Is butter worse for you than cheese? Exploring the nuance in dairy nutrition

October 31, 2025 •

4 min read

According to several randomized controlled trials, consuming saturated fat in butter induces a significantly greater increase in LDL (“bad”) cholesterol compared to consuming an equivalent amount of saturated fat in cheese. This surprising finding, known as the 'food matrix' effect, suggests that the question, is butter worse for you than cheese?, is more complex than a simple comparison of fat content.

Quick Summary

Despite both being high in saturated fat, cheese's unique food matrix, which contains protein and calcium, appears to mitigate some negative effects on LDL cholesterol. Butter is more calorically dense and higher in concentrated saturated fat, while cheese offers a broader nutritional profile, including protein and calcium.

Key Points

Food Matrix Effect: Studies show the complex structure of cheese, known as its food matrix, mitigates the negative impact of saturated fat on LDL cholesterol compared to the isolated fat in butter.
Cholesterol Impact: Butter intake has been shown to raise LDL cholesterol levels more significantly than cheese, even when the saturated fat intake is the same.
Nutrient Density: Cheese is a more nutrient-dense food, providing significant amounts of protein, calcium, phosphorus, and B vitamins, while butter is primarily a source of concentrated fat and calories.
Caloric Content: Butter is considerably more calorie-dense than cheese, making it easier to overconsume calories from fat when using butter.
Sodium vs. Vitamins: While cheese is often high in sodium, butter contains lower sodium but lacks the same level of protein and minerals. However, butter is richer in fat-soluble vitamins like A, E, and K.
Moderation is Key: Despite cheese having a more favorable profile, both are high-fat dairy products that should be consumed in moderation as part of a balanced diet.

Understanding the Nutritional Difference: What's Really in Your Dairy?

On the surface, both butter and cheese are high-fat dairy products often limited in health-conscious diets due to their saturated fat content. However, they are fundamentally different in their composition. Butter is the isolated fat of milk, separated from the milk solids and water. As a result, it is incredibly dense in calories and saturated fat, with very little else. Cheese, on the other hand, is made by coagulating milk proteins, trapping fat, calcium, and other nutrients within a complex structure known as the 'food matrix'. This structural difference is key to understanding their varying health impacts.

The Food Matrix Effect and Cardiovascular Health

Recent nutritional science has moved beyond a simplistic view of saturated fat and is now focusing on the entire 'food matrix'—how a food's overall structure and composition affect nutrient digestion, absorption, and metabolism. Research has demonstrated that the food matrix of cheese plays a significant role in how dairy fat is processed by the body. For example, studies have shown that when subjects consumed the same amount of fat from either cheese or butter, those on the butter diet experienced a greater increase in total and LDL cholesterol compared to the cheese group. This suggests that the presence of protein, calcium, and other compounds in cheese may bind to saturated fats, altering how they are digested and potentially leading to higher fecal fat excretion.

Nutritional Comparison: Butter vs. Cheese (per 100g)

To get a clearer picture of the nutritional disparities, here is a breakdown comparing butter to a common hard cheese like cheddar:


Nutrient	Butter (Approx.)	Cheddar Cheese (Approx.)	Key Takeaway
Calories	717 kcal	404 kcal	Butter is significantly more calorie-dense.
Total Fat	81 g	32 g	Butter is composed almost entirely of fat.
Saturated Fat	51 g	18 g	Butter has a higher concentration of saturated fat.
Protein	< 1 g	25 g	Cheese is a great source of protein; butter is not.
Calcium	Trace amounts	~700 mg	Cheese offers far more calcium for bone health.
Sodium	11 mg	300–450 mg (can vary)	Cheese is typically much higher in sodium.

The Pros and Cons of Each Dairy Product

The Case for Cheese

Higher Nutrient Density: Cheese is a rich source of not just protein and calcium, but also vitamin B12, phosphorus, and zinc, all of which are essential for overall health.
Beneficial for Bone Health: With its high calcium content, cheese is excellent for strengthening bones and reducing the risk of osteoporosis.
Less Impact on Cholesterol: As discussed, studies suggest cheese has a more neutral or even slightly positive effect on LDL cholesterol compared to butter.
Gut Health: Fermented cheeses like aged cheddar and Gouda can contain beneficial probiotics that support gut health.

