What are the Nutritional Facts about Butter?
December 17, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Butter is rich in fat and calories with some vitamins. Learn nutritional facts, health benefits, risks, and how much butter is safe to eat.
Introduction
Butter is widely used in Indian cooking, baking, and spreading on bread. It adds rich taste and aroma, but many people worry about its high fat and calorie content. So, what are the nutritional facts about butter, and is it healthy or harmful? Let us understand butter nutrition, benefits, and risks.
Nutritional Value of Butter (Per 1 Tablespoon – ~14g)
| Nutrient | Amount |
|---|---|
| Calories | 102 kcal |
| Total Fat | 11.5 g |
| Saturated Fat | 7.3 g |
| Cholesterol | 30 mg |
| Protein | 0.1 g |
| Carbohydrates | 0 g |
| Vitamin A | 97 mcg |
| Vitamin D | 0.1 mcg |
| Vitamin E | 0.3 mg |
| Calcium | 3 mg |
Key Nutrients in Butter
- Saturated fat: Provides energy but excess is harmful
- Vitamin A: Supports eye and immune health
- Fat-soluble vitamins (A, D, E): Aid nutrient absorption
- Cholesterol: Needed in small amounts only
Health Benefits of Butter (When Used in Small Amounts)
1. Provides Quick Energy
Butter is:
- High in fat
- A quick energy source
👉 Useful in cold weather or for physically active people.
2. Helps Absorb Vitamins
Butter helps absorb:
- Vitamins A, D, E, and K
- Nutrients from vegetables when cooked together
3. Supports Taste and Satiety
Butter:
- Improves taste of food
- Makes you feel full faster
This may help control overeating when used carefully.
Health Risks of Eating Too Much Butter
1. High in Saturated Fat
Too much butter may:
- Increase bad cholesterol (LDL)
- Raise heart disease risk
2. High in Calories
Butter is calorie-dense and:
- Can lead to weight gain
- Easy to overuse
3. Not Suitable for Daily Large Intake
Regular high intake may:
- Affect heart health
- Increase cholesterol levels
Butter and Weight Loss ❌
- High calorie per spoon
- No fibre or protein
👉 Not ideal for weight loss diets.
Butter vs Ghee (Quick Comparison)
| Butter | Ghee |
|---|---|
| Contains milk solids | Milk solids removed |
| Less shelf life | Longer shelf life |
| Slightly lower smoke point | Higher smoke point |
| May cause lactose issues | Better for digestion |
How Much Butter Is Safe Per Day?
- ½ to 1 teaspoon per day
- Use occasionally, not daily
People with heart issues should limit further.
Who Should Be Careful?
- People with high cholesterol
- Heart patients
- Those trying to lose weight
Healthier Alternatives to Butter
- Ghee (small amount)
- Olive oil
- Mustard oil
- Groundnut oil
Final Thoughts
Butter is rich in fat, calories, and vitamins, but it should be eaten in moderation. Small amounts can be part of a balanced diet, but regular large portions may harm heart health and weight goals.
The key is portion control and balance.