Butter adds flavor, depth and richness to sweet and savory recipes. Although it is rich in fat and calories, it is also a good source of vitamin A and some essential fatty acids.
Technically speaking, butter is a concentrated source of milk fat created from milk, cream, or a combination of both that contains at least 80 percent fat in addition to fat-free milk solids and water. The traditional one is made by whisking pasteurized cream through batch processes or continuous shakes.
You may have seen a wide variety of butters in your regular grocery store and wondered what the different package labels mean. Let's break it down:
- Lightly Salty – This slightly salty selection is generally called sweet cream butter.
- Salt Free : This added variety is sometimes identified as sweet butter.
- Cultivated or European-style – This crowd favorite has an acidic taste because it's made from cream that has a starter culture to ferment the cream.
- Whipped: This is regular butter that has been whipped with air to increase volume.
Salt-free and cultured are the preferred types for baking, while salted and whipped butter is best used for spreading on toast or baked goods, or for finishing dishes.
Butter vs. Margarine: what's the difference?
There is a big difference between butter and margarine: the former is made from dairy milk from cow's milk, while margarine is derived from vegetable oils.
Before trans fat was banned, many margarines contained the harmful fat. Today most of the margarine brands on the market do not contain trans fat and are still calorie like butter so you will want to limit them too.
Butter Nutritional Information
One tablespoon of the salt-free version is equal to a single serving, and contains:
- Calories: 102
- Total Fat: 11.5 g
- Cholesterol: 305 mg.
- Sodium: 1.6 mg
- Total carbohydrates: 0 g
- Dietary fiber: 0 g
- Sugar: 0 g
- Added sugar: 0 g
- Protein: 0.1 g
Butter macros
- Total Fat : One tablespoon of unsalted butter has 11.5 grams of total fat, which includes 0.4 grams of polyunsaturated fat, 3.3 grams of monounsaturated fat, 7.2 grams of saturated fat, and 0 grams of trans fat.
- Carbohydrates: It also contains 0 grams of carbohydrates, which include 0 grams of fiber and 0 grams of natural sugar.
- Protein: provides 0.1 grams of protein.
Vitamins, minerals and other micronutrients
- Vitamin A: 11% of your daily value (DV)
What benefits does it bring to health?
Butter provides some nutrients in a one-tablespoon serving. The vitamin A in butter can help promote vision health. This vitamin is essential for healthy vision and helps prevent vision-related problems, including night blindness.
At 11 percent of our recommended daily value found in just one tablespoon, butter is a powerful hit.
Are there health risks?
Saturated fat
Butter, which is 80 percent fat , is known to be rich in saturated fat. One tablespoon contains 7.2 grams of saturated fat, which is 36 percent of the recommended daily intake.
If you choose to use butter, be sure to use it in small portions to add depth and flavor without overwhelming the food.
Food allergies
Dairy can be related to a food allergy or food intolerance in some people. Although these can produce similar symptoms, they are not the same. Both conditions can cause gas, bloating, nausea, or diarrhea.
So what is the difference? A dairy allergy is the body's immune response to the protein found in cow's milk, which is the result of inadequate lactase, the enzyme that breaks down lactose (the natural sugar in cow's milk).
Other symptoms may include hives, cramps, wheezing, vomiting, or a skin rash. A dairy allergy can be fatal depending on the severity of the allergic reaction.
Drug interactions
Although butter is certainly not known to interact with any medications, be sure to discuss any dietary interactions with your healthcare provider.
If you have lactose intolerance, can you take butter?
La is generally safe for people with lactose intolerance due to its very low amounts of lactose. Cultured butter may contain even less lactose, since it starts with sour cream and is easier to digest.
Butter preparation and useful tips
This food is best stored in the fridge or freezer . Unopened wrapped butter can stay in the freezer for up to nine months or in the refrigerator for two months.
Once opened, it will stay cooler in a covered dish or butter compartment in the fridge.
Butter can be stored at room temperature , helping to keep it soft and spreadable for easy use with toast, pancakes, waffles, or other baked goods. But leaving it out for a few days can spoil its taste, so be sure to use it within a couple of days.
How to make homemade butter?
- Buy a pack of high-quality cream or whipped cream.
- Put the cream in a stand mixer or food processor. If you use a stand mixer, cover the top with plastic wrap or a kitchen towel to prevent splashing.
- Turn stand mixer or food processor to medium-high. Continue until the cream turns solid (butter) and separates from the liquid (buttermilk).
- Pour the buttermilk into a container and save it for use in baked goods or in your coffee.
- Scoop out the butter and press into a ball. Wash the butter to remove any remaining liquid by keeping it under cold water. Then press it to release cloudy whey. Keep doing it a few more times.
- Put the butter in a bowl, add salt and mix until you get the desired amount.
- Store in a jar or roll on a log with wax or parchment paper. Butter should stay fresh in the refrigerator for up to three weeks or up to six months in the freezer.
