Calories in Butter: Nutrition Facts & Serving Sizes
Per 1 cup (227g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One tablespoon of butter (14g) contains 102 calories with 11.5g of fat, nearly zero carbs, and trace protein. Per 100g, butter provides 717 calories and 81.1g of fat, making it one of the most calorie-dense foods in any kitchen. The fat breakdown is predominantly saturated at 51.4g per 100g, with 21g of monounsaturated fat and 3g of polyunsaturated fat. Butter is a significant source of vitamin A at 684mcg per 100g (76% daily value), which supports vision, immune function, and skin health. It also provides 7mcg of vitamin K per 100g and 2.3mg of vitamin E. The high calorie density of butter means even small amounts add up fast. A tablespoon in cooking adds 102 calories, and free-pouring while cooking can easily add 300 to 400 calories to a meal without noticing.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 pat (1" sq, 1/3" high) (5g) | 35.9 | 0g | 0g | 4.1g | 0g |
| 1 stick (113g) | 810.2 | 1g | 0.1g | 91.6g | 0g |
| 1 cup (227g) | 1627.6 | 2g | 0.2g | 184.1g | 0g |
| 1 tbsp (14g) | 101.8 | 0.1g | 0g | 11.5g | 0g |
| 100g | 717 | 0.9g | 0.1g | 81.1g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 717 | 36% |
| Protein | 0.9g | 2% |
| Total Fat | 81.1g | 104% |
| Saturated Fat | 51.4g | 257% |
| Trans Fat | 3.3g | |
| Total Carbohydrates | 0.1g | |
| Dietary Fiber | 0g | |
| Sugars | 0.1g | |
| Sodium | 643mg | 28% |
| Cholesterol | 215mg | 72% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 51.4g | 17% |
| Trans Fat | 3.3g | 1% |
| Cholesterol | 215mg | 72% |
| Calcium | 24mg | 2% |
| Potassium | 24mg | 1% |
| Vitamin A | 684mcg | 76% |
| Vitamin B12 | 0.2mcg | 8% |
| Magnesium | 2mg | 0% |
| Phosphorus | 24mg | 2% |
| Zinc | 0.1mg | 1% |
| Selenium | 1mcg | 2% |
| Folate | 3mcg | 1% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Butter
Butter is a concentrated source of fat-soluble vitamins, particularly vitamin A at 684mcg per 100g. Vitamin A supports vision (including night vision), immune function, skin health, and gene expression. Unlike beta-carotene from plants, vitamin A from animal sources like butter is in the preformed retinol form, which the body absorbs and uses directly without conversion.
The 2.3mg of vitamin E per 100g is a fat-soluble antioxidant that protects cell membranes from oxidative damage. Vitamin K at 7mcg per 100g contributes to blood clotting and bone metabolism.
Grass-fed butter specifically is higher in conjugated linoleic acid (CLA), a fatty acid studied for potential benefits related to body composition and inflammation. Grass-fed butter also has a better omega-6 to omega-3 ratio than conventional butter. While these differences are modest, they represent a meaningful upgrade if you are already including butter in your diet.
For cooking, butter adds flavor through the Maillard reaction when used for sauteing and basting. Brown butter (beurre noisette) develops a nutty, caramelized flavor that elevates simple dishes. From a calorie management standpoint, measuring butter is essential. Swapping from untracked free-pouring to measured tablespoons can save hundreds of calories daily.
Dietary Considerations
Butter is naturally gluten-free, keto-friendly, and carnivore-diet appropriate. It is not vegan or dairy-free. Butter is very high in saturated fat (51.4g per 100g), which is relevant for individuals monitoring cardiovascular risk factors. At 717 calories per 100g, butter is not conducive to weight loss if used in large amounts. For cutting phases, consider measuring strictly or replacing with a lower-calorie cooking spray for high-volume cooking. Butter is suitable for people with lactose intolerance in small amounts, as it contains only trace lactose. Clarified butter (ghee) has virtually no lactose.
Daily Intake (100g)
100g of butter provides 36% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in butter?
One tablespoon of butter (14g) has about 102 calories. One pat of butter (5g) has 36 calories. Per 100g, butter contains 717 calories. A full stick (113g) has about 810 calories. Butter is almost entirely fat with nearly zero carbs and protein.
Is butter good for weight loss?
Butter is not ideal for weight loss due to its extreme calorie density (717 cal per 100g). Small measured amounts (1 tablespoon, 102 cal) can fit into a calorie-controlled diet, but free use while cooking can derail a deficit quickly. Use an oil sprayer or cooking spray as a lower-calorie alternative when possible.
How much protein in butter?
Butter has only 0.9g of protein per 100g, and a tablespoon (14g) has just 0.1g. It is not a protein source at all. Butter is almost entirely fat. Add protein from other sources in any meal where butter is used.
Is butter or margarine healthier?
This depends on your priorities. Butter is natural and contains fat-soluble vitamins. Margarine is made from vegetable oils and is often lower in saturated fat. However, many margarines historically contained trans fats (though most modern ones have reduced this). For most people, butter used in moderation is a reasonable choice. Check labels on margarine for trans fat content.
Is butter keto-friendly?
Yes, butter is ideal for keto. It has near-zero carbs and is pure fat, which aligns perfectly with keto macro requirements. Grass-fed butter is commonly used in bulletproof coffee and as a cooking fat on keto diets. Just track the calories, as butter is very calorie-dense.
What is the difference between butter and ghee?
Ghee is clarified butter with the milk solids and water removed, leaving pure butterfat. Ghee has a higher smoke point (around 485°F vs 350°F for butter), a nuttier flavor, virtually no lactose, and is shelf-stable at room temperature. Nutritionally they are very similar, with ghee having slightly more fat and calories per tablespoon.
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