What spread is better for you than butter? A definitive guide

December 31, 2025 •

4 min read

According to the American Heart Association, replacing saturated fats with healthier unsaturated fats can significantly lower the risk of heart disease. This guide explores what spread is better for you than butter, providing delicious, heart-healthy alternatives for cooking, baking, and spreading on your favorite foods.

Quick Summary

This guide compares healthy alternatives to butter, such as olive oil, avocado, and various nut butters. It details how to choose the right spread for cooking or baking based on nutritional benefits and fat content, supporting better heart health.

Key Points

Saturated Fat is Key: Butter is high in saturated fat, which raises LDL cholesterol; alternatives focus on healthier monounsaturated and polyunsaturated fats.
Olive Oil is a Heart-Healthy Hero: Extra virgin olive oil is high in monounsaturated fats and antioxidants, perfect for low-to-medium heat cooking and finishing dishes.
Avocado Oil excels at High Heat: With a high smoke point and neutral flavor, avocado oil is the best choice for frying and roasting.
Nut Butters Offer More Than Just Fat: Natural nut butters provide protein, fiber, and healthy fats, making them a nutritious spread for toast or baking.
Mashed Avocado is a Whole-Food Spread: For a simple, whole-food alternative on toast or sandwiches, mashed avocado offers fiber and healthy fats.
Baking Alternatives can be Diverse: Greek yogurt and applesauce can replace some or all of the butter in baked goods, adding moisture while reducing saturated fat.

Understanding the Health Impact of Butter

Butter, a classic dairy product, is made from churned milk fat. While it offers a rich flavor, it is also high in saturated fat, which has been linked to increased levels of LDL ('bad') cholesterol. For those managing heart health or simply seeking to reduce their saturated fat intake, finding suitable alternatives is a key dietary goal. The good news is that many flavorful and functional alternatives exist, often providing additional health benefits like heart-protective monounsaturated fats, fiber, and protein.

Top Healthy Spreads and Oils to Replace Butter

Olive Oil

Extra virgin olive oil (EVOO) is a cornerstone of the Mediterranean diet and is celebrated for its high content of monounsaturated fats and antioxidants. It's a versatile, heart-healthy option for a wide range of uses.

Best uses for olive oil:

Drizzling over salads, pasta, and vegetables.
Sautéing and pan-frying over low to medium heat.
Baking recipes where melted butter is required.
Dipping bread with herbs and spices for a simple and delicious appetizer.

Avocado Oil

Similar to olive oil, avocado oil is packed with heart-healthy monounsaturated fats. Its neutral flavor and exceptionally high smoke point make it an excellent choice for high-heat cooking like roasting, grilling, and deep frying.

Nut Butters

Peanut, almond, and cashew butters offer a powerful nutritional punch, providing protein, fiber, and healthy fats. When choosing a nut butter, opt for natural versions with minimal added sugar and no hydrogenated oils.

Nut butter benefits:

Almond Butter: Higher in fiber, vitamin E, and magnesium compared to peanut butter.
Peanut Butter: Excellent source of protein and healthy fats, with slightly more protein than almond butter.

Plant-Based Butters and Spreads

For those who enjoy the texture of butter, modern plant-based butter spreads offer a great solution. Many are made from a blend of vegetable oils, providing a spreadable consistency with less saturated fat. Check labels carefully to ensure the product is low in saturated fat and avoid those with high coconut or palm oil content.

Mashed Avocado

This creamy, nutrient-rich fruit is an excellent spread for toast, sandwiches, and wraps. Mashed avocado provides monounsaturated fats, fiber, and potassium, all beneficial for heart health.

Greek Yogurt

Plain Greek yogurt is a clever substitute for butter in baking, especially in cakes, muffins, and quick breads. It adds moisture and protein while significantly reducing the fat content. It may add a slight tang, which complements many sweet recipes.

