HEALTH AND NUTRITION OF BUTTER

Health and nutrition

At the Minnesota State Fair for about 40 years to promote butter over margarine, Linda Christensen has sculpted each Princess Kay of the Milky Way in butter.^[41]

Butter, unsalted

Nutritional value per 100 g (3.5 oz)
Energy	2,999 kJ (717 kcal)
Carbohydrates	0 g
Fat	81 g
- saturated	51 g
- monounsaturated	21 g
- polyunsaturated	3 g
Protein	1 g
Vitamin A equiv.	684 μg (86%)
Vitamin D	60 IU (10%)
Vitamin E	2.32 mg (15%)
Cholesterol	215 mg
Fat percentage can vary. See also Types of butter. Percentages are relative to US recommendations for adults. Source: USDA Nutrient Database

According to USDA figures, one tablespoon of butter (14 grams / 0.5 ounces) contains 420 kilojoules (100 kcal), all from fat, 11 grams (0.4 oz) of fat, of which 7 grams (0.25 oz) are saturated fat, and 30 milligrams (0.46 gr) of cholesterol.^[42]

Commercial butter-making is a carefully controlled operation.

Butter is a good source of vitamin A. (see nutrition profile on right)
Butter consists of 63% saturated fat and contains some cholesterol. For these reasons butter is considered by some to be a contributor to health problems, especially heart disease. Margarine was recommended as a substitute, since it is higher in unsaturated fat and contains little or no cholesterol, but in recent years, it has been shown that the trans fats contained in partially hydrogenated oils used in typical margarines are worse than the saturated fats in the butter they were replacing. The trans fats significantly raise undesirable LDL cholesterol levels as well.^[43] Margarines with reduced amount of trans fats have since been developed. Manufacturers are able to round down on nutrition labels, so there are now "0 gram trans fats" margarines that contain less than .5 grams of trans fat in one tablespoon, or about 4% trans fats.
Proponents of the consumption of butter, such as the nutritionist Mary Enig, state that butter is nutritious, "rich in short and medium chain fatty acids" and can have a positive effect on health and prevent disease.^[44]
Butter contains only traces of lactose, so moderate consumption of butter is not a problem for the lactose intolerant.^[45] People with milk allergies need to avoid butter, which contains enough of the allergy-causing proteins to cause reactions.^[46]
Butter can perform a very useful role in dieting by providing satiety. A small amount added to low fat foods such as vegetables may ward off feelings of hunger.^[44]

Comparative properties of common cooking fats (per 100g)

	Total Fat	Saturated Fat	Monounsaturated Fat	Polyunsaturated Fat	Smoke Point
Sunflower oil	100g	11g	20g	69g	225 °C (437 °F)[a]
Soybean oil	100g	16g	23g	58g	257 °C (495 °F)[a]
Olive oil	100g	14g	73g	11g	190 °C (374 °F)[a]
Corn oil	100g	15g	30g	55g	230 °C (446 °F)[a]
Peanut oil	100g	17g	46g	32g	225 °C (437 °F)[a]
Vegetable Shortening (hydrogenated)	71g	23g (34%)	8g (11%)	37g (52%)	165 °C (329 °F)[a]
Lard	100g	39g	45g	11g	190 °C (374 °F)[a]
Suet	94g	52g (55%)	32g (34%)	3g (3%)	200°C (400°F)
Butter	81g	51g (63%)	21g (26%)	3g (4%)	150 °C (302 °F)[a]