Why are people putting butter in their coffee?: A look into the ketogenic and wellness trend

October 11, 2025 •

4 min read

Over a thousand years ago, people in Ethiopia and Tibet were consuming coffee or tea with animal fat for energy and warmth. This ancient practice was revived by a modern trend known as 'Bulletproof Coffee,' leading many to ask, Why are people putting butter in their coffee?.

Quick Summary

Individuals add butter, often with MCT oil, to coffee as a high-fat, low-carb energy drink, particularly popular on ketogenic diets. It is believed to promote sustained energy, mental clarity, and feelings of fullness to aid in weight management, replacing a traditional breakfast.

Key Points

Origin of the Trend: The modern popularity of putting butter in coffee stems from the 'Bulletproof' diet, popularized by Dave Asprey, and was inspired by ancient traditions.
Ketogenic Fuel: For those on a keto diet, butter coffee (often with MCT oil) provides a source of fat that the body can convert into ketones for energy, supporting ketosis.
Sustained Energy: The fat content in butter coffee slows the absorption of caffeine, leading to a more prolonged energy boost without the typical crash.
Appetite Suppression: The high fat content promotes feelings of fullness and satiety, which can help manage hunger and cravings throughout the morning.
Potential Health Risks: Downsides include high saturated fat and calorie intake, nutrient displacement, and potential gastrointestinal issues for some individuals.
Not a Balanced Breakfast: Butter coffee is not a nutritionally complete meal and should not replace a nutrient-dense breakfast without careful consideration of overall diet.
Consider Your Health: Individuals with heart conditions or high cholesterol should be cautious and consult a doctor before making butter coffee a regular habit.

The History and Rise of Butter Coffee

While butter coffee gained mainstream popularity relatively recently, the concept is far from new. The modern trend was sparked by entrepreneur Dave Asprey, who after a trip to Tibet where he tried traditional yak butter tea, developed his own recipe for what he termed “Bulletproof Coffee”. This recipe, blending coffee with grass-fed butter and medium-chain triglyceride (MCT) oil, was marketed to the biohacking community as a way to enhance performance and optimize health.

The beverage quickly found a dedicated following, particularly among those adhering to a ketogenic, or keto, diet. This high-fat, low-carb lifestyle relies on fat for fuel, and butter coffee provides a concentrated source of fats to kickstart the day. The resulting drink is creamy and rich, offering a satisfying alternative to a carb-heavy breakfast.

The Core Claims: Energy, Focus, and Satiety

For many, the main draw of butter coffee lies in its purported benefits for energy levels and mental performance. Unlike a standard cup of coffee, which can lead to a quick energy spike and subsequent crash, the high-fat content in butter coffee is said to slow the absorption of caffeine. This can result in a more sustained energy release throughout the morning.

Appetite Suppression and Weight Management

A significant factor driving butter coffee's popularity is its ability to promote satiety, or a feeling of fullness. The high concentration of fats, especially from MCT oil, can help reduce hunger and cravings. For those following a ketogenic diet, this helps extend the period between meals and avoid snacking, which can contribute to a natural reduction in overall calorie intake. In a state of ketosis, the body shifts from using glucose to burning fat for energy, a process that butter coffee is designed to support.

Enhanced Mental Clarity

Advocates also praise butter coffee for its positive effects on cognitive function. The brain can use ketones, produced from fat, as an alternative fuel source to glucose. MCT oil is particularly effective at being converted into ketones, which some studies suggest may provide a boost in mental clarity and focus. Combined with the steady energy from caffeine, this effect can lead to a more productive morning without the mental fog.

Potential Downsides and Risks

Despite the enthusiasm, butter coffee is not without its drawbacks and risks, and should not be considered a silver bullet for health.

High in Saturated Fat: A single cup of butter coffee can be very high in calories and saturated fat, which for some individuals, particularly those sensitive to dietary cholesterol, can be a concern for heart health.
Nutrient Displacement: Replacing a balanced breakfast with a high-fat beverage can mean missing out on essential nutrients like fiber, protein, vitamins, and minerals that a more traditional meal would provide.
Digestive Discomfort: For those unaccustomed to consuming high amounts of fat, drinking butter coffee can lead to gastrointestinal issues such as bloating, diarrhea, or an upset stomach.
Risk of Weight Gain: While intended for weight management, the high calorie count can easily lead to weight gain if not properly managed within your total daily intake.

The Verdict: A Comparison of Morning Fuel Options


Feature	Bulletproof-Style Coffee	Traditional Balanced Breakfast	Traditional Black Coffee
Energy Source	Primarily fat (ketones from MCT oil)	Mixed (carbohydrates, protein, and fat)	Caffeine
Satiety Level	Very high due to fat content	Moderate to high, depending on composition	Low; no macronutrients for fullness
Nutrient Density	Low; lacks fiber, protein, and most vitamins	High; provides a wide range of nutrients	None beyond antioxidants
Mental Focus	Claimed sustained focus from ketones and slow-release caffeine	Stable energy without crashes	Quick spike, potential for crash
Caloric Impact	High, can be 200-450+ calories per cup	Variable, depending on food choices	Low (less than 5 calories per cup)

Conclusion: Is Butter Coffee Right for You?

For those on a ketogenic or low-carb diet, butter coffee can serve its intended purpose as a high-fat, satisfying beverage that provides sustained energy. However, it is crucial to recognize that it is not a nutritionally complete meal. The high calorie and saturated fat content mean it is not suitable for everyone, particularly those with pre-existing heart or cholesterol issues. If you are considering trying butter coffee, it is best to consult with a healthcare professional or registered dietitian to ensure it aligns with your overall nutritional needs and health goals. Ultimately, for many, a varied, nutrient-dense diet remains the most effective and healthiest approach to sustained energy and wellness.

For further reading on the pros, cons, and alternatives to butter coffee, visit Healthline's detailed guide: https://www.healthline.com/nutrition/butter-coffee.

Frequently Asked Questions

Bulletproof Coffee is a branded term for a beverage that combines brewed coffee with unsalted grass-fed butter and medium-chain triglyceride (MCT) oil. It was created by entrepreneur Dave Asprey.

For those on a ketogenic diet, butter coffee can help with weight management by promoting satiety and curbing appetite due to its high fat content. However, its high caloric value can also lead to weight gain if not balanced within your daily calorie intake.

The healthiness of butter coffee is debated. While it provides healthy fats and can support ketosis, its high saturated fat and calorie content are a concern for some, and it lacks the nutrients of a balanced meal.

Technically, consuming butter coffee breaks a 'true fast' because it contains calories. However, some people who practice intermittent fasting on a low-carb diet consume it to suppress hunger without causing a significant insulin spike.

When properly blended, butter coffee has a rich, creamy, and frothy texture, similar to a latte. The flavor is often described as smooth and satisfying, with the buttery richness balancing the coffee's acidity.

To make butter coffee, blend a cup of hot, brewed coffee with 1–2 tablespoons of unsalted grass-fed butter (or ghee) and 1–2 tablespoons of MCT oil until it becomes frothy. A blender is necessary to properly emulsify the ingredients.

Potential side effects include digestive issues like diarrhea or bloating, especially when first starting. For some individuals, the high saturated fat content can also negatively impact cholesterol levels.

Proponents of the original recipe recommend using grass-fed butter, citing its higher levels of beneficial fats, including omega-3s and conjugated linoleic acid (CLA), compared to conventional butter.