Which butter brand is the healthiest?

November 13, 2025 •

4 min read

According to the American Heart Association, replacing saturated fats with unsaturated fats can lower heart disease risk. Knowing which butter brand is the healthiest depends on understanding the source, processing, and fat profile of various options, from conventional dairy to plant-based and grass-fed varieties.

Quick Summary

A comprehensive guide to identifying the healthiest butter brands by examining nutritional profiles, including saturated fat, omega-3s, and added ingredients. The article covers dairy, grass-fed, plant-based, and blended options to help consumers make an informed choice for their dietary needs.

Key Points

Grass-Fed is Superior: Butter from grass-fed cows, like Kerrygold and Vital Farms, contains higher levels of heart-healthy omega-3s and conjugated linoleic acid (CLA).
Blends Offer a Compromise: Blended butters combining dairy with healthier oils (e.g., olive, canola) have lower saturated fat than pure butter.
Examine Vegan Spreads: The healthiness of plant-based butters varies; some contain high amounts of saturated coconut or palm oil, while others use healthier oil blends.
Unsalted Controls Sodium: Choosing unsalted butter allows you to control the sodium content in your cooking and diet.
Moderation is Key: Regardless of the brand, butter should be consumed in moderation as part of a balanced diet that includes other healthy fats.
Application Matters: Use richer butters for flavor-centric cooking and spreads for lighter applications to manage fat intake.
Organic is a Step Up: Opting for organic butter avoids pesticides and growth hormones, offering a cleaner profile than conventional butter.

Butter has undergone a significant transformation in public perception, from a once-demonized food to a renewed staple, thanks in part to modern research and dietary trends. However, not all butter is created equal. The healthiest option for you depends on several factors, including the source of the milk, farming practices, and how the product is processed. Evaluating brands based on nutritional content—specifically saturated fat, omega-3 fatty acids, and ingredients—can help you make a more informed decision.

The Breakdown: What Makes a Butter Healthy?

To determine the healthiest butter, you must look beyond the packaging claims. Key health metrics include the type of fat, presence of essential vitamins, and overall ingredient list. Brands that prioritize responsible sourcing, like those using grass-fed dairy, often offer superior nutritional benefits. Conversely, highly processed spreads and conventional butters may contain less desirable fat profiles and additives.

Conventional vs. Organic Butter

Conventional Butter: Typically comes from cows fed a diet of grains and corn. It is the most common and widely available type of butter. Due to the cows' diet, it has a different fatty acid profile and may contain more saturated fat compared to organic or grass-fed varieties.
Organic Butter: Sourced from cows raised on 100% organic, pesticide-free feed. Studies suggest organic milk can have a better fatty acid composition, including higher levels of omega-3s. This option is a solid step up from conventional butter for those concerned about additives and feed quality.

Grass-Fed Butter

Nutrient-Dense: Made from the milk of cows that graze primarily on grass. This diet results in a richer fat profile, with higher levels of anti-inflammatory omega-3 fatty acids and conjugated linoleic acid (CLA), which may be beneficial for heart health and weight management.
Enhanced Flavor: Often noted for its richer, more complex flavor and deeper golden color due to higher beta-carotene content, a precursor to Vitamin A. Leading brands include Vital Farms and Kerrygold.

Blended and Light Spreads

Blended Butters: Combine real butter with healthier oils like canola, olive, or avocado oil to reduce saturated fat content and increase monounsaturated and polyunsaturated fats. Land O Lakes Butter with Olive Oil is a popular example.
Whipped and Light Butters: Air is incorporated into these spreads, reducing the amount of fat and calories per serving. They are excellent for spreading but are not ideal for cooking or baking due to the altered fat and water content.

Plant-Based Butters

Vegan Alternatives: Made from vegetable oils, often including palm or coconut oil. The health profile of these spreads can vary dramatically. Some brands, like Miyoko's, use more saturated fats from coconut oil to achieve a butter-like texture, while others rely on oils higher in unsaturated fats.
Choosing Wisely: Opt for plant-based butters with healthier oil blends (like olive or canola) and minimal processing. The lowest saturated fat spreads are typically sold in tubs, not sticks.

Comparison Table: Which Butter Brands Stand Up?


