Is plant butter actually healthy? A deep dive into its nutrition and ingredients

October 31, 2025 •

4 min read

Recent studies have shown that swapping butter for plant-based oils can significantly reduce the risk of cardiovascular disease. This has many consumers asking, 'Is plant butter actually healthy?' The answer, however, depends heavily on the product's specific ingredients and how it's incorporated into your diet.

Quick Summary

Plant butter is a dairy-free alternative made from plant-based oils, but its healthfulness varies greatly by brand. While often lower in saturated fat and cholesterol-free, some varieties are highly processed or contain high omega-6 levels. Choosing a minimally processed product and consuming it in moderation is recommended.

Key Points

Not all plant butters are created equal: The health value of plant butter varies significantly depending on the oils and degree of processing involved.
Look for healthier fat profiles: Quality plant butters are typically lower in saturated fat and higher in heart-healthy monounsaturated and polyunsaturated fats compared to dairy butter.
Choose minimally processed options: Avoid products with long ingredient lists, excessive additives, or high amounts of refined oils.
Use in moderation: Like all fats, plant butter is calorie-dense. Portion control is essential for maintaining a healthy weight.
Consider whole-food alternatives: Spreads like avocado, nut butters, and olive oil provide excellent nutrients with minimal processing.
Read the label carefully: Always check the ingredients list to identify potential allergens or controversial oils like palm oil.

Understanding the Composition of Plant Butter

Plant-based butter is a dairy-free spread created to mimic the taste and texture of traditional dairy butter. Instead of churned cream, it is typically made from a blend of water and various plant-based oils. Common oils include coconut oil, palm oil, soybean oil, canola oil, and avocado oil. Emulsifiers, flavorings, and colorings are often added to achieve a familiar consistency and appearance. The health profile of plant butter is directly tied to the types of oils and additives used during processing.

While some brands prioritize healthier fats like olive or avocado oil, others rely on oils that are higher in saturated fat, like coconut and palm oil, to achieve a solid texture at room temperature. This variability is a key reason why you can't assume all plant butter is automatically a healthier option. The level of processing is also a major factor. Some cultured, artisanal plant butters may be minimally processed, while many mass-market brands undergo extensive refinement and include numerous additives.

Plant Butter vs. Dairy Butter: A Nutritional Comparison

To determine if plant butter is the better choice for your nutrition plan, it’s helpful to look at how it stacks up against traditional dairy butter. Here is a general comparison, though specific values can vary by brand.


Nutrient (per 1 tbsp)	Unsalted Dairy Butter	Example Plant Butter (e.g., Earth Balance)
Calories	~100-102	~100
Total Fat	~11-11.5g	~11g
Saturated Fat	~7g	~3.5-7.2g*
Trans Fat	<0.5g	0g
Cholesterol	~30mg	0mg
Monounsaturated Fat	~3g	~5g
Polyunsaturated Fat	<0.5g	~2.5g
Sodium	~2mg	~120mg

$^$Saturated fat content varies significantly between plant butters. Some brands that use coconut or palm oil may have higher saturated fat amounts.*

Potential Health Benefits of Plant Butter

Zero Cholesterol: Plant butter is naturally cholesterol-free, which is beneficial for individuals looking to manage their cholesterol levels.
Heart-Healthy Fats: Many plant butters contain higher levels of monounsaturated and polyunsaturated fats compared to dairy butter. Replacing saturated fats with these unsaturated fats is linked to a reduced risk of heart disease.
Dairy-Free and Allergen Friendly: For those with lactose intolerance or a dairy allergy, plant butter is an excellent alternative. However, always check labels for other potential allergens like nuts or soy.

Potential Downsides and Risks

Highly Processed: The widespread assumption that vegan automatically means healthy is misleading. Many plant butters are highly processed and contain numerous additives and refined oils, which can contribute to negative health outcomes.
High Omega-6 Content: Some plant butters use oils that are high in omega-6 fatty acids, such as soybean or canola oil. While omega-6s are essential, an imbalance with omega-3s can increase inflammation in the body.
Calorie Density: Like dairy butter, plant butter is calorie-dense. Overconsumption can lead to weight gain over time, regardless of the fat source.
Controversial Ingredients: The use of palm oil in some plant butters is a concern for both environmental and health reasons. Environmentally, it's linked to deforestation, and nutritionally, it's a saturated fat source.

How to Choose a Healthy Plant Butter

Choosing a truly healthy plant butter requires careful label reading and a little research. A healthy option should have a short ingredient list that is recognizable.

Here's what to look for:

Fewer Ingredients: Opt for products with the fewest ingredients possible, ideally focusing on whole-food sources like cashews, coconut, or olive oil.
Nutrient-Dense Ingredients: Look for butters made from avocado, cashew, or olive oil, which are naturally rich in healthy fats.
Avoid High Saturated Fats: Be mindful of butters relying heavily on refined coconut or palm oil, as these will be higher in saturated fat.
Steer Clear of Trans Fats: Ensure the product contains no trans fats, which are harmful to heart health.

Healthier Whole-Food Alternatives to Plant Butter

For those seeking even more nutritious options than store-bought plant butters, several whole foods can be used as healthier alternatives for spreading and baking:

Mashed Avocado: Rich in monounsaturated fats and essential nutrients, avocado is an excellent creamy spread for toast and can be used in some baking recipes.
Nut or Seed Butters: Almond, cashew, and tahini spreads offer protein and fiber alongside healthy fats. They are great for sandwiches, toast, and sauces.
Olive Oil: A staple of the Mediterranean diet, olive oil is a superior choice for cooking and drizzling over dishes. A 2025 study found that replacing butter with plant-based oils like olive oil was associated with a lower risk of premature death.
Applesauce or Mashed Banana: These can replace butter in some baking recipes to reduce fat and add moisture and natural sweetness.

Conclusion: Finding the Balance

Is plant butter actually healthy? The truth is that it's a diverse category. While most plant butters offer a heart-healthier fat profile than dairy butter (by replacing saturated fat with unsaturated fat and eliminating cholesterol), they are not a health food in themselves. Many are highly processed and packed with calories, meaning moderation is key regardless of which type you choose. The 'healthiest' plant butter is the one with the shortest, most recognizable ingredient list and is used sparingly. For maximum health benefits, opt for minimally processed whole-food alternatives or simply use less of any kind of butter or spread. Informed decisions based on ingredients, not just marketing, will support your long-term nutritional goals.

For more information on the health benefits of a balanced, plant-forward diet, visit the Physicians Committee for Responsible Medicine website.

Frequently Asked Questions

Plant butter is usually made from a blend of plant-based oils like coconut, palm, canola, or soybean oil, combined with water, salt, and natural flavorings to achieve a buttery texture.

Many brands of plant butter are lower in saturated fat than dairy butter, but this depends on the specific oils used. Brands relying heavily on coconut or palm oil can have higher saturated fat content.

Plant butter is cholesterol-free and often higher in unsaturated fats, which can be beneficial for heart health. However, its overall impact depends on the specific oils and processing. High-quality plant-based oils are strongly linked to heart health benefits.

Yes, many plant butters are formulated for baking. For best results, use a solid stick version if a recipe calls for cold butter. Brands like Earth Balance or Miyoko's are often recommended.

To choose a healthier option, avoid products with trans fats, hydrogenated oils, excessive additives, and highly refined oils. Also, check for potential allergens like soy or nuts.

Most commercial plant butters are processed foods, not whole foods. While they come from plant-based ingredients, the refining process and additives categorize them as processed.

Healthier whole-food alternatives include mashed avocado, olive oil, nut or seed butters, applesauce, and mashed banana, depending on your intended use.