Butter Nutrition Facts

Churning milk or cream separates fat particles from protein to make butter. The result is a thickened mass of about 80% solid at room temperature. Nut kinds of butter, on the other hand, are made by grinding nuts into a paste and blending them with cow’s milk to create a consistency similar to butter. Salt and food colorings are sometimes used.


Before it became the scapegoat for saturated fat, cow’s milk butter was a kitchen staple, but it has since been vindicated as a natural source of satisfying fat. Per 100-gram serving, it contains 81 grams of fat, 0.9 grams of protein, 11 milligrams of sodium, and 24 milligrams of potassium. Your values, preferences, and personal health needs and goals will determine whether it is correct.

Butter Nutrition Facts

Butter Nutrition Facts

What is Butter?

Making butter involves extracting the cream from the milk, churning the cream, and adding salt.Butter comprises at least 80% milkfat, around 16% water, 1.5–2.0 percent salt, and 2% other milk solids. Butter contains 67 percent saturated fat, 29 percent monounsaturated fat, and 4% polyunsaturated fat.

Conjugated linoleic acid (CLA) is a type of fat found in butter that has been shown to help protect against cancer in studies. Vitamins A, D, and E, essential for healthy eyes (especially night vision), strong bones, and healthy skin, are also found in butter.

In Australia, no artificial coloring is used. Because butter absorbs odors from other foods, it should be kept refrigerated at four °C, protected from light, and sealed in its original container or wrapping until used. Butter can be stored in the refrigerator for eight weeks, but it’s best to buy it when you need it.

At 30°C, butter softens and melts at 35°C. The fats in butter slowly oxidize as temperatures rise, and the butter becomes rancid. In hot climates, it is best kept chilled. If properly wrapped, butter can be frozen for up to a year.


When purchasing butter, you can select between salted and unsalted varieties. Except for sodium levels, there isn’t much difference between them, and the salt in butter does not affect the calories. Although both kinds of butter can be used interchangeably, some recipes call for one over the other. Clarified butter, or ghee, is a common ingredient in Indian cooking.

What are the Health Benefits of Butter?

Here are some health benefits of butter:

  • It can help lower your chances of cancer. Butter is high in beta-carotene, which your body converts into vitamin A.
  • It could help your eyes. The beta-carotene in butter may help slow the rate of vision loss or age-related macular degeneration (AMD).
  • Butter contains vitamin D, a vital nutrient for bone growth and development, and it also has calcium, which is essential for bone strength. It can help strengthen your bones. Calcium also helps prevent diseases such as osteoporosis, which makes bones fragile.
  • Butter also contains vitamin E, which plays a role in skin health. The nutrient reduces damage from UV sun rays, reduces skin inflammation, and improves how well skin wounds heal. It can help make your skin healthier.

Side Effects of Butter

Although butter has a lot of health benefits, it has some side effects also:

  • Butter contains a lot of saturated fat. A tablespoon of saturated fat contains about seven grams or one-third of your daily recommended allowance.
  • A saturated fat-rich diet raises LDL (“bad”) and HDL cholesterol. Increased LDL cholesterol can cause atherosclerosis, leading to blood clots, strokes, and heart attacks.”
  • As Poston pointed out, an increase in LDL cholesterol caused by overeating butter has potentially dangerous consequences.
  • When consumed excessively, butter is a saturated fat that can contribute to heart disease. “Butter, like other saturated fats, raises LDL cholesterol (bad cholesterol) levels, which can clog arteries and lead to heart disease.”
  • According to studies, overeating butter increases your risk of developing visceral fat. “Because of its high saturated fat content, excessive butter consumption can result in excess visceral fat stored deep in the abdomen.”

What are the Substitutes for Butter?

