Which butter is unhealthy?

December 23, 2025 •

5 min read

One tablespoon of conventional butter contains about 7 grams of saturated fat, a type of fat that has been linked to elevated cholesterol and heart disease risk. This makes understanding which butter is unhealthy a key consideration for your dietary choices, as not all butters and spreads are created equal.

Quick Summary

This article explains the nutritional differences between types of butter and margarine, highlighting which contain high saturated fat or trans fat and posing potential health risks. It compares conventional options with healthier alternatives and offers tips for making informed dietary choices.

Key Points

Stick Margarine: Older, stick-form margarines with partially hydrogenated oils and trans fats are often the unhealthiest option, significantly impacting heart health.
Saturated Fat Content: Conventional butter is rich in saturated fat, which has been linked to elevated LDL cholesterol and heart disease risk, especially when overconsumed.
Ingredient Awareness: Be mindful of modern spreads and 'plant butters' that may use less healthy processed vegetable oils or rely on high-saturated-fat coconut or palm oil for texture.
Choose Grass-Fed: For a better nutritional profile, including higher omega-3s and CLA, opt for butter from grass-fed or pastured cows.
Consider Alternatives: Healthy fats like olive oil, avocado, and certain nut butters are excellent substitutes for reducing saturated fat in your diet.
Mind Your Sodium: Choosing unsalted butter allows for better control over the salt levels in your cooking and overall diet.

The Truth About Saturated Fat in Butter

For decades, conventional butter has been criticized for its high saturated fat content. One tablespoon of typical, store-bought butter contains roughly 7 grams of saturated fat, accounting for a significant portion of the recommended daily limit. Saturated fat has traditionally been linked to higher levels of 'bad' LDL cholesterol, which can increase the risk of cardiovascular disease. However, the direct link between dietary saturated fat and heart disease is a topic of ongoing scientific debate. Some researchers argue that the overall dietary pattern is more important than focusing on a single nutrient in isolation. For individuals with high cholesterol or a history of heart disease, limiting high-saturated-fat foods like conventional butter is a common medical recommendation.

The Healthiest Butter Choices

Not all dairy butter is the same. Grass-fed butter, derived from the milk of cows that graze on pasture, is often considered a healthier option. It has a more favorable fatty acid profile, with higher levels of omega-3 fatty acids and conjugated linoleic acid (CLA) compared to regular butter. Additionally, organic butter ensures that the dairy is produced without synthetic pesticides or hormones, which appeals to many health-conscious consumers. Whipped butter, which has air incorporated into it, can also be a lower-fat option per serving, though this depends on portion control.

When Margarine Is Unhealthier Than Butter

Margarine, once heavily marketed as a healthier alternative to butter, has its own complex health story. The original stick margarines, produced through a process called partial hydrogenation, contained high levels of trans fats. These artificial trans fats are known to increase 'bad' LDL cholesterol while simultaneously lowering 'good' HDL cholesterol, making them significantly more detrimental to heart health than saturated fats. While regulations have largely eliminated trans fats from modern margarines in many countries, it is still crucial to read labels, as products can contain small amounts or be found in older formulations.

The Problem with Trans Fats

Trans fats have a uniquely negative impact on health. They not only raise LDL cholesterol but also increase inflammation throughout the body, both of which are risk factors for heart disease. The good news is that most contemporary tub margarines and spreads are no longer made with partially hydrogenated oils and therefore do not contain trans fats. However, this does not automatically make them healthy, as they may contain other processed ingredients and a less balanced omega-6 to omega-3 ratio.

Butter vs. Modern Spreads: What to Watch For

Today, the supermarket aisle is filled with modern spreads that blur the line between butter and margarine. Many of these spreads contain a mix of vegetable oils, some of which are less healthy than others. For example, some 'plant butters' rely on saturated fats from palm or coconut oil to achieve a butter-like consistency. While these are plant-based, they are still high in saturated fat and therefore not a significant upgrade from a health perspective. Blends that incorporate healthier oils like olive or canola oil offer a better alternative, but it's essential to check the ingredient list for fillers, preservatives, and the overall nutritional profile.

Which Butter Is Unhealthy? Specific Types to Consider

Ghee (Clarified Butter): While praised for its high smoke point and suitability for high-heat cooking, ghee is essentially concentrated butterfat. This means it is more concentrated in saturated fat per tablespoon than regular butter. Though it has some unique benefits, such as being lactose-free, it is not a lower-fat alternative.
European Style Butter: This type of butter is known for its higher butterfat content, which provides a richer flavor and creamier texture. This increased butterfat, however, also means more saturated fat per serving compared to standard American butter.
Salted vs. Unsalted: While the sodium content is not a fat-related health concern, excessive sodium intake is linked to high blood pressure and other cardiovascular issues. Choosing unsalted butter gives you more control over your sodium consumption.

