Butter
Churned cream: a flavour-first fat best used in small amounts.
Nutrition per 100 g
Standardised to 100 g of butter for fair comparison. Typical serving: 1 tbsp (14 g) — 102 kcal per 14 g serving.
| Nutrient | Per 100 g | Per serving (14 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 729 kcal | 102 kcal | 100 kcal |
| Protein | 0.7 g | 0.1 g | 0.1 g |
| Carbohydrate | 0 g | 0 g | 0 g |
| Fat | 82.1 g | 11.5 g | 11.3 g |
| Fibre | 0 g | 0 g | 0 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of butter, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (14 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin E | 16.7 mg | 2.3 mg | 111% |
| Vitamin K | 0 µg | 0 µg | 0% |
| Thiamin | 0.095 mg | 0.013 mg | 8% |
| Niacin | 3.9 mg | 0.55 mg | 24% |
| Vitamin B6 | 0.084 mg | 0.012 mg | 5% |
| Folate | 42.5 µg | 6 µg | 11% |
| Minerals | |||
| Calcium | 264 mg | 37 mg | 20% |
| Iron | 4.1 mg | 0.57 mg | 23% |
| Magnesium | 268 mg | 37.5 mg | 64% |
| Phosphorus | 507 mg | 71 mg | 41% |
| Potassium | 745 mg | 104 mg | 16% |
| Sodium | 1 mg | 0.14 mg | <1% |
| Zinc | 3.2 mg | 0.45 mg | 29% |
| Selenium | 0.79 µg | 0.11 µg | 1% |
| Copper | 0.97 mg | 0.14 mg | 108% |
| Manganese | 2.1 mg | 0.29 mg | 91% |
Source: USDA FoodData Central — Almond butter, creamy
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat butter?
- Small quantities make vegetables and grains more appealing.
- Contains fat-soluble vitamins A and K.
How to include it
- Finish vegetables with a knob rather than cooking in it.
- Use olive oil for everyday cooking.
Things to consider
- High in saturated fat; official advice is to swap for unsaturated oils.
- Salted versions add sodium.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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