Brand	Source	Fat Profile (per 1 tbsp)	Notable Benefits	Considerations	Recommended For
Kerrygold (Grass-Fed)	Irish Grass-Fed Cow's Milk	Higher omega-3s, CLA, and Vitamin K2 than conventional butter	Rich flavor, higher nutrients.	Higher saturated fat than blends; can be pricey.	Flavor and nutrient-seeking consumers who don't mind the saturated fat content.
Vital Farms (Pasture-Raised)	Pasture-Raised Cow's Milk	High butterfat (85%), higher omega-3s and beta-carotene	Excellent for baking, rich flavor.	Pricier than most.	Baking enthusiasts and those prioritizing pasture-raised standards.
Organic Valley (Organic)	Organic, Pasture-Raised Milk	Good fatty acid balance, free of pesticides	Organic, widely available.	Flavor can be milder than grass-fed.	Balanced, mainstream organic choice.
Land O Lakes Butter with Olive Oil	Dairy Butter & Olive Oil	Lower saturated fat than pure butter	Reduced saturated fat, combines flavor and health benefits.	Contains blended ingredients, not 100% pure butter.	Spreading and everyday use for reduced saturated fat intake.
Earth Balance (Vegan)	Plant-Based Oils	Can be high or low in saturated fat, depending on the product	Vegan, cholesterol-free.	Some varieties use saturated coconut or palm oils; check the label.	Vegans or those looking for a cholesterol-free option.

The Healthy Butter Verdict

There is no single "healthiest" butter, as it depends on your specific health goals and dietary needs. If your priority is a traditional product with the most natural nutrients, grass-fed brands like Kerrygold and Vital Farms are excellent choices due to their superior fatty acid profiles and higher vitamin content. However, those watching their saturated fat intake or cholesterol levels might find blended or light butters, such as Land O Lakes Butter with Olive Oil, to be a more suitable compromise. For vegans or those avoiding dairy, plant-based spreads like Earth Balance offer a viable alternative, though label scrutiny is necessary to find a version low in saturated fats. The key takeaway is moderation and understanding what's in your food, rather than simply demonizing or praising a food group as a whole. Incorporating healthier fats, like olive oil, into your overall diet is also an impactful strategy.

Health-Conscious Butter Selection: Making the Right Choice

When purchasing butter, consider how it will be used. For cooking, baking, and rich flavor, grass-fed butter is ideal, while spreads are better for topping and lighter applications. Regardless of your choice, remember that any butter should be consumed in moderation as part of a balanced diet rich in other healthy fats. For additional information on nutrition and food choices, consult reputable sources like the Mayo Clinic.

Tips for a Healthier Approach

Prioritize grass-fed: Choose brands like Kerrygold or Vital Farms for higher omega-3s and CLA.
Opt for unsalted: Control your sodium intake by picking unsalted varieties and adding salt yourself.
Consider blends: Try butter blended with olive or canola oil for a better unsaturated fat profile.
Examine the label: For plant-based spreads, check ingredients to avoid high saturated fat sources like coconut oil.
Mindful usage: Use butter sparingly and balance it with other healthy fats from sources like nuts, seeds, and avocados.

Frequently Asked Questions

Yes, Kerrygold is made from grass-fed cow's milk, which gives it a more favorable fat profile compared to conventional butter. It is richer in nutrients like heart-healthy omega-3 fatty acids, conjugated linoleic acid (CLA), and Vitamin K2.

Light butters and blended spreads often have lower saturated fat and higher unsaturated fat content, making them a better choice for heart health than traditional butter. However, their processing and ingredients should be considered.

While all fats play a role, the balance of saturated versus unsaturated fats is key for cardiovascular health. Products with lower saturated fat and higher monounsaturated and polyunsaturated fats are generally preferred for lowering cholesterol.

Unsalted butter is healthier because it allows you to control your sodium intake, which is important for managing blood pressure. Salted butter has added sodium, which can contribute to higher overall daily sodium consumption.

Check the ingredients list. Healthier plant-based butters use a blend of unsaturated oils like olive or canola oil rather than relying heavily on saturated fats from coconut or palm oil. Choose tubs over sticks to reduce saturated fat intake.

Ghee is butter with the milk solids and water removed, resulting in a higher concentration of fat. It has a high smoke point, making it suitable for high-heat cooking. While it contains healthy fats, it's still primarily saturated fat and should be used in moderation.

The deeper yellow color in some butters, particularly grass-fed varieties, indicates a higher level of beta-carotene, a precursor to Vitamin A. This suggests a more nutrient-rich product, but it is not the sole indicator of overall health benefits.