Which is more healthier, butter or cheese?

October 31, 2025 •

4 min read

According to the USDA, a 100-gram serving of cheddar cheese has 404 calories, while the same amount of butter contains 717 calories, making calorie-dense butter the less healthy option from a caloric perspective. However, a deeper look at the nutritional content reveals that the answer to which is more healthier, butter or cheese, isn't quite so simple.

Quick Summary

This article compares the nutritional profiles of butter and cheese, examining key differences in protein, fat, vitamins, and minerals. It explores each dairy product's impact on heart health, weight management, and overall nutrition, outlining the pros and cons to help guide your dietary decisions.

Key Points

Nutrient Density: Cheese generally offers a more balanced nutritional profile with higher protein, calcium, and B vitamins, whereas butter is almost entirely composed of fat.
Fat and Calories: Butter is significantly higher in calories and saturated fat than cheese on a gram-for-gram basis, though moderate intake of both is fine.
Heart Health: Studies suggest cheese has a less pronounced negative effect on LDL cholesterol compared to butter, thanks to its different "food matrix".
Weight Management: While both are calorie-dense, cheese's higher protein content can promote satiety, which can be beneficial for weight management.
Individual Needs: The best choice can depend on your specific dietary needs; for example, low-carb dieters may prefer butter, while lactose-intolerant individuals may find butter easier to digest due to lower lactose levels.
Moderation is Key: Both butter and cheese should be enjoyed in moderation as part of a balanced diet, and grass-fed varieties may offer additional benefits.

Butter vs. Cheese: A Nutritional Breakdown

When comparing butter and cheese, the primary difference lies in their composition. Butter is primarily milk fat, separated from other milk components, and then churned. Cheese, on the other hand, is made by coagulating milk proteins and fats, creating a solid matrix that retains more of milk's protein, calcium, and B vitamins. This fundamental difference leads to significant variations in their nutritional value.

Macronutrient Profile: Fat vs. Protein

As a product of churning cream, butter is extremely high in fat. A 100g serving of butter contains about 81g of fat, with a high proportion of that being saturated fat. This dense fat content is why butter is so calorically dense. Conversely, cheese has a more balanced macronutrient profile, containing substantial amounts of both fat and protein. The protein content in cheese is crucial for muscle repair, growth, and immune function, making it a more complete food than butter.

Vitamin and Mineral Content

Both butter and cheese contain valuable vitamins and minerals, but their specific profiles differ significantly. Butter is a particularly rich source of fat-soluble vitamins, including Vitamin A, E, and K. Cheese, however, provides a much broader spectrum of micronutrients. It is an excellent source of calcium, which is vital for bone health and preventing osteoporosis. Cheese is also richer in B-complex vitamins, such as B12, riboflavin, and folate, which play important roles in metabolism and energy production.

The Impact on Heart Health

The saturated fat content in dairy products has long been a point of contention regarding heart health. While both butter and cheese contain saturated fat, studies have shown they affect cholesterol levels differently due to the unique "food matrix" of each product. Research indicates that butter raises LDL ("bad") cholesterol more significantly than cheese, suggesting that cheese may be the better choice for cardiovascular health. However, some types of butter, particularly from grass-fed cows, contain conjugated linoleic acid (CLA) and butyrate, which offer anti-inflammatory benefits. For individuals with high cholesterol, choosing lower-fat cheeses or limiting intake is often recommended.

Cheese, Butter, and Weight Management

Because butter is so high in calories, excessive consumption can contribute to weight gain. Cheese, while also calorie-dense, is often associated with more favorable weight outcomes, though moderation is still key. Its higher protein content can increase satiety, helping you feel fuller longer and potentially reducing overall calorie intake. Ultimately, managing weight comes down to a balance of calories in versus calories out, and both can be part of a healthy diet when portion sizes are controlled.

Potential Downsides and Considerations


	Butter	Cheese
Saturated Fat	Very high, raises LDL cholesterol more significantly than cheese	High, but the food matrix may mitigate some negative effects on cholesterol
Sodium Content	Generally lower, especially unsalted butter	Can be very high, especially in processed varieties and certain natural cheeses like feta
Lactose Content	Low, making it better tolerated by those with lactose sensitivity	Higher, can cause digestive issues for individuals with lactose intolerance
Calorie Density	Very high	High, but generally lower than butter on a per-gram basis

The Healthier Choice Depends on Context

For most people, cheese is the healthier option. It provides a richer and more diverse range of nutrients, including substantial protein and calcium, while typically having fewer calories per gram than butter. Its different 'food matrix' also seems to have a less severe effect on cholesterol levels compared to butter. However, the healthier choice is not a one-size-fits-all answer. For a person on a low-carb diet, butter's almost negligible carbohydrate content might be preferable. Likewise, those with severe lactose intolerance might find butter easier to digest. Ultimately, for most, the key takeaway is that incorporating a variety of dairy products in moderation, focusing on nutrient-dense options like cheese, is a healthier approach.

Conclusion: Making an Informed Choice

In the ongoing debate of which is more healthier, butter or cheese, cheese generally holds the nutritional edge for the average person. With a more balanced profile of protein, calcium, and B vitamins, it offers more overall nutritional value compared to butter's primarily fat-based content. However, this doesn't mean butter is inherently bad; it can still be part of a healthy diet in moderation, especially when opting for high-quality, grass-fed varieties. For those managing specific conditions like high cholesterol or blood pressure, choosing lower-fat or lower-sodium cheese is a wise move, while controlling portion sizes of both is always paramount. An informed approach, considering individual health needs and the context of your overall diet, is the healthiest strategy for enjoying both delicious dairy products.

Want to make sure you're getting the best out of your dairy products? The British Heart Foundation offers a comprehensive guide on healthier dairy choices.

Frequently Asked Questions

While both contain saturated fat, studies have shown that butter tends to raise LDL ('bad') cholesterol more significantly than cheese. Cheese, particularly in moderation, appears to have a more neutral effect on heart health.

Cheese has a much higher protein content than butter. Cheese is made from the protein and fat of milk, while butter is made primarily from milk fat, meaning it contains very little protein.

Yes, both can be part of a healthy diet. The key is moderation and portion control due to their high calorie density. For weight management, considering cheese's higher protein content and satiety factor may be beneficial.

Cheese is a much richer source of calcium than butter. Calcium is a vital mineral for bone health, and cheese provides a significant amount per serving.

Butter is almost entirely fat, typically containing about 81g of fat per 100g. While cheese also contains fat, it is generally much lower and also contains protein, making its composition more balanced.

Butter is lower in lactose, the sugar found in milk, because it is mostly milk fat. This makes it a better option for those with lactose intolerance compared to most cheeses, which can contain higher lactose levels.

Some studies suggest that grass-fed butter may contain higher levels of certain beneficial compounds, such as vitamin K2 and conjugated linoleic acid (CLA), compared to regular butter. However, moderation is still important for all types of butter.

Choosing cheese, particularly reduced-fat and lower-sodium varieties, is often considered a better choice for heart health than butter. However, overall diet and moderation are the most important factors for heart health.