How Many WW Points Are in 1 Tablespoon of Butter?

December 9, 2025 •

3 min read

A single tablespoon of regular butter contains over 100 calories, and as such, it carries a significant Points value on the WeightWatchers program. Understanding how many WW Points are in 1 tablespoon of butter is crucial for managing your daily budget and making informed choices.

Quick Summary

A tablespoon of regular butter is approximately 5 Points on the current WW program, but this can vary slightly. Its high saturated fat content makes it a dense source of points. Exploring low-point alternatives can help you enjoy flavor while staying within your budget.

Key Points

Regular Butter Point Value: A standard tablespoon of regular butter is approximately 5 WW Points due to its high saturated fat content.
Nutritional Rationale: The WW algorithm assigns higher points to foods with more saturated fat and lower points to foods with more protein, making butter point-dense.
Low-Point Alternatives: Options like light butter, whipped butter, and low-fat spreads offer a buttery taste for fewer points, typically around 2 Points per tablespoon.
ZeroPoint Options: Butter-flavored sprays provide a calorie-free, 0-Point way to add flavor, especially to finished dishes.
Accurate Measurement: Using a food scale or measuring spoon for precise portion control is essential to avoid underestimating points.
Strategize Usage: Using butter sparingly, or as a finishing touch instead of a primary cooking fat, can help manage point expenditure.
WW Flexibility: The WW program allows for flexibility, so you can enjoy butter in moderation by balancing it with lower-point or ZeroPoint foods throughout the day.

The WeightWatchers Points Value of Butter

For most people using the current WW (formerly Weight Watchers) PersonalPoints system, a standard tablespoon (14g) of regular butter is approximately 5 Points. This value is derived from butter's nutritional components, including saturated fat and protein. The WW algorithm assigns a higher point value to foods rich in saturated fat and a lower value to foods high in protein, guiding members toward more nutritionally dense choices. Since butter is primarily fat with very little protein, its point value is relatively high for its small volume.

Why Butter is a High-Point Food

The WW Points system moves beyond simple calorie counting, using a proprietary formula to evaluate a food's nutritional quality. A single tablespoon of butter contains roughly 102 calories and 11.5 grams of total fat, with about 7.3 grams of that being saturated fat. This concentration of saturated fat and calories is what drives its high point value. The program encourages members to track these denser foods carefully, reserving them for moderation, while offering a list of ZeroPoint foods like most fruits, vegetables, and lean proteins that can be eaten freely.

Low-Point Butter Alternatives for WW

If you love the flavor of butter but need to manage your point usage, several alternatives can help you stay on track. These substitutes often reduce the saturated fat and calorie content by incorporating water or other ingredients.

Light butter: Products like Land O Lakes Light Butter with Canola Oil can be significantly lower in points. One tablespoon might be around 2 Points, making it a better option for those who use butter frequently.
Whipped butter: Whipped butter has air incorporated into it, which reduces the density of calories and fat per tablespoon. While it's still real butter, a tablespoon will have fewer points than a solid stick. Some WW members report 1 tablespoon of whipped butter is around 2 points.
Low-fat spreads: Spreads like Brummel & Brown, made with yogurt, offer a buttery taste with a much lower point value. Some users report 1 tablespoon is only 2 Points.
Butter-flavored sprays: Products like "I Can't Believe It's Not Butter!" spray contain very few calories and are often considered 0 Points when used in small amounts (around 5 sprays). While not a true substitute for cooking, they can add flavor to foods like toast or popcorn with no points cost.

Comparison Table: Regular vs. Lower-Point Butter Options


Product	Serving Size	Approximate WW Points	Notes
Regular Butter	1 Tablespoon (14g)	5 Points	Full-fat dairy, high in saturated fat.
Light Butter with Canola Oil	1 Tablespoon	2 Points	Lower in fat and calories; a popular WW alternative.
Whipped Butter	1 Tablespoon	2 Points	Incorporates air, reducing density and points.
Brummel & Brown Spread	1 Tablespoon	2 Points	Made with yogurt, offers a lower-fat option.
Butter-Flavored Spray	5 Sprays	0 Points	Flavoring only, not for cooking. Check specific brand.

How to Measure and Use Butter Wisely on WW

To make the most of your points, it's essential to measure accurately. A standard tablespoon is 14 grams, but many people overestimate this amount. Using a food scale to measure in grams is the most precise method and a best practice for tracking points. For cooking, consider these strategies:

Use sparingly: Instead of coating a pan, use just enough to prevent sticking. A teaspoon is often sufficient and costs only about 2 Points.
Savor the flavor: Use a small amount of butter to finish a dish, like melting a pat over steamed vegetables, rather than incorporating a large amount throughout the cooking process. This provides maximum flavor for minimal points.
Try other fats: For sauteing, consider a ZeroPoint cooking spray or a small amount of high-heat oil, and save your points for adding butter flavor at the end.
Track every bite: The WW app's barcode scanner makes tracking quick and easy. For butter and other whole foods, looking up nutritional information in the app ensures accuracy.

Conclusion

While a single tablespoon of regular butter clocks in at around 5 WW Points, it doesn't have to be off-limits. The WW program emphasizes moderation and flexibility, allowing you to enjoy all foods within your budget. By understanding why butter has a high point value and exploring low-point alternatives or using it judiciously, you can make smarter decisions that support your weight loss goals. Whether you stick with regular butter in smaller quantities or opt for a light spread, accurate measurement is key to success on the WW plan.

Authority Link

For more information on butter and the WW program, see The WW Butter Guide: Weight Loss & Butter Facts.

Frequently Asked Questions

Butter has a high number of WW Points because the formula factors in its high saturated fat and calorie content. Foods that are calorie-dense and low in protein receive higher point values to encourage more nutritious eating patterns.

Yes, many WW members use butter-flavored sprays as a low-point alternative. In small amounts, often around 5 sprays, these products are 0 Points. They are excellent for adding flavor without using up your daily points.

No, the difference between salted and unsalted butter is in the sodium content, which does not affect the WW Points calculation. The caloric and fat content, which the point system is based on, remains virtually the same for both types.

You can reduce points by swapping regular butter for a lower-point alternative like a light butter spread, or using less of it. Using a cooking spray for sautéing and adding a smaller amount of real butter at the end for flavor is another effective strategy.

Yes, whipped butter typically has fewer points per tablespoon than regular butter. Whipping incorporates air, which lowers the density of calories and fat per serving.

The most accurate way to track butter is to weigh it using a food scale. Since a WW serving is based on a standard measure, using a precise tool helps avoid portion distortion and ensures you're logging the correct point value.

No, most fats and oils, including butter, are not ZeroPoint foods due to their high caloric and fat density. ZeroPoint foods are typically fruits, vegetables, lean proteins, and other nutrient-dense items. You can use zero-calorie cooking sprays for flavor and lubrication without using points.