FoodScore
0/ 100
Decentdairy· 1 tbsp

Butter

Butter receives a FoodScore of 47/100, placing it in the 'Decent' category. Its score is primarily impacted by its high saturated fat content.

  • Butter is a NOVA class 2 culinary ingredient, indicating it is minimally processed.
  • A 100g serving of butter provides 77% of the Daily Value for Vitamin A.
  • It contains 51.4g of saturated fat per 100g, contributing to a significant score penalty.
  • Butter contains no protein, fiber, or added sugar.
  • With 717 calories per 100g, butter is a calorie-dense food.
  • Scores -5 points above the dairy category average (52/100 across 162 foods).
Fiber
0g
0% of Daily Value
Protein
0g
0% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
11mg
0% of Daily Value
+
What it brings to the table
Micronutrients (Vitamin A, Vitamin D)+4
Minimally processed (NOVA 2)+8
−
What holds it back
Saturated fat (51.4g)-15

Why it scores 47

Butter achieves a FoodScore of 47 out of 100, landing it in the 'Decent' category. This score reflects a balance of its nutritional attributes. On the positive side, butter receives a bonus of +4 points for its micronutrient content, specifically for providing significant amounts of Vitamin A and Vitamin D. It also earns a notable bonus of +8 points because it is a minimally processed culinary ingredient, classified as NOVA 2. However, the most significant factor impacting its score negatively is its high saturated fat content. With 51.4g of saturated fat per 100g, butter incurs a substantial penalty of -15 points. This amount significantly exceeds dietary recommendations for saturated fat intake, which are typically limited to less than 10% of daily calories. To achieve a higher FoodScore, butter's nutritional profile would need to show a reduction in its saturated fat content or an increase in beneficial nutrients that it currently lacks, such as fiber or protein.

Health benefits

What the nutrients in butter actually do for you, grounded in established dietary science.

Supports Vision and Immune Function

Butter is a notable source of Vitamin A, which is crucial for maintaining healthy vision, particularly in low light conditions, and for supporting the immune system. A 100g serving of butter provides 77% of the Daily Value for Vitamin A. This fat-soluble vitamin plays a key role in cell growth and differentiation, contributing to the health of various bodily tissues. While butter contributes significantly to Vitamin A intake, it's important to consume it in moderation due to its overall fat content.

Contributes to Bone Health

Butter contains Vitamin D, a nutrient essential for bone health. Vitamin D helps the body absorb calcium, a primary building block of bones. A 100g serving of butter provides 10% of the Daily Value for Vitamin D. Adequate intake of Vitamin D is important throughout life to maintain bone density and reduce the risk of osteoporosis. However, butter alone should not be relied upon as the sole source of Vitamin D, and other dietary sources or sunlight exposure are often needed.

Provides Energy

As a concentrated source of fat, butter provides a significant amount of energy. With 717 calories per 100g, it can be an efficient way to add calories to meals for individuals with high energy needs. The fat content in butter, primarily saturated fat, is readily metabolized for energy by the body. While it offers quick energy, its high caloric density means portion control is important for those managing their weight.

Source of Fat-Soluble Vitamins

Beyond Vitamins A and D, butter also contains other fat-soluble vitamins, though in smaller amounts not reflected in the %DV. These vitamins, such as Vitamin E and K2, are absorbed more effectively when consumed with dietary fat. The presence of these vitamins, even in trace amounts, contributes to the overall nutritional profile of butter. However, for significant intake of these specific vitamins, a more diverse diet rich in fruits, vegetables, and other healthy fats is recommended.

How to eat it

Butter is a versatile culinary ingredient widely used in American cooking for its flavor and texture. It's commonly spread on toast, used in baking, or as a cooking fat for sautéing and frying. Due to its high calorie and saturated fat content, it's generally recommended to use butter in moderation. A typical serving size is 1 tablespoon, which is a small fraction of the 100g values provided.

Use butter to add richness to vegetables by melting a small amount over steamed or roasted greens.
In baking, consider using unsalted butter to control the sodium content of your recipes.
For cooking, pair butter with olive oil or avocado oil to blend flavors and potentially reduce the overall saturated fat per serving.
Store butter in the refrigerator to maintain freshness and prevent spoilage, or freeze for longer storage.
Things to keep in mind

For most healthy adults, butter is safe to consume in moderation. The primary caution associated with butter is its high saturated fat content, which, when consumed in excess, can contribute to elevated LDL cholesterol levels and may increase the risk of heart disease. Individuals with existing cardiovascular conditions or those advised to limit saturated fat intake should be mindful of their butter consumption. There are no widely documented common allergies or significant drug interactions associated with butter at normal serving sizes.

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Reader questions
Is butter healthy?
Butter receives a FoodScore of 47/100, placing it in the 'Decent' category. It provides beneficial Vitamin A and Vitamin D, but its high saturated fat content is a significant nutritional drawback. When consumed in moderation as part of a balanced diet, it can fit into a healthy eating pattern.
Is butter good for heart health?
Due to its high content of saturated fat (51.4g per 100g), butter should be consumed cautiously for heart health. Dietary guidelines recommend limiting saturated fat intake to reduce the risk of cardiovascular disease. While it contains some beneficial vitamins, its fat profile is a concern for heart health when consumed in large amounts.
Is butter ultra-processed?
No, butter is classified as a NOVA class 2 food, meaning it is a minimally processed culinary ingredient. This classification indicates that it has undergone minimal processing, primarily separation from milk, without the addition of ultra-processed components.
What is a reasonable serving size for butter?
A reasonable serving size for butter is typically 1 tablespoon, which is about 14 grams. This amount provides flavor and richness without contributing excessive calories or saturated fat to a meal. Consuming butter in small portions helps manage overall fat intake.
How can I reduce the saturated fat when cooking with butter?
To reduce saturated fat when cooking with butter, you can use it sparingly, or combine it with oils that are lower in saturated fat, such as olive oil or avocado oil. This allows you to retain some of the flavor of butter while reducing the overall saturated fat content of your dish.
What are some alternatives to butter?
For cooking and spreading, alternatives to butter include olive oil, avocado oil, or plant-based margarines and spreads that are lower in saturated fat and may contain beneficial unsaturated fats. Ghee, which is clarified butter, is another option, though its saturated fat content is similar to butter.
Does butter contain lactose?
Butter contains very small amounts of lactose, as most of the lactose is removed with the milk solids during processing. For many individuals with lactose intolerance, butter is often tolerated well in typical serving sizes. However, those with severe intolerance may still experience symptoms.

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Data & references

Sources: USDA FoodData Central · FDA Nutrition Facts labelUpdated 2026-04-20