Butter isn't inherently "good" or "bad"; it's a source of vitamins and healthy fats but is high in saturated fat, which can increase cholesterol, so it should be eaten in moderation as part of a balanced diet, with plant-based spreads often a better heart-healthy choice for daily use. While it offers vitamins A, D, E, and K, especially from grass-fed sources, its high fat content means limiting intake, particularly if you have heart concerns, and opting for oils, avocado, or nut butters for healthier fat sources.
Butter is high in saturated fat, which can raise your cholesterol. It can also increase your chance of heart disease. Some margarines have some saturated fat plus trans-fatty acids, which can also be bad for you. Both of these fats have health risks.
Butter has a high fat content. A large proportion of this is saturated fat. High intakes of saturated fat have been linked to higher cholesterol levels and raise your risk of heart disease. The high levels of saturated fat in butter means it is not the best choice for heart health.
Some butter types, like grass-fed and organic, have more nutrients and fewer additives. Butter can be part of a balanced diet, but some types offer more nutrients and fewer additives than others. Grass-fed, organic, and whipped butter are among the healthiest options to consider.
“Due to its high caloric value, intake of butter should be controlled and eaten in moderation, perhaps more so than other foods. This does not mean you should ban butter altogether, but rather for lead a healthy and well-balanced diet. You should not use it daily in the preparation of foods.
That said, as long as you're not intolerant to dairy or following a vegan diet and don't have heart disease or high cholesterol, it's certainly possible to incorporate up to 1 tablespoon of butter per day as part of a healthy, well-rounded diet.
Grass-fed butter is a rich source of conjugated linoleic acid (CLA), a fatty acid associated with potential anti-inflammatory properties. Studies have suggested that CLA might aid in reducing inflammation and supporting the immune system, making grass-fed butter an ally in the battle against inflammation.
The healthiest butter in Australia is generally considered grass-fed butter, like Westgold, due to its higher omega-3s and CLA (Conjugated Linoleic Acid), but for a heart-healthier choice, nutritionally dense spreads with plant sterols or lower saturated fat, such as those with olive oil or canola, are often recommended over traditional butter by dietitians. Always check nutrition panels for low saturated fat and trans fat, especially with Western Star or Devondale if choosing dairy.
Any butter labeled as "pure butter," "100% butter," or simply "butter," made from cream and salt (or no salt), with no added oils, gums, or thickeners, is 100% butter, like Mainland, Western Star, or The Butter People, and is used for cooking, baking, or spreading. Always check the ingredients list for "cream and salt" and no oils, ensuring it's natural, grass-fed if desired, and free from additives for true 100% purity.
Flora Buttery spread offers a fantastic lower-fat alternative to butter, ideal for baking and pan frying. Not only is it lower in saturated fat, but it's also enriched with omega-3, adding a healthy touch to your meals. Keep chilled (2-10°C). Suitable for freezing, defrost in refrigerator.
In fact, its high saturated fat and calorie content can hinder weight loss efforts rather than help. While butter does add flavour to foods, the extra calories and unhealthy fats can make it more challenging to maintain a calorie deficit, which is essential for losing weight.
However, butter's fat is saturated, which can raise LDL (“bad”) cholesterol levels. Olive oil fat is plant-based and consists mostly of monounsaturated fats, which are known to lower LDL and increase your HDL (high-density lipoprotein) cholesterol — the “good” kind.
Among foods that contribute to clogged arteries are:
Although it may be assumed that butter is not good for one's health, buttered bread can be good for you when incorporated into a balanced diet. Butter is rich in calcium and has been shown to have certain health benefits, including lower risks of cancer and helping people lose or maintain weight.
“Smoking is one of the most harmful things people can do to themselves,” Dr. Maniar says. Blood flow drops, slashing oxygen that fuels the heart, which compensates by spiking blood pressure, heart rate and rhythm, and can lead to hardened and narrowed arteries and blood clots causing cardiovascular disease.
Kerrygold Unsalted Pure Irish Butter came out as the clear winner among chefs. The combination of flavor, ease of use and high fat content make it the best overall choice for everyday butter.
Best Butters in the World
The best butter depends on your use, but top contenders for flavor and quality often include Vermont Creamery Cultured Butter for rich taste, Kerrygold for balance, Plugrá or European-style for high fat (82%+) for baking, and Vital Farms for high butterfat (85%) and texture. For budget, Aldi's Countryside Creamery is praised, while Cabot is a reliable, well-regarded choice for general use. Look for high butterfat (80%+), cultured, or grass-fed options for superior flavor and texture, with brands like Meander Valley, Smre'r, and Nelly's also highly rated for baking.
LURPAK® QUALITY BUTTER SINCE 1901
We have had an uncompromising approach to making real, quality lactic butter since 1901. Made only with the highest quality ingredients Lurpak® butter has a distinctive, creamy delicate and fresh taste.
There's a lot of conflicting information about saturated fats. Should I eat them or not? The American Heart Association recommends limiting saturated fats to less than 6% of total calories. Saturated fats are found in butter, cheese, red meat, other animal-based foods and tropical oils.
A closer read reveals there are two versions of “Beautifully Butterfully Salted Butter” made for Aldi by rivals Fonterra and Murray Goulburn. If either of them wins it will be interesting to see how Aldi explains to their customers which half of its award-winning butter is which.
It's less processed than plant spreads but does contain saturated fats. Based on measurements of over 20,000 individuals, our scientists predict that for 64% of the people, it's OK to eat butter regularly — about every other day — but not every day, and large quantities may have a negative impact.
Inflammatory Foods
“Yogurt is associated with decreased inflammation, decreased insulin resistance and it may prevent type 2 diabetes,” Dr. Hu says. Nutrition researchers believe yogurt's anti-inflammatory power comes from the probiotics it contains, but that has yet to be confirmed with rigorous trials, he says.