Few foods have sparked as much debate as butter and its health benefits.
Since the 1960s, the American Heart Association has recommended limiting the consumption of foods high in saturated fat, which is found in butter. In 2024, we know a lot more about butter, saturated fat, and heart disease.
So, should you eat butter? And if you’re on the fence about giving it up, what’s the healthiest butter? Here’s what the best available research says.
Is butter bad for you?
Cow’s milk butter contains 7 grams of saturated fat, which is a considerable amount. The American Heart Association suggests limiting saturated fat to no more than 6 percent of your calories, which equates to 13 grams of saturated fat if you’re following a 2,000-calorie diet.
These recommendations are based on the idea that saturated fats have been linked to increased cholesterol levels and a higher risk of heart disease.
But more recently, scientists have been wondering whether saturated fat is as bad as we thought, and whether the saturated fat in butter has the same effect on your cholesterol and heart disease risk as the saturated fat in other foods, like red meat, chocolate, yogurt, cheese, and more. New research suggests that saturated fat alone does not increase your risk of heart disease or death from heart disease. So it’s a complicated topic!
Still, the news on butter remains grim. When a 2018 study compared the effects of olive oil, butter, and coconut oil (also high in saturated fat) on cholesterol levels and other markers of heart disease in healthy adults, the results showed that butter significantly increased levels of “bad” LDL cholesterol compared to coconut oil and olive oil.
It could be argued that butter may be more health-neutral than previously thought, but it does not pose the same disease-reducing risk as polyunsaturated and monounsaturated fats.
Additionally, we don’t consume foods or nutrients in isolation. There’s no such thing as a dish full of saturated fat or butter without a carrier—perhaps toast, potatoes, or baked goods. So when you eat less butter (or other saturated fats), what are you eating more of, and how does that impact your health? Fortunately, science has some clues.
A 2015 study that followed more than 120,000 adults for 24 to 30 years found that people who replaced 5% of their calories from saturated fat with whole grains or unsaturated fats had a lower risk of heart disease.
So, is butter bad for you? It depends on what you eat instead. It’s safe to say that nuts, seeds, avocados, extra virgin olive oil, and fish fats are healthier than butter.
Which butter is the healthiest?
There are times when it makes sense to cook with butter, or you’d rather spread butter on your toast than dip it in extra virgin olive oil. For those times when butter is the only option, here are the two healthiest options.
Grass-fed butter
This type of butter comes from cows that graze on grass, which results in higher levels of omega-3 fatty acids and conjugated linoleic acid (CLA), according to research. This fat profile is healthier for your heart than traditional butter, so I consider it the healthiest butter.
Grass-fed butter is also creamier and smoother, making it easier to spread on toast.
Organic butter
If you’re concerned about potential exposure to pesticides and hormones, organic butter may be a better option. Additionally, a 2017 study from the Netherlands found that, like grass-fed butter, organic butter also contained higher levels of omega-3 fatty acids and CLA than conventional butter.
Tips for Buying the Healthiest Butter
You typically have a choice between conventional butter, grass-fed butter, and organic butter, and each version is available in salted and unsalted varieties. Look for butter that has minimal ingredients, primarily cream and possibly salt. Avoid butter that contains added preservatives or artificial ingredients.
Most cooks prefer salted butter for general cooking and unsalted butter for baking.
Whipped butter contains air, which can make it easier to spread. This also means it has 45% less fat per serving than regular butter.
Spreadable butter is sometimes mixed with a seed oil, such as canola oil. This can reduce the saturated fat content from 7 grams to 4 grams per tablespoon, which can be helpful if you’re trying to manage your saturated fat intake.
Choose a vegan butter if you’re looking for a dairy-free alternative to butter. You can find options made with many types of oils, such as coconut, sunflower, and olive oil. You may also see versions with cashew milk. When choosing a vegan butter, try to choose one with ingredients you’d find in a home or restaurant kitchen and limit ones that contain a long list of emulsifiers and other ingredients.
Are margarine and ghee healthier than butter?
Margarine was originally developed as a healthier alternative to butter with less saturated fat. However, margarines were higher in trans fats, which are even more detrimental to heart health than the saturated fats in butter. Trans fats have been banned in the United States since 2015, and manufacturers have been banned from using partially hydrogenated oils that create trans fats since 2018. As a result, you won’t find these types of margarines in your grocery store anymore.
Ghee, a form of clarified butter that is an integral part of Indian cooking, removes milk solids, leaving pure butterfat. Because of this, ghee has a different fat composition than butter. It contains short-chain fatty acids, CLA, and omega-3 and omega-6 fatty acids. While research on ghee itself is limited, studies on these compounds suggest they may have some health benefits, such as promoting brain and immune health.
Are spreads like Country Crock better for you than butter?
Butter-type spreads are typically made from a blend of vegetable oils, and some may contain dairy ingredients. While they are lower in saturated fat than butter, these spreads are classified as ultra-processed foods. They may contain emulsifiers, preservatives, and artificial flavors. Given the many risks associated with highly processed foods, I think your best bet is to limit their use or choose versions with as few additives as possible.
The Healthiest Butter Substitutes
All foods can fit into a healthy, balanced, plant-based diet, but the healthiest diets limit butter and instead favor healthier fat sources for cooking, baking, and spreading on toast. Here are some of my favorite options.
Olive oil
Olive oil is rich in monounsaturated fats and polyphenolic antioxidants. It is the main source of fat in the Mediterranean diet and is associated with many health benefits. You can use it for cooking, baking, and dipping bread.
Avocado puree
Mash up some avocado and use it as a spread for bread or as a fat substitute for baking. It’s high in monounsaturated fats and fiber and contains several other vitamins and minerals. Avocados can also increase hormones that suppress hunger, according to research.
Nut and Seed Butters
Add flavor, fiber, protein, and beneficial nutrients to your toast with nut and seed butters, like healthy peanut butter. I also like to drizzle them on pancakes and waffles in place of traditional butter. Plus, they can be used as a fat replacement in baked goods, though they do impart a nutty flavor that some taste buds will like. One of the benefits of using nut and seed butters as a butter substitute in baked goods is that they can help you reduce the amount of added sugar in the recipe.
Greek yogurt or Icelandic skyr
Greek yogurt or skyr, a dairy product grown in Iceland, can replace butter in baking recipes, providing gut-healthy protein and probiotics. You can also spread it on toast in place of butter. I like to use Siggi’s Icelandic skyr as a toast topping, as it’s strained to make a thicker, creamier yogurt, so it works great as a spread. You can use any flavor you like, as they’re all lower in added sugars than most flavored yogurts.
Should we eat butter?
Butter may not be as unhealthy as you might think, but that doesn’t make it a healthy food. It’s best to replace it with a healthier alternative, but if your diet is based primarily on whole plant foods and you’re in good health, you can still enjoy butter every now and then.