Is it okay to drink coffee with butter?

December 1, 2025 •

4 min read

According to the American Heart Association, the recommendation is to limit saturated fat intake to less than 6% of daily calories. Incorporating butter, an ingredient high in saturated fat, into your morning routine as butter coffee has become a popular, albeit debated, health trend, especially among keto diet followers.

Quick Summary

This beverage, popularized by the keto community, promises sustained energy and satiety. It consists of coffee blended with butter and often MCT oil. While potentially useful for those on specific diets to meet fat macro goals, it is also high in saturated fat and calories. For many, it does not constitute a balanced meal replacement and may have health downsides.

Key Points

High in Saturated Fat and Calories: Butter coffee significantly increases caloric intake and saturated fat, which can raise LDL cholesterol and potentially increase the risk of heart disease.
Nutritionally Incomplete: As a meal replacement, it lacks essential nutrients like protein, fiber, and many vitamins and minerals found in a balanced breakfast.
Supports Ketogenic Diets: The high fat content can help individuals on a keto diet maintain ketosis by providing ketones for fuel.
Potential Digestive Issues: Some people experience stomach discomfort, bloating, or diarrhea from the high fat load, especially if not used to it.
Limited Evidence for Superhuman Benefits: While supporters claim enhanced focus and energy, scientific evidence does not show that butter coffee is superior to regular coffee for cognitive function.
Balanced Approach is Key: If you choose to drink it, do so occasionally and be mindful of your overall daily fat and calorie consumption to prevent weight gain or other health issues.

The Origins of Butter Coffee

Drinking coffee with butter is not a modern innovation, despite its recent surge in Western health trends. Historically, various cultures have added animal fats to their hot beverages for sustenance and energy. In Ethiopia, for instance, ground coffee mixed with clarified butter (ghee) has been consumed for centuries. Similarly, the people of the Himalayas have long used yak butter tea for high-altitude energy.

The contemporary version was famously popularized by entrepreneur Dave Asprey, who branded it "Bulletproof Coffee" after being inspired by a trip to Tibet. Asprey's version combines low-toxin coffee with unsalted, grass-fed butter and Medium-Chain Triglyceride (MCT) oil. This specific blend ignited the high-fat, low-carb diet trend, though the general term "butter coffee" is used more broadly today.

Potential Benefits and Side Effects

Proponents of butter coffee, particularly those on ketogenic or low-carb diets, point to several perceived benefits, though scientific evidence is often limited or anecdotal.

Potential Benefits

Increased Satiety: The high fat content in butter and MCT oil slows digestion, which can increase feelings of fullness and reduce appetite, potentially aiding in weight management when part of a strategic diet.
Sustained Energy: The combination of fats and caffeine can theoretically provide a slower, more prolonged release of energy compared to the rapid spike and crash from carb-rich breakfasts. MCTs, in particular, are rapidly converted into ketones, which can be used as fuel by the brain and body.
Improved Cognitive Function: Some supporters claim enhanced mental clarity and focus. While caffeine itself is known to improve alertness, the specific benefits of the butter-and-oil combination are not definitively proven by research.
Supports Ketosis: For those following a ketogenic diet, butter coffee can be an effective way to increase fat intake and provide fuel in the form of ketones, helping to reach and maintain the metabolic state of ketosis.

Potential Side Effects and Concerns

High Calorie Density: A single cup of butter coffee can contain over 400 calories from fat alone. For individuals not on a high-fat diet, adding this to their regular intake could lead to weight gain.
Nutrient Deficiency: When used as a meal replacement, butter coffee is a poor nutritional choice. It lacks essential nutrients found in a balanced breakfast, such as protein, fiber, vitamins, and minerals. Replacing a healthy, nutrient-dense meal with this high-fat drink can negatively impact overall nutritional intake.
High Saturated Fat: Butter is predominantly saturated fat. Consuming large amounts, especially daily, can increase LDL (“bad”) cholesterol levels, which is a risk factor for heart disease. This is particularly concerning for individuals already at risk for cardiovascular issues or who are “cholesterol hyper-responders”.
Gastrointestinal Issues: The high fat content can cause digestive discomfort, including bloating, nausea, and diarrhea, especially for those not accustomed to a high-fat diet.