Healthier Butter Alternatives

For those looking to reduce saturated fat and cholesterol, several alternatives are available:

Olive Oil: A staple of the heart-healthy Mediterranean diet, olive oil is rich in monounsaturated fats and antioxidants. It can be used for sautéing, in dressings, or for dipping bread.
Avocado: Mashed avocado offers monounsaturated fats, fiber, and a creamy texture. It can be used as a spread or in baking.
Nut Butters: Peanut, almond, or other nut butters provide protein and fiber in addition to healthy fats. These are excellent on toast or in baking but have a distinct flavor profile.

Comparison Table: Butter vs. Common Spreads


Feature	Conventional Butter	Stick Margarine (Older)	Tub Margarine (Modern)	Grass-Fed Butter
Saturated Fat	High (approx. 7g/tbsp)	Variable, often high	Lower than butter	Lower than conventional butter
Trans Fat	Naturally occurring, trace	High, artificially created	None (in trans-fat-free)	Naturally occurring, trace
Processing	Minimal processing	High processing	High processing	Minimal processing
Main Fat Type	Saturated fat from dairy	Trans & saturated fats	Unsaturated fats from vegetable oils	Saturated & unsaturated fats

Choosing the Best Option for You

Making an informed decision about which butter to use comes down to several factors: your overall diet, personal health goals, and how you plan to use it. While conventional butter and certain processed margarines can be unhealthy if consumed in excess, moderation and choosing higher-quality products make a difference. Opting for healthier alternatives like olive oil or avocado can further improve your fat intake. Ultimately, it is your entire diet, not a single food, that dictates your long-term health.

Conclusion

When asking which butter is unhealthy, the answer isn't a simple one. The type of butter or spread and the quantity consumed are crucial factors. Conventional butter's high saturated fat and older stick margarines' high trans fat content pose the greatest risks. However, modern spreads and healthier alternatives, as well as choosing options like grass-fed or organic butter, offer better choices. Regardless of your choice, a balanced diet rich in whole foods is the most significant factor for your well-being. Using rich, full-fat butter sparingly and choosing healthier options for everyday cooking is a balanced approach that can work for most people. You can find more details on general healthy eating recommendations at a reliable source like the American Heart Association.

Key Takeaways for Your Health

The Unhealthiest Choice: Older, stick-form margarines containing partially hydrogenated oils and trans fats are the most detrimental to heart health.
Conventional Butter's High Saturated Fat: Standard butter is high in saturated fat, which can raise LDL ('bad') cholesterol, especially with excessive consumption.
Modern Spreads Can Still Be Highly Processed: While trans-fat-free, many tub margarines and 'plant butters' are highly processed and may contain unhealthy oils or additives.
Grass-Fed is Healthier: Butter from grass-fed cows has a better fatty acid profile, including more omega-3s and CLA.
Moderation is Key: For those with no health restrictions, consuming butter in moderation as part of a balanced diet is acceptable.
Use Healthier Alternatives: For a lower saturated fat diet, consider replacing butter with olive oil, avocado, or nut butters in many recipes.
Control Your Sodium: Opt for unsalted butter to manage your overall sodium intake.

Frequently Asked Questions

Older stick margarines containing trans fats from partially hydrogenated oils are generally considered more unhealthy than butter. Modern tub margarines often have less saturated fat than butter but are more processed. The best choice depends on the specific product's fat composition.

Ghee is clarified butter and, as a result, is more concentrated in butterfat and therefore higher in saturated fat per serving than regular butter. While useful for high-heat cooking, it is not a lower-fat option and should be used in moderation.

The unhealthiest type of fat found in some older spreads is artificial trans fat, created during partial hydrogenation. It is especially harmful as it increases bad cholesterol and lowers good cholesterol.

No, not always. Some 'plant butters' achieve a solid texture using saturated fats from palm or coconut oil, which is not necessarily a healthier alternative to dairy butter's saturated fat content.

Grass-fed butter's overall nutritional profile is often better due to higher levels of omega-3s and CLA. While it still contains saturated fat, it is generally considered a healthier choice due to the improved fat composition compared to conventional butter.

You can reduce the potential unhealthy impact of butter by using it in moderation, choosing high-quality options like grass-fed or organic, opting for unsalted varieties, and using healthier liquid fat alternatives like olive oil for many cooking tasks.

To choose a healthy spread, read the ingredient list and nutrition label. Look for options with minimal ingredients, no partially hydrogenated oils, and higher levels of unsaturated fats from sources like olive, canola, or avocado oil.

The debate exists because some recent research suggests the effect of saturated fat on health varies depending on what replaces it in the diet, such as whole grains versus unhealthy carbs. Additionally, some argue that overall dietary patterns are more indicative of health outcomes than single nutrient intake.