Understanding Which Butter Has the Least Saturated Fat

December 2, 2025 •

4 min read

A single tablespoon of conventional dairy butter contains approximately 7 grams of saturated fat, impacting daily intake limits. For those aiming to reduce their saturated fat consumption, understanding which butter has the least saturated fat is a key first step towards making healthier dietary choices without sacrificing flavor.

Quick Summary

Several spreads offer lower saturated fat than traditional dairy butter. Options include whipped butters, buttery spreads mixed with oils, and plant-based alternatives made from healthier oils like soy and olive. The lowest saturated fat choices are often found in tubs rather than solid sticks.

Key Points

Spreads Offer the Lowest Fat: Buttery spreads sold in tubs, particularly light or low-calorie versions like I Can't Believe It's Not Butter! Light, contain the least saturated fat, often as low as 1 gram per tablespoon.
Consider Blended Butters: Blended butter spreads mixed with vegetable oils, such as Land O Lakes Light Butter with Canola Oil, significantly reduce saturated fat compared to pure butter.
Choose Plant-Based with Care: Not all plant-based butters are low in saturated fat. Some, especially those designed to mimic solid dairy butter, use high-saturated-fat oils like coconut and palm oil. Always check the ingredients and fat content.
Use Oils for Cooking: For cooking, extra virgin olive oil is an excellent choice, containing only about 2 grams of saturated fat per tablespoon while being rich in healthier unsaturated fats.
Understand the Ghee Myth: Ghee, or clarified butter, removes milk solids but is almost pure butterfat. As a result, it has a higher saturated fat content than regular butter, despite some perceived health benefits.
Embrace Natural Substitutes: In baking, alternative ingredients like unsweetened applesauce, mashed bananas, or nut butters can successfully replace some or all of the butter, providing nutrients and cutting fat.

Saturated Fat and Your Health

Saturated fats are a type of dietary fat, primarily found in animal products like meat and dairy. Eating too much saturated fat can increase levels of LDL ("bad") cholesterol in the blood, which raises the risk of heart disease and stroke. Health organizations like the American Heart Association recommend limiting saturated fat intake to no more than 6% of total daily calories, which is about 13 grams for a 2,000-calorie diet. Swapping sources of saturated fat with healthier unsaturated fats, such as those found in vegetable oils, nuts, and fish, is a proven way to improve cholesterol levels and lower cardiovascular risk. Understanding this context is crucial when evaluating butter and its alternatives.

Low-Saturated-Fat Dairy and Butter Spreads

While traditional butter is high in saturated fat, some dairy-based products are processed to have lower levels. For those who still prefer the taste of dairy, these options offer a reduced-fat compromise.

Whipped Butter

Whipped butter is made by incorporating air into regular butter, which reduces the amount of milk fat per serving. This results in a lighter, fluffier, and more spreadable product. A single tablespoon of whipped butter contains approximately 3.5 grams of saturated fat, almost half that of traditional butter. While it's great for spreading on toast, its higher water content makes it unsuitable for many baking or high-heat cooking applications.

Blended Butter Spreads with Oil

Many companies offer buttery spreads that combine dairy butter with healthier vegetable oils, such as canola or olive oil. These are typically sold in tubs and have a significantly lower saturated fat content than pure butter. For example, some light blends contain as little as 2 grams of saturated fat per tablespoon, which is a substantial reduction. It's important to read labels, as some blends may use palm or coconut oil, which are also high in saturated fat. Land O Lakes Light Butter with Canola Oil is one example of a blend with a low saturated fat count.

Low-Saturated-Fat Plant-Based Spreads

For those seeking non-dairy options, plant-based spreads offer a wide range of saturated fat levels. These products are made from vegetable oils and water, with some versions using healthier unsaturated oils as their primary ingredient. It is essential to check the nutrition facts, as not all plant-based spreads are created equal.

Vegan and Buttery Spreads

Many vegan buttery spreads, including options from brands like I Can't Believe It's Not Butter! and Earth Balance, are primarily made with healthy seed oils like soybean, canola, or sunflower oil. For instance, I Can't Believe It's Not Butter! Light Spread contains just 1 gram of saturated fat per tablespoon. Similarly, Smart Balance Original, made with a blend of vegetable oils, has just 2.5 grams of saturated fat per tablespoon. These are excellent for spreading and cooking but may have a different flavor profile than dairy butter. It's important to choose tubs over sticks, as sticks often contain more saturated palm or coconut oil to maintain their solid form.