Comparison Table: Butter vs. Healthy Alternatives


Spread	Primary Fat Type	Saturated Fat (per tbsp)	Protein (per tbsp)	Best Use Cases
Butter	Saturated	~7-8g	<1g	Spreading, baking, cooking
Extra Virgin Olive Oil	Monounsaturated	~2g	0g	Drizzling, sautéing, marinades
Avocado Oil	Monounsaturated	~2g	0g	High-heat cooking, frying, roasting
Natural Almond Butter	Monounsaturated	~1g	~3g	Spreading, baking, smoothies
Low Sat-Fat Spread	Monounsaturated/Polyunsaturated	~1.5-2g	<1g	Spreading, baking

How to Choose the Right Spread for You

Selecting the best butter alternative depends on the application. For spreading on toast, a natural nut butter or mashed avocado is an excellent choice, providing healthy fats, protein, and fiber. When cooking over high heat, avocado oil is superior due to its high smoke point, while olive oil is ideal for lower-heat cooking and finishing dishes. For baking, options like plant-based butters or Greek yogurt can replicate the texture of butter while offering a healthier profile.

To make a successful switch, start small. Replace half the butter with a healthier alternative in baking recipes to retain some of the original texture, then gradually increase the proportion of the new spread.

Conclusion: A World of Healthier Possibilities

The question, "What spread is better for you than butter?" has multiple answers, and the best choice is a healthy, unsaturated-fat-rich alternative that fits your specific needs. From the heart-protective monounsaturated fats of olive and avocado oils to the protein and fiber of natural nut butters, there are many delicious and nutritious ways to move away from high saturated fat dairy butter. By thoughtfully choosing your spreads, you can enhance both the flavor of your meals and your overall health. For additional dietary guidance on fats, consult the American Heart Association.

Practical Tips for Making the Switch

Start with spreads: The easiest transition is for spreads. Simply replace butter on toast with mashed avocado or a scoop of natural nut butter.
Embrace dipping: Instead of spreading butter on bread, dip it in a high-quality extra virgin olive oil with a little balsamic vinegar.
Use oils wisely: Utilize different oils for different cooking temperatures. Use EVOO for low-heat tasks and avocado oil for high-heat frying and roasting.
Experiment in baking: When baking, try substituting a portion of the butter with a healthy fat. For cakes, using half butter and half unsweetened applesauce or plain Greek yogurt adds moisture and reduces fat.
Read the labels: Not all plant-based spreads are created equal. Prioritize those with low saturated fat content and a focus on healthier oils.

Frequently Asked Questions

Not always. While many margarines are lower in saturated fat, some older varieties contained harmful trans fats. Modern, soft tub spreads with vegetable oils (like canola or olive oil) are generally better than sticks of butter, but checking the nutrition label for low saturated fat content is key.

Coconut oil can be used, but it's important to know that it is still high in saturated fat, even higher than butter in some cases. While it's a solid fat at room temperature like butter, it doesn't offer the same heart-healthy benefits as oils like olive or avocado oil.

For spreading, excellent options include mashed avocado, natural nut butters (almond, peanut), or a low-saturated-fat plant-based spread. These options provide flavor along with beneficial fats and nutrients like protein and fiber.

Check the nutrition facts label for low saturated fat content (ideally 2 grams or less per tablespoon). Also, look for ingredients like canola, sunflower, or olive oil, and avoid spreads that are high in coconut or palm oil.

For soft-baked goods like muffins and cakes, you can often substitute half the butter with plain Greek yogurt, unsweetened applesauce, or mashed banana to add moisture and reduce fat. For flaky pastries, solid fats like specific plant-based butters may be necessary.

Yes, nut butters are generally a healthier choice as they contain protein, fiber, and beneficial monounsaturated fats. However, it's crucial to choose natural, unsweetened versions and be mindful of serving sizes due to their calorie density.

Avocado oil is the best choice for high-heat cooking due to its very high smoke point. It has a neutral flavor and is rich in heart-healthy monounsaturated fats.