What Kind of Butter Has the Least Calories? A Deep Dive into Low-Calorie Spreads

October 30, 2025 •

4 min read

According to the Center for Science in the Public Interest, some buttery spreads have less than half the calories of traditional stick butter. For those watching their weight or managing calorie intake, understanding what kind of butter has the least calories is key to making informed dietary choices without sacrificing flavor.

Quick Summary

This article details different types of spreads, including whipped butter, light butter blends, and plant-based alternatives, outlining which products contain fewer calories per serving than regular butter.

Key Points

Whipped Butter is Low-Calorie: Incorporating air into whipped butter reduces its caloric content to about 50 calories per tablespoon, half that of standard butter.
Light Butter Contains Oil and Water: Spreads labeled 'light butter' are typically blends of butter, oil, and water, offering a significantly lower calorie count and less saturated fat.
Yogurt-Based Spreads are Ultra-Low Calorie: Spreads containing nonfat yogurt, like Brummel & Brown, can have as few as 45 calories per tablespoon, providing a tangy flavor and minimal fat.
Whole Foods Offer Significant Reductions: Ingredients like unsweetened applesauce, mashed avocado, and Greek yogurt can replace butter in baking, cutting calories and fat while adding moisture and nutrients.
Check Labels for Plant-Based Spreads: Vegan or plant-based butters can be healthier alternatives, but their calorie and saturated fat content vary, so it is essential to read nutritional information carefully.
The Lowest Calorie Option is a Powder: Powdered peanut butter, or PB2, is a versatile alternative that contains only 45 calories per serving, making it one of the lowest-calorie options available.

Understanding the Caloric Density of Traditional Butter

Before diving into the lowest-calorie options, it is important to understand why standard butter is so calorie-dense. Traditional butter is made from churned milk or cream and consists of at least 80% milkfat in the US. This high fat content translates directly to a high number of calories. One tablespoon (14 grams) of typical salted or unsalted stick butter contains approximately 100 calories and 11 grams of fat. For many health-conscious individuals, this concentration of saturated fat and calories means that moderation is necessary, and finding a lower-calorie alternative is often preferable. The search for a lighter option has led to the development of several products that offer a buttery taste with fewer calories.

Low-Calorie Butter and Spread Options

When asking what kind of butter has the least calories, the answer often lies outside of traditional, full-fat dairy butter. Food manufacturers have created several products that significantly reduce the calorie and fat content by blending ingredients or incorporating air.

Whipped Butter

One of the most straightforward methods for reducing calories per serving is to incorporate air into the butter. Whipped butter has a light, airy texture and, as a result, contains fewer calories per tablespoon simply because there is less actual butter in the same volume. While the fat content by weight remains similar, a tablespoon of whipped butter contains only about 50 calories, half that of its stick counterpart. This makes it an excellent choice for spreading on toast or bagels where its fluffier texture is a benefit.

Light Butter Blended with Oil

Another effective strategy is to blend butter with oils to create a lighter product. These tubs of spread often contain a mixture of real butter, heart-healthy oils like canola or olive oil, and water. This combination dramatically reduces the amount of saturated fat and calories per tablespoon. For example, some light butter blends with oil contain around 50 calories per tablespoon, a significant reduction from the 100 calories in a standard stick. This is a great option for those who still desire the taste of dairy butter but want a healthier profile.

Yogurt-Based Spreads

For one of the lowest-calorie options that still mimics a creamy spread, products blended with nonfat yogurt are a great choice. Brands like Brummel & Brown offer a spread that uses a yogurt blend, resulting in a very low-calorie and low-fat product. These spreads are particularly suitable for adding a flavorful layer to vegetables or toast.

Healthier Alternatives to Traditional Butter

Beyond modified dairy products, a wide range of non-dairy and whole-food alternatives exist for various culinary uses. Many of these substitutes can offer a significant calorie reduction or provide healthier fats.

