overall intake of these vitamins.

Downsides of Butter

Nutritionally, butter has some disadvantages that may outweigh its benefits.

Calories

As mentioned, butter is made of fat. "While fat is an important part of the diet, it packs more than twice the calories per gram compared to carbohydrates or protein," shares Wright. (Fat has 9 calories per gram, while carbs and protein have 4 calories per gram.) Just 1 tablespoon of butter provides about 100 calories, nearly all from fat, says Wright. This may be something to note if you're looking to maintain or lose weight.

Saturated Fat

More than half the fat in butter is saturated fat, says Haar. According to Roach, saturated fat should make up less than six percent of your total calories, or about 13 grams or less per day, as recommended by the American Heart Association. For context, "one tablespoon contains about seven grams of saturated fat," says Wright. That's more than half the recommended amount.

"Saturated fat should be consumed in moderation because high intake [is] associated with elevated LDL cholesterol levels," shares Landry. Also known as "bad" cholesterol, high LDL levels can increase the risk of heart disease, he adds. In contrast, unsaturated fats (which are found in foods like olive oil, nuts, seeds, and fatty fish) are associated with improved cholesterol levels and heart health, says Wright. "That's why nutrition experts recommend replacing saturated fats with these unsaturated options rather than eliminating fat altogether," explains Wright.

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Is Butter Good for You?

"Butter isn't inherently 'good' or 'bad'," says Wright. Instead, factors like the amount you consume and your overall diet matter more, says Landry.

"A small pat of butter on whole grain toast or used in cooking can fit into an overall healthy diet," explains Wright. Similarly, there's no problem in occasionally enjoying baked goods or dishes made with butter. (The exception is if you've been diagnosed with high cholesterol, heart disease, or fatty liver, says Roach. In this case, you'll need to avoid or limit your butter intake, she notes.) Otherwise, health problems can develop when butter becomes your primary source of fat, displacing healthier oils like olive or canola oil, says Wright.

How Much Butter Is Healthy?

For most people, eating butter in moderation is fine. This equals about one to two teaspoons per day "within a balanced diet that emphasizes fruits, vegetables, whole grains, lean proteins, and unsaturated fats," says Wright. Alternatively, eating large quantities of butter every day (especially with an excess of saturated fat from other sources) can easily push calorie and fat intake above the recommended levels, says Haar.

The final verdict? Butter can add flavor and enjoyment to your meals—but the key is how much and what else is on your plate, says Wright.