What Butter to Eat on an Animal-Based Diet for Optimal Nutrition

October 18, 2025 •

3 min read

According to the National Institute of Health, milk fat from cows grazing on pasture can contain up to 500% more conjugated linoleic acid (CLA) than milk from grain-fed cattle. This nutritional difference is key when deciding what butter to eat on an animal-based diet, where sourcing animal fats for maximum benefits is crucial.

Quick Summary

This article explores the best butter options for an animal-based diet, focusing on the superior nutritional profile of grass-fed varieties and the benefits of ghee for those with dairy sensitivities. It provides guidance on what to look for and what to avoid to ensure you are consuming the highest quality, nutrient-dense fats.

Key Points

Choose Grass-Fed Butter: Opt for butter from cows fed a natural diet of grass, which is richer in omega-3s, CLA, and fat-soluble vitamins like A, D, E, and K2.
Use Ghee for Dairy Sensitivity: If you are sensitive to lactose or casein, use ghee (clarified butter), which has had milk solids removed and is virtually free of these allergens.
Cook with Ghee for High Heat: Ghee has a higher smoke point than regular butter, making it a safer and more stable option for high-temperature cooking like frying and searing.
Avoid Conventional Butter and Blends: Steer clear of conventional grain-fed butter, margarine, and butter blends containing vegetable oils or artificial additives, which provide fewer nutrients and may contain inflammatory ingredients.
Consider Raw Butter with Caution: While some people prefer raw butter for its enzymes and beneficial bacteria, it carries food safety risks and should only be sourced from highly reputable farms.

The Importance of Animal Fats in Your Diet

An animal-based diet, such as carnivore or ketogenic diets, relies significantly on animal products for energy and essential nutrients. Since carbohydrates are largely limited, fats become the primary fuel source, emphasizing the need for high-quality fats. Butter is a popular and delicious fat source that fits within this diet, but its quality varies depending on the dairy cows' feed and living conditions. Choosing high-quality butter provides vital fat-soluble vitamins and fatty acids.

The Gold Standard: Grass-Fed Butter

Grass-fed butter is widely considered the best choice for an animal-based diet because it comes from cows that graze on pastures. This results in a more nutrient-dense product with a deeper yellow color, higher omega-3 fatty acids, and more conjugated linoleic acid (CLA) compared to conventional butter.

Why Grass-Fed is Best:

Higher Nutrient Content: Grass-fed butter is rich in fat-soluble vitamins A, D, E, and K2, crucial for vision, immunity, and bone health. Its yellow color indicates higher beta-carotene.
Improved Fatty Acid Profile: It offers a better omega-3 to omega-6 ratio, which can help reduce inflammation. Increased CLA levels may also offer anti-inflammatory benefits.
Richer Flavor: Many find grass-fed butter has a more intense flavor, enhancing meals.
Reputable Brands: Popular grass-fed brands include Kerrygold, Vital Farms, and Organic Valley Pasture Butter.

A Dairy-Free Alternative: Ghee (Clarified Butter)

Ghee is clarified butter where milk solids and water are removed, leaving pure butterfat. This makes it suitable for those with sensitivities to lactose or casein. The cooking process gives it a nutty flavor and maintains beneficial fat-soluble vitamins. Ghee is also shelf-stable due to its low moisture content.

Advantages of Ghee:

Lactose and Casein-Free: The removal of milk solids makes ghee suitable for those with dairy allergies or intolerance.
High Smoke Point: Ghee has a high smoke point (around 485°F), making it excellent for high-heat cooking.

The Special Case for Raw Butter

Raw butter is made from unpasteurized cream and contains natural enzymes and beneficial bacteria. Some believe this offers nutritional benefits and easier digestion. However, raw dairy carries food safety risks from potential bacteria like E. coli and Salmonella. If considering raw butter, source it from a reputable farm with strict safety protocols and note it's not recommended for individuals with compromised immune systems, pregnant women, or children.

What to Avoid in the Butter Aisle

On an animal-based diet, avoiding conventional, grain-fed butter is important because it alters the fat and nutrient composition. It is also recommended to avoid margarine, which is often made from vegetable oils high in inflammatory omega-6 fatty acids. Additionally, avoid butter blends that mix butter with vegetable oils and check labels for added preservatives or artificial ingredients.

Comparing Butter Options for an Animal-Based Diet


Feature	Grass-Fed Butter	Ghee	Conventional Butter
Nutrient Profile	High in CLA, omega-3s, and fat-soluble vitamins (A, D, E, K2). Rich in beta-carotene.	High in fat-soluble vitamins (A, E, K2). Good source of CLA and butyric acid.	Lower in beneficial fatty acids and vitamins. Pale yellow color.
Lactose/Casein	Contains lactose and casein, but generally well-tolerated.	Very low levels; suitable for most with dairy sensitivities.	Contains lactose and casein.
Smoke Point	Moderate (around 350°F), good for low to medium-heat cooking.	High (around 485°F), excellent for high-heat cooking and frying.	Moderate (around 350°F).
Flavor	Rich, creamy, and distinctly buttery, with seasonal variations.	Nutty and aromatic due to the longer cooking process.	Milder and less rich compared to grass-fed.
Ideal Use	Spreading, baking, low-heat cooking, and finishing dishes.	High-heat cooking, frying, and for those avoiding milk solids.	Less ideal, but can be used for general purposes if grass-fed isn't available.

Making the Right Choice for Your Diet

Your butter choice depends on individual needs. For most on an animal-based diet, grass-fed butter is ideal due to its nutritional content and flavor. Ghee is an excellent alternative if you have dairy sensitivity or need a high smoke point fat. Prioritize quality and transparency by checking ingredients and sourcing. Some brands supplement cow's diets; look for labels stating "100% grass-fed" or confirming year-round pasture-raising for maximum benefit.

Conclusion: Prioritize Quality and Purity

In an animal-based diet, fat is crucial for delivering essential vitamins and supporting health. Choosing high-quality, minimally processed butter is vital. Prioritizing grass-fed varieties or opting for ghee ensures you consume pure, nutrient-dense fat that supports your dietary goals. Focusing on the source and processing of your butter maximizes health benefits.

Frequently Asked Questions

The main difference lies in the cow's diet. Grass-fed butter comes from cows that graze on grass, resulting in higher levels of beneficial nutrients like omega-3s, CLA, and fat-soluble vitamins. Conventional butter is from grain-fed cows and typically has a lower nutrient profile.

Ghee is made by simmering butter until the milk solids, which contain lactose and casein, are removed. This process leaves behind pure butterfat, making it suitable for many people with dairy sensitivities.

Yes, Kerrygold is a popular and respected brand of Irish grass-fed butter, widely used by those on animal-based diets due to its rich flavor and higher nutritional content compared to conventional butter.

Yes, you can use salted butter. The choice between salted and unsalted is primarily based on personal preference and your electrolyte needs. Salted butter can help with sodium intake, but unsalted offers more control over seasoning.

Raw butter, which is unpasteurized, carries a higher risk of containing harmful bacteria like E. coli and Salmonella. It is not recommended for those with compromised immune systems, and should only be sourced from highly reputable farms.

No, margarine is not recommended for an animal-based diet. It is typically made from a blend of vegetable oils, which are high in inflammatory omega-6 fatty acids and are not derived from animal sources.

Look for labels that explicitly state "grass-fed," "pasture-raised," or "100% grass-fed." Grass-fed butter often has a deeper, more golden-yellow color due to higher beta-carotene levels.