Butter
How Many Calories Are in Butter? Nutrition Facts and Benefits
Butter is a dairy product made by churning cream until the fat separates and solidifies. With roots in traditional European cuisine, it is now used worldwide for cooking, baking, and as a spread. Available in salted and unsalted varieties (and as clarified butter/ghee), it adds richness and flavor to many dishes.
Calories and Nutrition (Average)
| # | Amount | Calories | Carbohydrate | Protein | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| 1 | 100 grams (salted) | 717 kcal | 0.1 g | 0.85 g | 81.0 g | 0 g | 643 mg |
| 2 | 1 tbsp (14 g, salted) | 100 kcal | 0 g | 0.12 g | 11.4 g | 0 g | 90 mg |
Health Benefits of Butter
- Provides fat-soluble vitamins, especially vitamin A, with small amounts of vitamins D, E, and K.
- Energy-dense and can help increase satiety when used in small, mindful portions.
- Contains naturally occurring short-chain fatty acids (like butyrate) and small amounts of CLA.
- Enhances flavor, which can make vegetable- and whole-grain–based meals more enjoyable.
- Clarified butter (ghee) is low in lactose and casein, which may suit some people with sensitivities.
Butter Consumption Tips
- Mind portions: 1 tsp (5 g) ≈ 36 kcal; 1 tbsp (14 g) ≈ 100 kcal.
- Choose unsalted butter to better control sodium; if using salted, account for added sodium.
- Use as a finishing fat or for low-to-moderate heat; for high-heat cooking, consider ghee or oils with higher smoke points.
- Pair with fiber-rich foods (vegetables, whole grains) to balance meals.
- For baking or spreading, let butter soften at room temperature briefly; store in the refrigerator and freeze for longer shelf life.