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Calories Calculator Nutrition Facts Vitamins Macros Micronutrients Health Benefits Diet Guide FAQ Related

Calories in Butter

Q: How many calories in butter?

Butter has 717 calories per 100g. One tablespoon (14g): 100 kcal. One teaspoon (5g): 35 kcal. Ghee (clarified butter): ~900 kcal/100g.

🧈 Salted butter provides 717 kcal per 100g, with 81g total fat. One tablespoon (14g) contains approximately 102 kcal.

Source: USDA FoodData Central · Salted · Data verified by CaloriesCalc

717

kcal

per 100g, salted

0.85

Protein

81.1

Fat

0.06

Carbs

0.0

Fiber

100

kcal per tablespoon (14g)

kcal per teaspoon (5g)

201

kcal per oz (28g)

💊Vitamin A — 97% Daily Value per 100g

🐄Vitamin K2 — especially grass-fed butter

🔥717 kcal per 100g — very calorie dense

🥄100 kcal per tablespoon — portion matters

🧈CLA — Antioxidant support fatty acid

😌Near zero carbs — lactose-free

Calculate Calories for Any Butter Weight

Weight100g

Nutrition Facts

Per 100g butter

* % Daily Value based on a 2,000 kcal diet.

Quick summary: Butter contains 717 calories per 100g — one of the most calorie-dense foods. One tablespoon (14g) has 100 calories. Butter is 80% fat, primarily saturated. It provides 97% of daily vitamin A per 100g and meaningful vitamin K2 (from grass-fed cows). Recent evidence shows moderate butter consumption is not associated with cardiovascular disease in balanced diets.

Vitamins & Minerals — per 100g

Nutrient	Amount	% Daily Value
Vitamin A	684µg	76%
Vitamin E	2.32mg	15%
Vitamin K	7.0µg	6%
Riboflavin (B2)	0.03mg	2%
Phosphorus	24mg	2%
Calcium	24mg	2%
Choline	18.8mg	3%
Potassium	24mg	1%
Sodium	11mg	0%
Zinc	0.09mg	1%

Calories in Butter by Weight

Weight	Calories	Protein	Fat	Carbs

Macronutrient Breakdown — per 100g

Protein0.85g · 0% of calories

Fat81.1g · 98% of calories

Carbohydrates0.06g · 0% of calories

Butter is 80% fat, 16-17% water, ~2-3% milk solids. Clarified butter (ghee): ~900 kcal/100g (no water). Unsalted butter: 11mg sodium. Salted butter: ~580mg sodium/100g. Grass-fed butter has more vitamin K2, CLA, and omega-3.

Micronutrient Highlights

💊

Vitamin A

684µg

76% DV

Vision, immune function, skin health

🐄

Vitamin K2

~15µg (grass-fed)

~12%

Bone health and arterial protection

🧈

Saturated fat

51g

—

Primary fat — largely palmitic and stearic acid

🐄

CLA

0.5-2g (grass-fed)

Fatty acid

Antioxidant support and body composition benefits

⚡

Vitamin E

2.32mg

15% DV

Fat-soluble antioxidant

🔬

Butyrate

~4g

Short-chain FA

Anti-inflammatory — feeds colon cells

Butter Health Facts

Vitamin A — 97% of Daily Value

Butter is one of the richest dietary sources of preformed vitamin A (retinol) — providing 684µg per 100g (76% DV). Unlike beta-carotene from plants, retinol in butter is directly bioavailable without conversion. Vitamin A is essential for vision, immune function, and skin health. Grass-fed butter has significantly more vitamin A and beta-carotene (which gives it a deeper yellow colour) than grain-fed butter.

Butyrate — Anti-Inflammatory Fatty Acid

Butter fat contains approximately 4g of butyrate per 100g — a short-chain fatty acid that is the preferred energy source for colon cells (colonocytes). Butyrate maintains gut lining integrity, has powerful anti-inflammatory effects, and associated with antioxidant activity cell growth in colon cancer research. Interestingly, gut bacteria produce butyrate from dietary fibre fermentation — butter provides preformed butyrate directly.

The Saturated Fat Reconsideration

Butter is approximately 51% saturated fat — long considered the main dietary driver of cardiovascular disease. However, a comprehensive 2020 review of 35 meta-analyses concluded that saturated fat intake is not significantly associated with cardiovascular disease when considering replacement nutrients. Replacing saturated fat with refined carbohydrates (common in low-fat diets) does not improve cardiovascular outcomes. The quality of the overall diet matters more than butter consumption in isolation.

CLA and Metabolic Effects

Grass-fed butter contains 0.5-2g of CLA per 100g — a naturally occurring fatty acid with demonstrated Antioxidant support properties, fat reduction, and lean mass preservation effects in research. CLA is produced by bacteria in the rumen of grass-fed ruminants and is substantially higher in butter from grass-fed vs grain-fed cows. Regular consumption of grass-fed butter is a practical way to increase dietary CLA intake.

Butter vs Other Dairy & Proteins — Calorie Comparison

Is Butter Suitable for Your Diet?

❌

Weight loss

High calorie — 100 kcal/tbsp

✅

Keto

Yes — pure fat, near zero carbs

✅

Paleo

Yes — especially grass-fed

✅

Gluten-free

Yes

⚠️

Diabetic

Yes — zero carbs, watch sat fat

✅

Lactose-free

Very low lactose

❌

Vegan

✅

Vegetarian

Yes

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Frequently Asked Questions

How many calories in butter?

Butter has 717 calories per 100g. One tablespoon (14g): 100 kcal. One teaspoon (5g): 35 kcal. Ghee (clarified butter): ~900 kcal/100g.

Is butter bad for you?

Evidence is now mixed. Multiple large Evidence suggests no significant association between butter consumption and cardiovascular disease. A 2016 meta-analysis found each daily tablespoon of butter was associated with a 4% lower risk of type 2 diabetes. In moderation within a balanced diet, butter is not the health hazard it was once claimed to be.

Butter vs margarine — which is healthier?

Current evidence favours butter over most margarines. Margarine traditionally contained trans fats (largely removed now), and many still contain refined vegetable oils. Butter provides naturally occurring fats, vitamin K2, and CLA. Most nutrition researchers now consider butter the better choice over processed margarine.

Is butter keto?

Yes — nearly zero carbs (0.06g/100g). Butter is one of the foundational keto foods, providing pure fat for energy. Ghee is even more popular on keto for its higher smoke point and pure fat content.

Is grass-fed butter healthier?

Yes — grass-fed butter has significantly more vitamin K2, CLA, and omega-3 fatty acids than conventional butter. It also has a more flavourful, complex taste. Kerrygold and other grass-fed brands are preferred for maximising nutritional benefits.

How much butter per day is safe?

One tablespoon per day (100 kcal) is generally considered moderate. Butter's main nutritional risk is its calorie density and saturated fat content — managing portions is the key consideration.