Butter Nutrition Facts

Calories, fat, protein, and carbohydrate values for Butter.


There are 102 calories in Butter.


Nutrition Facts
Serving Size:


tbsp (14 grams)

Amount Per Serving
Calories from Fat 104
Calories 102

% Daily Value*

Total Fat 12 grams

Saturated Fat 7.3 grams

Trans Fat 0.5 grams
Polyunsaturated Fat 0.4 grams
Monounsaturated Fat 3 grams

Cholesterol 31 milligrams

Sodium 91 milligrams

Potassium 3.4 milligrams

Total Carbohydrates 0 grams

Dietary Fiber 0 grams

Sugars 0 grams
Protein 0.1 grams

Vitamin A


Vitamin C





Percent Daily Values are based on a 2000 calorie diet.

Food / Beverages > Dairy & Egg Products > Butters

How long would it take to burn off 100 KCal?
Walking (3mph) 27 minutes
Running (6mph) 10 minutes
Bicycling (10mph) 14 minutes
Values estimated based on person weighing 140 lbs.

Additional Information

Butter, a popular dairy product, has been a staple in kitchens around the world for centuries. Derived from milk, butter not only adds richness and flavor to a variety of dishes, but also provides a number of nutritional components. In this expert article, we will explore the features, benefits, and drawbacks of butter to shed light on this versatile ingredient.

Features of butter

Butter has a number of characteristics that make it a unique and sought-after ingredient in culinary endeavors. Here are some of the most important characteristics of butter:

  1. Creamy texture: Butter has a smooth and creamy texture that makes it easy to spread on bread or incorporate into recipes.
  2. Rich flavor: Butter’s rich, savory taste enhances the flavor of both sweet and savory dishes, making it a versatile ingredient in a variety of cuisines.
  3. Solid at room temperature: Butter remains solid at room temperature, making it suitable for baking, cooking and spreading on bread or toast.

Benefits of butter

While butter is often associated with indulgence, it also offers several benefits when consumed in moderation. Let’s explore some of the benefits of including butter in your diet:

  1. Nutritional Composition: Butter contains essential vitamins, including vitamin A, vitamin D, vitamin E, and vitamin K2. These vitamins play a critical role in supporting overall health and well-being.
  2. Flavor Enhancer: Butter adds depth and richness to dishes, enhancing their flavor and aroma. Its addition can enhance the flavor of sauces, baked goods, vegetables and more.
  3. Source of healthy fats: Despite its saturated fat content, butter can be part of a balanced diet. It contains healthy fats, including monounsaturated fats and omega-3 fatty acids, which are beneficial for heart health when consumed in moderation.
  4. Vitamin absorption: The fat-soluble vitamins found in butter aid in the absorption of other fat-soluble nutrients, such as vitamins A, D, E, and K, when consumed with other foods.
  5. Culinary versatility: Butter’s versatility goes beyond taste. It can be used for sautéing, baking, frying and as a base for sauces, offering a wide range of culinary possibilities.

Disadvantages of butter

While butter offers many benefits, it is important to consider the potential drawbacks associated with its consumption. Here are some points to consider:

  1. High in Saturated Fat: Butter is relatively high in saturated fat, which, when consumed in large amounts, can contribute to elevated cholesterol levels and potentially increase the risk of heart disease. It is recommended that butter be consumed in moderation and balanced with other sources of healthy fats.
  2. Caloric Density: Butter is calorie dense, with approximately 102 calories per tablespoon. Individuals who are trying to manage their weight or following a calorie-restricted diet should be aware of their butter consumption and consider healthier alternatives when appropriate.
  3. Lactose and dairy allergies: Butter is derived from milk and contains trace amounts of lactose and milk proteins. Individuals with lactose intolerance or dairy allergies should exercise caution and choose lactose-free or dairy-free alternatives.
  4. Not suitable for vegans: As a dairy product, butter is not suitable for those following a vegan lifestyle. Vegan-friendly alternatives such as plant-based spreads or oils can be used as a substitute.


With its creamy texture, rich flavor and nutritional benefits, butter remains a popular ingredient in the culinary world. While it offers benefits such as flavor enhancement, essential vitamins, and culinary versatility, it is important to be aware of its saturated fat content and caloric density. Moderation and balance are key to incorporating butter into a healthy and balanced diet.
Remember to consult a healthcare professional or registered dietitian for personalized advice based on your specific dietary needs and health goals. With proper consideration, butter can be enjoyed as part of a varied and balanced diet, enhancing both the taste and nutritional value of your favorite dishes.

Questions and Answers

Is butter a healthy choice for my diet?

While butter can be enjoyed as part of a balanced diet, it is important to consume it in moderation. Butter is high in saturated fat, which, when consumed in excess, can contribute to elevated cholesterol levels and increase the risk of heart disease. It is advisable to balance butter intake with other sources of healthy fats and to be mindful of portion sizes.

Can I use butter if I am lactose intolerant or have a dairy allergy?

People with lactose intolerance or dairy allergies should use caution when consuming butter. Although butter contains trace amounts of lactose and milk proteins, it may still cause discomfort or allergic reactions in some people. Lactose-free or dairy-free alternatives can be used as substitutes to meet dietary needs.

Can butter be used in a vegan diet?

No, butter is not suitable for a vegan diet as it is a dairy product derived from animal sources. Vegans can explore plant-based spreads or oils as alternatives to butter.

Can I get the benefits of butter without consuming too much saturated fat?

Yes, there are alternatives for people who want to enjoy the taste and benefits of butter while reducing their saturated fat intake. One option is to use butter in moderation and balance it with other sources of healthy fats, such as olive oil or avocado. In addition, there are plant-based spreads on the market that mimic the taste and texture of butter, but contain lower levels of saturated fat.

Can butter be a part of a weight management plan?

Butter is high in calories, so people who are trying to manage their weight or follow a calorie-restricted diet should be mindful of their butter consumption. Portion control and moderation are important. Considering healthier alternatives such as using cooking spray, olive oil, or small amounts of butter combined with herbs and spices can help manage calorie intake while still adding flavor to meals.