Butter Coffee vs. A Balanced Breakfast

To understand the trade-offs, let's compare a typical butter coffee with a standard balanced breakfast.


Feature	Butter Coffee (e.g., Bulletproof)	Balanced Breakfast (e.g., eggs, whole-grain toast, avocado)
Calories	High (250-500+ kcal)	Variable, can be controlled for macros
Fat Content	Very High (primarily saturated fat)	Balanced, includes mono- and polyunsaturated fats
Protein	Negligible (unless powder added)	High (from eggs, nuts, etc.)
Fiber	None	High (from whole grains, vegetables)
Micronutrients	Limited (some Vitamin A from butter)	High (vitamins and minerals from diverse whole foods)
Satiety	High, primarily due to fat content	High, due to fiber, protein, and fat
Dietary Context	Often a meal replacement for keto diets	Core component of a nutrient-dense eating pattern

Who Should Avoid Butter Coffee?

Certain individuals should be cautious with or completely avoid butter coffee:

People with heart conditions or high cholesterol: The high saturated fat content can worsen these conditions.
People with diabetes: The high fat content and meal-skipping tendency can cause blood sugar fluctuations.
People with gastrointestinal sensitivities: The high fat can trigger digestive issues like diarrhea.
Those not on a low-carb diet: The extra, high-calorie fat can lead to unintended weight gain.

How to Make Butter Coffee (for those on keto)

For those committed to a ketogenic lifestyle and without underlying health issues, here is a basic recipe:

Ingredients
- 1 cup (240ml) hot, brewed coffee
- 1-2 tablespoons unsalted, grass-fed butter
- 1-2 tablespoons MCT oil or coconut oil
Instructions
1. Brew a fresh cup of high-quality coffee using your preferred method.
2. Add the hot coffee, butter, and MCT/coconut oil into a blender.
3. Blend on high for 20-30 seconds until the mixture is frothy and emulsified, resembling a creamy latte.
4. Pour into a mug and serve immediately, as the fats will separate as it cools.

Conclusion: A Tool, Not a Miracle

Is it okay to drink coffee with butter? For most people, consuming it occasionally as an indulgent treat is unlikely to cause harm, but as a regular part of one's diet, especially as a meal replacement, it is not recommended. For those following a ketogenic diet, it can be a useful tool to reach high-fat macro goals, provided it's balanced with nutrient-dense meals throughout the day and blood markers like cholesterol are monitored. However, the claims of superior cognitive performance are often overstated and not fully supported by research. For a truly healthy and balanced start to the day, a breakfast containing protein, fiber, and a variety of vitamins and minerals is the more nutritionally sound choice. Ultimately, a well-rounded diet and lifestyle will always be more beneficial than relying on a single, high-calorie beverage. [Link to resource for healthy eating patterns: https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/how-can-i-eat-more-nutrient-dense-foods].

Frequently Asked Questions

People, particularly those on ketogenic diets, add butter to their coffee to increase fat intake, boost energy, and suppress appetite. This provides a high-calorie, low-carb alternative to traditional breakfast.

Butter coffee is not a miracle weight loss solution. While its high fat content can increase satiety and reduce hunger, its high calorie count means it can cause weight gain if not properly integrated into a calorie-controlled, low-carb diet.

Yes, for some individuals, regular consumption of butter coffee, which is high in saturated fat, can increase LDL (bad) cholesterol levels, particularly in those known as 'cholesterol hyper-responders'.

You can, but it is generally not recommended as a daily habit. The high calorie and saturated fat content could lead to weight gain and increase heart disease risk if not balanced within your overall dietary pattern.

For those without a high-speed blender, a milk frother or a whisk can be used to emulsify the butter and oil into the coffee. This helps create the creamy texture and prevents the fats from separating and floating on top.

For a balanced breakfast, a meal with protein, fiber, and complex carbs (like eggs, whole-grain toast, and avocado) is much more nutritious. For fat sources, consider plant-based options like avocados, nuts, or seeds.

The high concentration of fats, including MCT oil, can be difficult for the body to digest, especially for those not used to a high-fat diet. This can lead to gastrointestinal side effects like bloating and diarrhea.