Olive Oil

For cooking and drizzling, extra virgin olive oil is a clear winner in terms of heart health, offering just 2 grams of saturated fat per tablespoon. It is rich in monounsaturated fats and antioxidants and is a cornerstone of the Mediterranean diet. While not a direct substitute for butter in all baking, it works perfectly for sautéing vegetables, dressing dishes, and dipping bread.

Comparing Saturated Fat: A Nutritional Overview


Product Type	Example	Saturated Fat (per 1 tbsp)	Notes
Conventional Butter	Standard Unsalted	~7g	High in saturated fat; dairy-based.
Whipped Butter	Land O Lakes Whipped Salted	~3.5g	Air is incorporated to lower density and fat content.
Blended Spreads (Tub)	Land O Lakes Light Butter w/ Canola Oil	~2g	Blend of butter and healthier vegetable oils.
Plant-Based Spread (Tub)	I Can't Believe It's Not Butter! Light	~1g	Very low saturated fat; best choice for spreading.
Extra Virgin Olive Oil	Any extra virgin brand	~2g	Excellent for cooking and dressings; high in unsaturated fats.
Ghee (Clarified Butter)	Any brand	~9-10g	Removes milk solids but is almost pure butterfat, very high in saturated fat.

Practical Tips for Reducing Saturated Fat

Making the switch to lower saturated fat options can be straightforward with a few simple tips:

Read Labels Carefully: Always check the Nutrition Facts panel, especially for buttery spreads. Don't be fooled by labels that sound healthy; always verify the grams of saturated fat. Be aware of serving sizes, as some may list values for smaller portions.
Choose Tubs Over Sticks: For buttery spreads, tubs generally contain less saturated fat because they are made with liquid vegetable oils, whereas sticks require more saturated fat to stay solid.
Embrace Healthier Alternatives: For baking, consider substitutes like unsweetened applesauce, mashed banana, or Greek yogurt to replace some of the butter, which also adds moisture and nutrients. For savory dishes, use olive oil instead of butter for sautéing.
Portion Control: Regardless of the type of butter or spread you choose, using it in moderation is key. A smaller amount of a full-fat product might be better than overdoing it with a lower-fat version.

Conclusion: Making a Mindful Choice

For those monitoring their saturated fat intake, the butter with the least saturated fat is not a traditional dairy product but a 'light' buttery spread or a healthy plant-based oil like extra virgin olive oil. While grass-fed butter has some nutritional advantages over conventional butter, it remains high in saturated fat. The ultimate goal is to make mindful choices that align with your overall dietary patterns and health goals. By opting for lower-fat alternatives for spreading and using heart-healthy oils like olive oil for cooking, you can significantly reduce your saturated fat consumption without compromising on flavor. The best option for you depends on your specific needs, whether that's a versatile, low-fat spread for everyday use or a high-heat cooking oil with cardiovascular benefits.

Authoritative Source: For further information on the health impacts of saturated fat, consult the American Heart Association.

Frequently Asked Questions

No, while grass-fed butter may have a better omega-3 fatty acid profile, its saturated fat content is comparable to or slightly higher than standard butter, around 7-8 grams per tablespoon.

Not necessarily. While many plant-based spreads use healthier oils like canola or soybean, some brands use oils high in saturated fat, such as coconut or palm oil, to achieve a solid texture. It is crucial to read the nutritional label.

No, ghee is clarified butter, meaning the milk solids and water are removed, leaving concentrated butterfat. This process results in a higher concentration of saturated fat per tablespoon than regular butter.

For spreading, a light buttery spread from a tub is the best option. Products like I Can't Believe It's Not Butter! Light contain only 1 gram of saturated fat per tablespoon.

Olive oil can be used in some baked goods, like quick breads and muffins, though it will impart a stronger flavor, especially extra virgin olive oil. It is not suitable for recipes that require the fat to remain solid, like flaky pastries.

Whipped butter has air incorporated into it, which reduces the amount of butterfat per serving. This means it has approximately 45% less fat per tablespoon than regular butter, and therefore less saturated fat.

Buttery spreads in tubs typically use liquid vegetable oils with less saturated fat, while sticks need more saturated palm or coconut oil to maintain their solid, firmer texture.