Everything You Need to Know About Butter

by Lauren Krouse
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Butter is one of the top-logged foods on MyFitnessPal, and it’s making even more of a comeback lately among those following high-fat diets like keto. Rich and flavorful, the popular spread is made of butterfat, water and milk solids, which are separated from milk then churned into creamy goodness. It’s still high in saturated fats (which boost LDL or bad cholesterol), so it’s best to enjoy it in moderation, along with a variety of healthy fats such as fatty fishavocados and nut butters.

Here, everything you need to know about butter, including nutrition highlights, different varieties, healthy substitutions and more:


Butter is very high in saturated fats, which may increase your risk of heart disease. It’s also a high-calorie food, so when eaten in excess, it could contribute to weight gain. On the other hand, butter is a good source of vitamin A, which supports skin health and immune function, It also contains small amounts of vitamins E, B12 and K.

The key is to enjoy butter in moderation. Health professionals recommend keeping saturated fat intake low (Think: less than 10% of your daily calories). This means you’re best limiting yourself to about 3 tablespoons of butter a day for a 2,000-calorie diet, or half of that if you’re trying to lower your cholesterol levels.

About the Author

Lauren Krouse

Lauren Krouse is a freelance writer who covers health, domestic violence, and self-advocacy. Her work appears in Women’s Health, Men’s Health, Prevention, Self, HuffPost, and elsewhere. When she’s not writing, you can find her trying to meditate more, weightlifting, or walking in the woods with her partner and black lab.


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