What are the nutrition facts for butter?

November 7, 2025 •

3 min read

One tablespoon (14 grams) of butter contains approximately 102 calories and 11.5 grams of total fat, with about 7 grams of that being saturated fat. This nutrient-dense dairy product has been a subject of nutritional debate for decades, with modern research highlighting both its high fat content and its beneficial components like fat-soluble vitamins and specific fatty acids. Understanding the full picture of what are the nutrition facts for butter is key to incorporating it responsibly into your diet.

Quick Summary

This article breaks down the nutritional content of butter, detailing its macronutrient profile, including fats and calories, and the important fat-soluble vitamins it provides. It compares different types of butter and contrasts it with margarine. The guide explains butter's key compounds, like butyrate, and offers tips for moderate and healthy consumption.

Key Points

High in Fat and Calories: One tablespoon of butter contains about 102 calories and 11.5g of fat, most of which is saturated fat.
Rich in Fat-Soluble Vitamins: Butter is a good source of vitamins A, E, D, and K2, which are essential for functions like vision, immunity, and bone health.
Contains Beneficial Compounds: It contains butyrate, a short-chain fatty acid that supports gut health, and CLA, a type of fat with potential anti-cancer properties.
Moderate Consumption is Key: Due to its high calorie and saturated fat content, butter should be consumed in moderation as part of a balanced diet.
Grass-Fed Offers More Nutrients: Grass-fed butter typically has higher levels of beneficial nutrients like CLA and Omega-3 fatty acids compared to conventional butter.
Differs from Margarine: Butter is primarily saturated fat, while most modern margarine contains unsaturated fats and no trans fat, but is more processed.

Butter has been a dietary staple for centuries, valued for its rich flavor and versatility in cooking and baking. However, with changing nutritional guidelines and increased focus on dietary fats, many people question its health implications. A deeper look at what constitutes butter reveals a product composed primarily of milk fat, with varying levels of other nutrients depending on its processing and the animal's diet.

Macronutrient Profile: Fats and Calories

Butter is primarily composed of fat, with one tablespoon (14 grams) containing about 11.5 grams of total fat and approximately 102 calories. The majority of this fat is saturated, accounting for roughly 7 grams per tablespoon. The remaining fat content includes around 3 grams of monounsaturated fat and a small amount of polyunsaturated fat. While saturated fat intake has been a focus of dietary recommendations, recent perspectives suggest its impact is complex and linked to the overall diet. Due to its high caloric density, consuming butter in moderation is important for managing weight.

A Closer Look at the Vitamins in Butter

Butter is a source of several fat-soluble vitamins that are important for bodily functions. These include:

Vitamin A: Crucial for vision, immune function, and skin health, providing about 11% of the RDI per tablespoon.
Vitamin E: An antioxidant that helps protect cells.
Vitamin K2: Particularly present in grass-fed butter, important for bone and heart health.
Vitamin D: Supports calcium absorption and bone health.

The Role of Butyrate and Other Compounds

Butter contains beneficial compounds like butyrate and conjugated linoleic acid (CLA).

Butyrate: A short-chain fatty acid that serves as energy for colon cells and can help reduce inflammation in the gut.
Conjugated Linoleic Acid (CLA): More abundant in grass-fed butter, CLA has been studied for potential anti-cancer effects and weight management benefits.
Cholesterol: Butter contains approximately 30 milligrams of cholesterol per tablespoon. While essential for bodily functions, individuals with certain health conditions may need to monitor their intake.

Butter vs. Margarine: A Nutritional Comparison

The nutritional profiles of butter and margarine differ significantly, largely due to their processing and fat composition.


Feature	Butter	Margarine
Saturated Fat	High (around 7g per tbsp)	Lower (can be 2-4g per tbsp)
Trans Fat	Naturally occurring, trace amounts	Historically high due to processing, but now often zero
Cholesterol	High (around 31mg per tbsp)	None (plant-based)
Unsaturated Fat	Lower	Higher (especially PUFAs)
Vitamins	Rich in fat-soluble vitamins (A, D, E, K2)	Often fortified with vitamins A and D
Processing	Minimally processed (churned cream)	Often highly processed with emulsifiers and additives

How to Include Butter in a Healthy Diet

Incorporating butter into a healthy diet is possible with mindful consumption.

Choose Grass-Fed: Opting for grass-fed butter can provide higher levels of beneficial nutrients like CLA.
Use Sparingly: Use butter for flavor in small quantities rather than as a primary ingredient in large amounts.
Vary Fat Sources: Balance butter intake with unsaturated fats from other healthy sources.
Control Portions: Limit intake to 1-2 tablespoons daily to manage calories and saturated fat.
Consider Unsalted: Unsalted butter is preferable for those monitoring sodium intake.

Conclusion

Understanding what are the nutrition facts for butter reveals a food that is calorie and fat-dense but also provides valuable fat-soluble vitamins and compounds like butyrate and CLA. While moderation is key due to its saturated fat content, particularly in the context of overall dietary patterns, quality matters. Choosing grass-fed butter and consuming it in controlled portions allows it to be a flavorful and potentially nutritious addition to a balanced diet.

For more comprehensive information on dietary recommendations, consult the Dietary Guidelines for Americans.

Dietary Guidelines for Americans

Frequently Asked Questions

One tablespoon (14 grams) of butter contains approximately 102 calories, with most of the calories coming from its high fat content.

Yes, butter is high in saturated fat. A single tablespoon contains around 7 grams of saturated fat, which makes up a significant portion of its total fat content.

Butter is a source of fat-soluble vitamins, including Vitamin A, Vitamin D, Vitamin E, and Vitamin K2, which play vital roles in vision, bone health, and immune function.

Yes, research suggests that grass-fed butter is more nutritious, containing higher levels of beneficial compounds like conjugated linoleic acid (CLA) and Omega-3 fatty acids compared to conventional butter.

The health impact of butter is nuanced. While it's high in fat and calories, it also offers beneficial vitamins and compounds. It can be part of a healthy diet if consumed in moderation, especially if balanced with other healthy fats.

Butyrate is a short-chain fatty acid found in butter that provides energy for the cells in your colon. It supports digestive health by reducing intestinal inflammation and protecting the gut lining.

The sodium content varies between salted and unsalted butter. Salted butter contains about 82 to 91 milligrams of sodium per tablespoon, while unsalted butter has a negligible amount.