Plant-Based Spreads and Oils

Vegan Butters: These are made from plant-based oils like palm or coconut oil and are formulated to mimic the taste and texture of dairy butter. While calorie content can vary, many offer a healthier fat profile than traditional butter. It's crucial to read the labels, as some plant butters may still be high in saturated fat.
Nut and Seed Butters: For toast or baking, nut and seed butters offer protein and healthy fats. Some low-calorie options, like PB2 powdered peanut butter, contain just 45 calories per serving.
Margarine: Made from vegetable oils, margarine's calorie content varies widely. Consumers should choose options with low saturated fat and no hydrogenated oils, as trans fats are associated with heart disease.

Whole Food Substitutes for Baking and Spreading

Applesauce: Unsweetened applesauce is a fantastic fat replacement in baking, adding moisture while dramatically cutting calories and fat. It works well in cakes and muffins.
Greek Yogurt: This can replace some of the butter in baked goods, especially muffins and pancakes. It adds moisture and protein, though it may result in a denser texture.
Mashed Avocado: A ripe, mashed avocado can replace butter in a 1:1 ratio in certain baking recipes and as a spread. Its creamy texture adds moisture and healthy monounsaturated fats.

Comparison Table: Calorie Count Per Tablespoon


Product Type	Calories (Approx.)	Saturated Fat (Approx.)	Best For	Source
Standard Stick Butter	100	7g	Baking, cooking
Whipped Butter (Tub)	50	3.5g	Spreading
Light Butter Blended with Oil	50	2g	Spreading, light cooking
Yogurt Butter Blend	45	1.5g	Spreading, light cooking
Powdered Peanut Butter (PB2)	45	0.5g	Smoothies, sauces
Light Margarine	40-45	4.5-5g	Spreading
Applesauce (Unsweetened)	10-15	0g	Baking

How to Choose the Right Low-Calorie Spread for Your Needs

Choosing the right spread depends heavily on its intended use. For everyday spreading on toast, a whipped or light butter blend offers the most straightforward way to reduce calories while retaining a familiar taste. In baking, a low-calorie alternative like unsweetened applesauce, mashed banana, or Greek yogurt can be an excellent choice, though recipe adjustments may be needed due to changes in moisture and fat content. For cooking, extra virgin olive oil or vegetable oil can effectively replace butter, offering a healthier fat profile, though their liquid nature and flavor will differ from butter. The key is to experiment with different options to see what best suits your taste and culinary application while keeping your health goals in mind. For more detailed information on the nutritional components of various butters, you can refer to authoritative sources like Healthline.

Conclusion: Making Informed Choices

Ultimately, the kind of butter that has the least calories is not traditional butter but rather one of its modified or alternative forms. Whipped butter, light butter blends, and yogurt-based spreads are all great options for dairy lovers looking to reduce their calorie and saturated fat intake. For those seeking even lower-calorie options or following a vegan diet, plant-based spreads and whole-food alternatives like applesauce or mashed avocado are readily available. By understanding the nutritional differences between these options, you can easily find a delicious and healthier spread that fits your dietary needs without compromising flavor.

Frequently Asked Questions

For a flavor closest to traditional butter with fewer calories, a light butter blended with oil is often the best choice. These products use real butter in their formulation but reduce the overall fat and calorie content by blending with vegetable oils and water.

Yes, whipped butter is lower in calories by volume because air is incorporated into it during processing. A single tablespoon contains approximately 50 calories, while a tablespoon of regular stick butter contains about 100 calories.

While you can use light butter in some baking recipes, its higher water content can affect the final texture of baked goods. It is often best for dishes where a flakier or richer result is not the primary goal, such as muffins or quick breads.

Many plant-based and vegan spreads are available. Options like certain vegan buttery spreads can have lower calories than dairy butter, and whole food alternatives like mashed avocado or unsweetened applesauce can replace butter in recipes with even fewer calories.

Yogurt-based spreads, such as Brummel & Brown, reduce calories by blending nonfat yogurt, water, and vegetable oils. This mix has a significantly lower fat and calorie density than standard butter, resulting in a lighter product.

Margarine can be a lower-calorie alternative to butter, but its nutritional profile varies by brand and type. It is essential to read the labels and avoid those containing trans fats from hydrogenated oils.

For spreading, whipped butter is an excellent choice as it has half the calories per tablespoon compared to stick butter. Additionally, light butter spreads blended with oil are a very popular and low-calorie alternative.