Butter: Calories, Nutrition & Healthier Swaps
748 kcal per 100 g · Nutri-Score E
sugar: low saturated fat: high salt: low fiber: low
Butter is milk fat. It contains vitamin A, but more than half of its fat is saturated — best measured by the teaspoon.
Butter nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: on bread, 10 g |
|---|---|---|
| Calories | 748 kcal | 75 kcal |
| Protein | 0.5 g | 0.1 g |
| Fat | 82 g | 8.2 g |
| incl. saturated | 53 g | 5.3 g |
| Carbohydrates | 0.8 g | 0.1 g |
| incl. sugars | 0.8 g | 0.1 g |
| Fiber | 0 g | 0 g |
| Salt | 0.1 g | 0 g |
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little.
Butter: what's in it
Nutritionally it's mainly a source of energy: 748 kcal per 100 g, 75 kcal per serving.
On the open Nutri-Score algorithm, butter gets an E: more of a sometimes food than an everyday one. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.
What to watch
- High in saturated fat: 53 g per 100 g, against a daily reference of about 20 g.
- It's calorie-dense — 748 kcal per 100 g — so portion size matters most.
How much movement is one serving?
One serving (on bread, 10 g) is 75 kcal — roughly 24 min of easy walking or 9 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Healthier swaps for Butter
Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.
- Pine nuts — 10 g, 67 kcal: −4.8 g saturated fat.
- Brazil nuts — 10 g, 66 kcal: −3.8 g saturated fat.
More in dairy & cheese
MilkKefirGreek YogurtPlain YogurtCottage CheeseMozzarellaFetaParmesanCheddarOat Milk