In recent years, butter has evolved. Yes, it’s still delicious—but its reputation has definitely transformed. Once shunned as an unhealthy indulgence, it is recently being rebranded as an essential superfood.
At least on social media, anyway. From elaborate “butter boards” to “butter coffee” to butter-stuffed dates, it seems people can’t get enough of the quintessential dairy product. And it doesn’t stop there. Recently, “carnivore diet” influencers have been promoting whole sticks of butter as the perfect, portable snack. “It’s really good for you,” exclaims the creator of one highly-watched video featuring gratuitous slabs of butter being showered over burger patties and large sticks of butter being bitten into like candy bars.
Of course, butter has long been a favorite food of many people—and, whether its being smoothed onto bread or melted into sauces, its exaltation isn’t exactly new. But are the recent claims that butter is a health food best consumed in large quantities actually true? Here’s what to know.
Is a stick of butter a healthy snack?
“Basically, you can say that butter is not as bad as its reputation,” explains health and nutrition coach Tanja Maxeiner. However, she stresses that while butter can be included in a healthy snack, it should not be the whole snack. “It is not recommend to eat more than one to two tablespoons of butter a day,” she says, noting that thanks to butter’s high saturated fat content, it’s better to stick to moderate amounts of a high-quality olive oil instead.
As for the date-and-butter snack trend, Maxeiner says the fat in butter could help balance the potential blood sugar spike that might come from eating a sweet fruit, but there are far better snack options out there.
“A date filled with butter is not fundamentally bad, but from a nutritional perspective it is not suitable as a regular snack,” she says, adding that a healthy snack should contain less fat and more protein, antioxidants, fiber, and vitamins. (Think: hummus and crudités, for example, or even an almond butter-filled date.)
Butter, fat, and cholesterol
For a long time, butter was considered unhealthy mainly because of its saturated fat content, which can contribute to higher LDL (bad) cholesterol levels and ultimately heart disease. And guess what? That’s still true. And though there have been some recent studies to suggest that butter may not contribute to heart disease, the jury is out. Most experts (including the American Heart Association) agree that people who are watching their cholesterol should generally avoid consuming large amounts of butter and other foods that contain high amounts saturated fat.
According to a 2021 study, the links between saturated fat and LDL is “dependent on the food source”—saturated fats from fermented foods like yogurt or cheese were shown to lower the risk of heart disease while the saturated fats from, you guessed it, “butter and red meat were shown to increase the risk,” Healthline reports.
With that in mind, more recent research shows that vegetable fats are still healthier than animal fats. “Switching from a diet high in saturated animal fats to one rich in plant-based unsaturated fats affects the fat composition in the blood, which in turn influences long-term disease risk,” writes Science Daily in their summary of the 2024 study published in Nature Medicine.
“Animal fats still carry the risk of hardening the blood vessels,” Maxeiner confirms. “Vegetable fats, on the other hand, are considered brain food.”
Butter or margarine?
Okay, so eating a whole stick of butter is probably not a great idea. But is it worth swapping butter for margarine? After all, vegan butter alternatives don’t contain any animal fats, right? Well, here is the catch: “If you eat a small amount, it’s actually better to stick with butter,” Maxeiner says. “Despite the animal fats, it’s still a natural product whereas margarine is often highly processed and contains additives.”
That said, Maxeiner does note that switching to margarine could be advantageous when larger quantities are needed—like, for example, when baking. Just make sure that the butter alternative is an organic product made with healthy oils like olive or avocado and keep an eye out for artificial additives and hydrogenated oils.
The health benefits of butter
There aren’t really any downsides to eating butter in the recommended quantities of one to two tablespoons a day—especially if you’re eating a healthy, balanced diet that does not contain a lot of other saturated fats.
But does butter have any real health benefits? “Researchers are discussing whether the butyric acid it contains can have a positive effect on chronic illnesses, but this has not yet been clearly proven and only initial studies are currently available,” Maxeiner notes. “Apart from that, butter does contain various vitamins such as D and A, as well as magnesium and calcium—but to be honest, this is hardly relevant in the recommended intake,” she notes.
In other words, you’re not going to get a whole lot of vitamins and minerals out of eating just a tablespoon or two of butter, and because eating large quantities of butter is not super healthy, you are better off relying on vegetables, lean proteins, fruit, whole grains, and healthy fats for the majority of your nutrients.
When and if you do eat butter, stick to butter from pasture-raised cows who are grass-fed. “Grass has a positive effect on the quality of the milk the cows consume—and, therefore, also the butter,” says Maxeiner, noting that grass-fed butter is slightly higher in Omega 3 fatty acids.
What else to know about eating butter?
“Due to its high water content, butter can burn quickly when frying. It is therefore less suitable for cooking,” Maxeiner explains. “It is better used as a spread or as an addition after cooking, for example for mashed potatoes or vegetables.”
For frying, it is better to use an oil with a high smoke point like avocado or safflower oil. However, if you do want to indulge in the flavor of butter, you can also try clarified butter or ghee, which are also suitable for high levels of heat.
The bottom line on butter
Though a high quality butter is not unhealthy when eaten in small quantities, its saturated fat content, lack of fiber, and high calorie count are way too high to make butter a healthy snack. So, stick to eating your butter on toast, and reach for a handful of nuts and a piece of fruit instead of a whole stick of butter. And remember: don’t believe everything you see on social media.