There are many butter substitutes on the market if you’re trying to eat less. The following are some popular butter substitutes:

  • Margarine preparations vary, but an 80% fat margarine product may contain around 101 calories and 11.4 grams of fat per tablespoon.10
  • Butter buds or sprinkles are made from maltodextrin, butter, and salt and provide 17 calories and 60 milligrams of sodium per tablespoon.
  • Butter spray is made from water, soybean oil, salt, and other ingredients. Technically, it adds zero calories and fat to your food. But a single serving is 0.2 grams (or 1/3 of a second spray) which might be impossible to measure.1
  • “Light” butter spreads made from butter are often lower in calories because they are puffed up or lightened with ingredients like water and maltodextrin, making you useless. A light butter product provides approximately 47 calories per tablespoon, 5 grams of fat, and 3.3 grams of saturated fat.

What are the Alternatives to Butter?


Butter substitutes and natural alternatives are also available. The product you choose could depend on how you plan to utilize it.

  • Avocado makes a great spread on toast and is a good source of healthy fat.
  • Peanut butter brands vary, but a natural peanut butter product provides no added sugar or trans fat and can boost your protein intake.
  • Olive oil is a good substitute for butter when sautéing meat or vegetables.
  • Fresh herbs can be a healthy, no-calorie substitute if you use butter to top a potato or vegetables. Chives or tarragon can give foods a new savory flavor. Add a squeeze of lemon if desired.
  • You can use plain jam or jelly on toast, pancakes, or French toast instead of butter, but fresh fruit is better. Spread ripe banana or layer thinly sliced strawberries to get healthy sweetness (and fiber) without added sugar.
  • Do you usually fry or scramble eggs in butter? Use a non-stick pan instead and eliminate the butter. Eggs can be just as delicious without the added fat.

How much Butter is Healthy?

Consumers’ interest in butter has been on a roller-coaster ride. First, the butter was perfect, and butter was once derided as being “too fatty” and, therefore, unhealthy. People are now putting butter in their coffee and swearing it is a low-carb diet staple. So, what exactly is the situation? What is the recommended amount of butter to consume? Saturated fat consumption should be less than 10% of daily calories.

For example, if you consume 2,000 calories daily, you will consume approximately 22 grams of saturated fat, equivalent to about three tablespoons (42 grams) of butter. As a result, limit yourself to 1–2 tablespoons (14–28 grams) per day, along with other healthy fats such as olive oil, nuts, seeds, coconut oil, avocados, and fatty fish.

Organic Mango Butter

Organic Mango Butter



  • USDA CERTIFIED ORGANIC Mango Butter, 100% Natural and Pure Mango butter 1 lb Block
  • PURE MANGO BUTTER: USDA Certified Organic, Free of any Pesticides and other Chemicals.
  • LARGE 1 LB BAR: Packaged in a Resealable Food Grade Stand Up Zipper Pouch.
  • BENEFITS: Natural vitamins A, C, and E are abundant in unrefined mango butter for maximum natural moisturizing.
  • USDA CERTIFIED ORGANIC MANUFACTURER: We Are The USA Manufacturer And Only Seller of the Mary Tylor Naturals Brand.

Storage and Food Safety

Some people keep butter soft and easy to spread on toast and other foods on the kitchen counter. However, butter manufacturers recommend refrigerating the product according to USDA and FDA guidelines. From the date of purchase, butter can be frozen for up to four months.

Butter is typically used as an accent, topping, or part of the preparation method in most dishes. It’s essential to many baked goods and mashed vegetables like potatoes and cauliflower. It must be frozen in the original container and used within 30 days of thawing.


In conclusion, butter can be a delicious and versatile addition to various meals and recipes. However, it is important to consume it in moderation and be aware of its nutritional content. While butter is high in saturated fat and calories, it also contains important nutrients like vitamins A and D. Butter includes good butyrate and conjugated linoleic acid.

When incorporating butter into your diet, consider your overall calorie and fat intake and opt for grass-fed or organic butter whenever possible. Eating it with various heart-healthy fats, such as olive oil, avocado, nuts, seeds, and fatty fish, is best. By being mindful of your consumption and choosing high-quality options, you can enjoy the taste and benefits of butter in a healthy and balanced way.