The Surprising Answer: Nearly Zero Carbs
For anyone counting carbohydrates, the number one question about butter is its carb content. The simple, and for many, welcome, answer is that one tablespoon of salted butter contains essentially zero carbohydrates. This is a consistent finding across multiple nutritional databases, including the USDA. While some sources may report a trace amount (e.g., less than 0.1g), for all practical purposes, it is considered carb-free.
Why Butter Contains So Few Carbs
Butter is a dairy product, yet it has almost no carbohydrates because of how it is made. Butter is produced by churning milk or cream, a process that separates the butterfat from the buttermilk. The majority of the carbohydrates in milk, primarily in the form of the milk sugar lactose, are water-soluble and remain in the buttermilk. The fat-soluble components, including the fatty acids and fat-soluble vitamins, are concentrated in the butter itself. As a result, the final product is a concentrated source of fat with only trace amounts of any remaining milk solids, including sugars or proteins.
The Complete Nutritional Profile of Salted Butter
While low in carbohydrates, a tablespoon of salted butter is not low in calories or fat. Here is a typical nutritional breakdown for a single tablespoon (approx. 14 grams) of salted butter:
- Calories: 102 kcal
- Total Fat: 11.5 grams
- Saturated Fat: 7.3 grams
- Cholesterol: 31 mg
- Sodium: 91 mg (note: varies by brand)
- Total Carbohydrates: 0 grams
- Dietary Fiber: 0 grams
- Sugars: 0 grams
- Protein: 0.1 grams
- Vitamin A: ~11% Daily Value
Benefits for Keto and Low-Carb Diets
Due to its high fat and almost non-existent carbohydrate content, butter is a staple for those on ketogenic and other low-carb diets. In these diets, fat is the primary energy source, and butter provides a dense, flavorful, and satiating way to increase fat intake. It can be used in cooking, melted over vegetables, or added to coffee to make a "bulletproof" style beverage. For low-carb followers, butter helps enhance flavor without adding to the daily carb count, making meal planning simpler and more enjoyable.
Comparison of Different Butter Types
The nutritional differences between various types of butter are important for meal planning, especially concerning sodium and other minor components. The comparison below focuses on a one-tablespoon serving.
| Feature | Salted Butter | Unsalted Butter | Clarified Butter (Ghee) |
|---|---|---|---|
| Carbohydrates | 0g (negligible) | 0g (negligible) | 0g |
| Sodium | ~91 mg | ~2 mg | 0 mg |
| Fat Content | High | High | Highest (100% milk fat) |
| Protein | Trace amount | Trace amount | None (milk solids removed) |
| Lactose Content | Trace amount | Trace amount | None (milk solids removed) |
| Best For | Spreads, savory cooking | Baking, controlling seasoning | High-heat cooking, lactose-free diets |
Making Healthier Butter Choices
Not all butter is created equal. The source of the butterfat, specifically whether it comes from grass-fed or conventionally-raised cows, can affect its nutrient profile. Butter from grass-fed cows is often higher in beneficial nutrients like conjugated linoleic acid (CLA) and omega-3 fatty acids. When possible, opting for a high-quality, grass-fed butter can provide additional health benefits within a balanced diet.
For more detailed nutritional information and how to incorporate fats into your diet, visit the USDA FoodData Central.
Conclusion
In summary, one tablespoon of salted butter contains effectively zero carbohydrates, making it a safe and versatile fat source for low-carb and keto diets. While rich in calories and fat, it offers a simple, flavorful way to add healthy fats to meals without affecting your daily carb count. The minimal carb content is a natural result of the churning process, which leaves the sugars behind in the buttermilk. For those monitoring their sodium intake, choosing unsalted or clarified butter is a simple alternative with the same low-carb advantage.