The Limitations of Cheese

High Sodium Content: Many cheeses, particularly processed varieties, can be loaded with sodium, which is a concern for those with high blood pressure. It is best to look for lower-sodium options or consume it in moderation.
Lactose: Depending on the type and aging process, some cheeses contain lactose, which can be problematic for individuals with lactose intolerance.

The Benefits of Butter (in moderation)

Rich in Fat-Soluble Vitamins: Butter is an excellent source of fat-soluble vitamins, especially vitamin A, and also contains vitamins E and K.
Flavor and Culinary Uses: As a concentrated fat source, butter is prized for its rich flavor and ability to enhance a variety of dishes. It's best used as a flavor enhancer rather than a primary nutrient source.

The Downsides of Butter

High Saturated Fat and Calories: Butter’s concentrated nature means it is very easy to consume a large amount of saturated fat and calories quickly, which can contribute to weight gain if not balanced.
Increased LDL Cholesterol: Research indicates that butter has a more pronounced negative effect on LDL cholesterol levels compared to cheese.

Making a Smarter Choice

When deciding between butter and cheese, the ultimate decision depends on your dietary goals. If you are looking for a dairy source with a broader nutritional profile, including protein and calcium, cheese is the better option. For heart health, moderation is key for both, but the available evidence suggests that cheese's unique food matrix may offer a slight advantage over butter. When using butter, consider it a flavorful addition rather than a nutritional cornerstone. Furthermore, exploring a variety of cheeses can introduce diverse nutrient profiles and potentially more gut-healthy probiotics. The key to healthy eating is to prioritize whole foods and understand the overall nutritional context, not just single components like saturated fat. The full report on the impact of dairy fat on cholesterol can be found on the Milk Genomics Consortium website.

Conclusion: It's Not Just About Fat Content

Contrary to previous assumptions, the answer to is butter worse for you than cheese? appears to be yes, particularly concerning its effect on LDL cholesterol. The distinct difference in their food matrices means the saturated fat in cheese is processed differently by the body than the concentrated fat in butter. While cheese offers more protein, calcium, and other micronutrients, both should be consumed in moderation as part of a balanced diet. Ultimately, understanding these subtle but important nutritional differences empowers us to make more informed dietary decisions for long-term health.

Frequently Asked Questions

Butter has significantly more calories than cheese. For instance, 100 grams of butter contain about 717 calories, while the same amount of cheddar cheese has approximately 404 calories.

Research suggests that the overall 'food matrix' of cheese may cause the saturated fat to be processed differently in the body, leading to less of an increase in LDL cholesterol compared to butter. This does not mean cheese fat is inherently 'healthy,' but that its structure influences its effects.

Cheese is typically much higher in sodium than butter. Salt is a key ingredient in cheesemaking, so many varieties, especially processed ones, contain high levels. Salted butter does contain some sodium, but generally much less per 100 grams.

Yes, butter can be part of a healthy diet when consumed in moderation. It is best used as a flavor enhancer in small quantities rather than a primary fat source, due to its high concentration of calories and saturated fat.

Cheese is significantly better for bone health due to its high calcium content. Butter, being nearly all fat, contains only trace amounts of minerals like calcium.

The food matrix of cheese is the complex structure of milk protein (casein), calcium, and fat. This structure can alter how fats are digested and absorbed, potentially binding to saturated fatty acids and leading to a higher excretion of fat in feces, thus impacting cholesterol levels differently than the isolated fat in butter.

While all cheese should be consumed in moderation, some varieties can be considered healthier than others. Lower-sodium and fermented options like Swiss, goat cheese, or aged cheddar often offer better nutrient profiles or gut health benefits. Mozzarella can also be a good option with a more balanced protein-to-fat ratio.