What kind of butter is low-carb?

November 7, 2025 •

3 min read

According to the USDA, a single tablespoon of unsalted butter contains less than 0.01 grams of carbohydrates, making it virtually carb-free. This makes butter an excellent choice for many low-carb and ketogenic diets, but there are different types to consider, each with its own benefits and considerations.

Quick Summary

Many forms of butter are inherently low-carb and suitable for keto, with grass-fed and clarified varieties offering additional benefits for dietary and health needs.

Key Points

Standard butter is carb-free: Most butter varieties contain less than 1g of carbohydrates per tablespoon, making them a staple for low-carb diets.
Grass-fed has added benefits: Butter from grass-fed cows is richer in omega-3s and conjugated linoleic acid (CLA), offering enhanced nutritional value.
Ghee is lactose-free: Clarified butter removes milk solids, making it suitable for those with lactose intolerance and giving it a high smoke point for cooking.
Check nut butter labels: While many nut butters are low-carb alternatives, it is crucial to check for added sugars to ensure they align with your dietary goals.
Alternatives like avocado oil are good: Other fats like avocado and olive oil are excellent zero-carb substitutes for cooking, rich in healthy fats.
Use butter in moderation: Despite being low-carb, butter is calorie-dense, so portion control is important, especially when managing weight.

Standard Butter is a Low-Carb Staple

For anyone following a low-carbohydrate eating plan, standard butter—whether salted or unsalted—is a safe and reliable choice. It is primarily composed of fat, with negligible amounts of carbohydrates and protein. This makes it a perfect fat source for adding flavor and richness to low-carb meals without impacting your daily carbohydrate macros. Butter can be used for cooking, sautéing, or as a flavorful topping for meats and vegetables.

Grass-Fed vs. Conventional Butter

While all butter is low-carb, there are nutritional differences between conventional and grass-fed varieties. The distinction comes from the diet of the cows that produce the milk. Cows that graze on grass tend to produce milk, and subsequently butter, with a superior nutritional profile compared to those fed a grain-based diet.

Grass-Fed Butter: This butter contains higher levels of beneficial compounds such as conjugated linoleic acid (CLA) and omega-3 fatty acids, which are associated with various health benefits. The higher beta-carotene content also gives it a deeper yellow color and a richer nutrient profile.
Conventional Butter: While still a great low-carb fat source, conventional butter lacks the enhanced nutrient density found in grass-fed options.

Choosing grass-fed butter is often considered the optimal choice for those following a 'clean keto' approach, which prioritizes foods in their most natural state.

Clarified Butter and Ghee: The Lactose-Free Option

For individuals with dairy sensitivities or lactose intolerance, clarified butter, also known as ghee, is an excellent low-carb butter option. Clarified butter is made by heating regular butter to separate the water and milk solids from the pure butterfat.

Lactose and Casein-Free: The removal of milk solids means that clarified butter contains only trace amounts of lactose and casein, making it easier to digest for many people.
High Smoke Point: With the milk solids removed, ghee has a higher smoke point than regular butter, making it a more stable and suitable cooking fat for high-heat applications like frying and sautéing.
Nutty Flavor: Ghee has a distinct nutty flavor profile that can enhance many dishes.

Low-Carb Butter Alternatives

If you need a dairy-free option or are simply looking to add variety to your diet, several low-carb alternatives can replace butter in cooking and baking.

Nut and Seed Butters: Options like almond and macadamia nut butter can be low-carb, but it is crucial to read the label and choose varieties with no added sugars or sweeteners. These are great for spreads or adding to recipes.
Coconut Oil: Rich in medium-chain triglycerides (MCTs), coconut oil is another excellent low-carb fat that can be used in baking and cooking.
Avocado Oil and Extra Virgin Olive Oil: These are fantastic zero-carb fats for cooking and dressings, high in heart-healthy monounsaturated fats.
Avocado: Mashed avocado can be used as a creamy spread or baking ingredient, replacing butter while adding healthy fats and fiber.

Low-Carb Butter Comparison Table


Feature	Standard Butter	Grass-Fed Butter	Clarified Butter (Ghee)	Nut Butters (Almond, Macadamia)	Avocado Oil
Carb Count (per tbsp)	~0g	~0g	0g	Varies, check label	0g
Best For	General cooking, spreading, baking	"Clean keto," enhanced nutrition	High-heat cooking, dairy-free	Spreads, specific baking	Cooking, dressings
Key Benefit	Carb-free, rich flavor	Higher omega-3s, CLA	High smoke point, lactose-free	Healthy fats, fiber (some)	Monounsaturated fats
Considerations	Contains lactose and milk solids	Contains lactose and milk solids	More processed than butter	Can contain added sugars	Different flavor profile

Conclusion

For those on a low-carb diet, butter is almost always a safe and suitable option due to its minimal carbohydrate content. While conventional butter works perfectly well, choosing a high-quality grass-fed butter can provide additional health benefits. For individuals with lactose intolerance or those who need a higher smoke point for cooking, clarified butter (ghee) is an ideal alternative. As with any dietary choice, moderation is key due to butter's high-calorie density. Understanding these distinctions allows you to select the best type of butter or butter alternative to fit your specific dietary needs and preferences. Healthline

Frequently Asked Questions

Yes, almost all regular butter, including both salted and unsalted versions, contains negligible carbohydrates, making it a low-carb food.

A single tablespoon of unsalted butter has less than 0.01 grams of carbohydrates, so while it is technically not zero, the amount is so small that it is considered a zero-carb or carb-free food for most low-carb diets.

For those following a clean keto diet, grass-fed butter is often recommended due to its superior nutritional profile, including higher levels of omega-3s and CLA. Standard butter is also perfectly acceptable, as it is very low in carbs.

Yes, ghee is a low-carb option. Since it is pure butterfat with the milk solids removed, it is essentially carb-free and has the added benefit of being lactose-free.

Both salted and unsalted butter are low-carb, but the difference lies in sodium content. Unsalted butter gives you more control over the salt in your cooking, which can be important for managing overall sodium intake.

Yes, there are several dairy-free alternatives, including avocado oil, extra virgin olive oil, and some nut butters (like almond or macadamia) with no added sugar.

The amount of butter to eat depends on your individual macronutrient and calorie goals. While it is low-carb, butter is calorie-dense, so portion control is important to avoid excess calorie intake.