Can I Buy Low-Fat Butter? Understanding the Options

November 28, 2025 •

4 min read

According to the Center for Science in the Public Interest, dairy fat contains naturally occurring trans fat, though some labels show 0 grams. This raises questions about what a true 'low-fat' butter entails and if you can buy low-fat butter, or if alternatives are the only viable option for those seeking to reduce fat intake.

Quick Summary

The market doesn't offer a traditional low-fat butter, but numerous reduced-fat buttery spreads, plant-based alternatives, and healthier oil blends exist. These products vary in fat content and ingredients, and are widely available in most grocery stores and online.

Key Points

Legally Defined Butter: 'Butter' must contain at least 80% milk fat; products with less fat are legally designated as 'spreads' or 'buttery spreads'.
Reduced-Fat Buttery Spreads: These products blend dairy with vegetable oils (like canola or olive oil) or yogurt to lower overall fat and saturated fat content, while mimicking butter's taste.
Plant-Based Options: Vegan and dairy-free spreads from brands like Earth Balance and Miyoko's Creamery are made from ingredients such as coconut or palm oil.
Versatile Whole Food Alternatives: Ingredients like olive oil, Greek yogurt, applesauce, or avocado can replace butter in various recipes, offering healthier fats and fewer calories.
Labeling Clarity: Always check the product label for the ingredient list and saturated fat content, as different spreads can vary significantly.
Consider the Application: Your choice of butter alternative depends on the recipe; liquid oils work well for sautéing, while denser options like yogurt or avocado suit baking.

The Real Scoop on "Low-Fat" Butter

Many consumers search for a 'low-fat' version of traditional butter, believing it to be a healthier option for cooking and spreading. However, the term "butter" is legally defined in many countries by its milk fat content, which is typically required to be at least 80%. A dairy product with a fat content below this threshold cannot be legally labeled as butter, and is instead sold as a 'spread,' 'buttery spread,' or 'reduced-fat' product.

The reason for this is related to both texture and regulations. Reducing the fat in butter without adding other ingredients (like oils, water, or emulsifiers) would fundamentally change its structure, making it difficult to produce and handle. Early attempts at commercial low-fat dairy spreads in the mid-20th century failed due to stability issues. While food science has advanced, regulatory definitions remain a key factor. Therefore, what you find labeled as "low-fat butter" is almost always a blend or a non-dairy alternative.

Popular Reduced-Fat Butter Spreads and Blends

Fortunately, there are many products designed for those who want a lower-fat spread. These are not pure butter but are engineered to have a buttery taste and texture. Here are some common types available in grocery stores and online:

Buttery Spreads with Vegetable Oil: Brands like Land O' Lakes Light Butter with Canola Oil and Kerrygold Reduced Fat Irish Butter blend butter with healthier oils to reduce the overall fat content. They offer a taste closer to real butter but with a lower saturated fat profile.
Blends with Yogurt: Brummel & Brown is a well-known example that includes real yogurt to reduce fat while maintaining a creamy texture.
Plant-Based Spreads: Many vegan and dairy-free options exist, such as Earth Balance and Miyoko's Creamery. These are made from plant oils like palm, coconut, or nut butters, and contain no dairy.

Healthier Alternatives to Butter for Cooking and Baking

For those looking to replace butter entirely in their recipes, a number of ingredients can serve as healthy substitutes. The suitability of each alternative depends on the recipe and desired outcome.

Olive Oil: A great option for sautéing, roasting, and some baking, such as focaccia bread. It offers heart-healthy monounsaturated fats. Use about ¾ cup of olive oil for every 1 cup of butter.
Greek Yogurt: Can replace butter in many baking recipes, adding moisture and a slight tanginess. Use a 1:1 ratio but be aware it will result in a denser product. It is often used in muffins or quick breads.
Applesauce: An excellent option for baking to reduce fat and add natural sweetness. Use unsweetened applesauce and reduce the other sugar in your recipe. Use a 1:1 ratio.
Avocado or Avocado Purée: A nutritious, dairy-free alternative high in monounsaturated fats. Use a 1:1 ratio for baking to add moisture and richness. The taste is generally mild and works well in many applications.
Nut Butters: Almond, peanut, and cashew butters are effective in certain baking recipes, providing richness and moisture while adding a nutty flavor. Use ½ cup of nut butter for every 1 cup of butter.

Comparison Table: Reduced-Fat Spreads vs. Butter Alternatives


Feature	Reduced-Fat Buttery Spreads	Olive Oil	Greek Yogurt	Mashed Avocado
Primary Use	Spreading, light sautéing	Sautéing, roasting	Baking (cakes, muffins)	Baking, spreading
Fat Source	Milk fat and vegetable oils	Monounsaturated fat	Skim milk	Monounsaturated fat
Taste Profile	Buttery, but lighter	Earthy, savory	Tangy	Mild, slightly nutty
Texture	Soft, spreadable	Liquid	Thick, creamy	Thick, smooth
Best For	Toast, pancakes	Cooking vegetables	Muffins, quick breads	Brownies, spreading on toast
Baking Performance	Good for most uses	Not ideal for all baking	Denser results	Adds moisture, may alter color

Understanding the Labels

When shopping for a lower-fat spread, pay close attention to the product labels. The term "butter" has a specific meaning, and what you're likely to find are products like "spreadable butter," "light butter," or "buttery spread". Check the ingredient list for vegetable oils, yogurt, or other additives that distinguish it from pure dairy butter. Look for brands that specifically mention a lower saturated fat content.

Conclusion

While you cannot buy low-fat butter in the traditional sense due to legal and compositional requirements, the market offers a wide array of healthier, reduced-fat alternatives. From buttery spreads that blend dairy with oils to completely dairy-free options like olive oil or avocado, consumers have many choices for cooking and baking with less saturated fat. The best option depends on your specific dietary needs and the recipe you're preparing. For general health, limiting saturated fat is recommended, and these alternatives provide an excellent path toward achieving that goal without sacrificing flavor or function. Consumers should always read labels carefully to understand exactly what they are buying.

For more information on butter substitutes, visit Instacart's guide on butter alternatives.

Frequently Asked Questions

A product cannot be called "low-fat butter" because, by law, traditional butter must contain at least 80% milk fat. Any dairy spread with a lower fat content must be labeled as a 'spread,' 'buttery spread,' or 'reduced-fat' product.

The main difference is the fat content and composition. Butter is a pure dairy product with at least 80% milk fat. A buttery spread is a blend of dairy and other ingredients, like vegetable oils or water, designed to have a lower fat content and be more spreadable.

Reduced-fat spreads can be a healthier choice for people looking to reduce their saturated fat and calorie intake. Many use healthier vegetable oils, but it's important to check the label for ingredients and overall nutritional information.

Yes, many reduced-fat spreads can be used for baking, but the results may differ from using traditional butter. They can contain more water, which may affect the texture and flavor of the final product.

Dairy-free alternatives include plant-based buttery spreads (often made with coconut, palm, or olive oil), nut butters, mashed avocado, or olive oil.

No, it is not possible to find naturally occurring low-fat butter. While researchers have explored ways to create low-fat milk, the process of churning milk fat inherently produces a high-fat product.

Reduced-fat spreads are widely available in most major grocery stores in the dairy or refrigerated spreads section. You can also find a variety of options from online retailers.