scored 13/100
Also known as unsalted butter, salted butter, grass-fed butter
Butter is a concentrated source of milk fat containing fat-soluble vitamins (A, D, E, K2) and butyric acid, a short-chain fatty acid with emerging metabolic significance. It provides ~717 kcal per 100g, primarily from saturated and monounsaturated fats.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 13.
Less a 3.0 anti-nutrient penalty (very high saturated fat).
Butter, produced by churning cream, has been a dietary staple for millennia across cultures with access to dairy. Unlike the outdated belief that all saturated fats are harmful, contemporary nutritional science recognizes butter's unique composition. It contains butyric acid (4%), which may support gut barrier function and reduce inflammation; conjugated linoleic acid (CLA), which some studies suggest may support metabolic health; and fat-soluble vitamins essential for bone mineralization, immune function, and calcium regulation. Butter from grass-fed cows contains higher levels of omega-3 fatty acids and vitamin K2, the latter being crucial for arterial and bone health. The key to longevity benefits is portion control and food quality—grass-fed butter offers superior micronutrient density compared to conventional butter. Emerging research suggests moderate butter consumption (10-14g daily) may support cognitive function and satiety without adversely affecting cardiovascular health when consumed as part of a balanced diet. The saturated fat composition is distinct from processed trans fats and should not be conflated in health discussions.
Butyric acid, a short-chain fatty acid composing ~4% of butter, serves as the primary fuel for colonocytes and stimulates production of tight junction proteins, strengthening intestinal barrier function and reducing systemic inflammation
Butter's fat matrix facilitates absorption of vitamins A, D, E, and K2 from other foods; fat-soluble vitamins require dietary fat for intestinal uptake and transport
Grass-fed butter is rich in menaquinone (K2), which activates osteocalcin and matrix Gla protein, directing calcium to bones and arteries rather than soft tissues
Butter's high fat content activates CCK signaling and provides sustained energy; conjugated linoleic acid may enhance fat oxidation and preserve lean mass
Butter contains choline, essential for acetylcholine synthesis, myelin formation, and phosphatidylcholine-dependent hepatic lipid transport
Consuming butter at midday or as part of main meals optimizes nutrient absorption, supports sustained satiety during the afternoon, and allows adequate time for gastrointestinal processing. Butter promotes CCK release, reducing subsequent snacking and supporting metabolic regulation.
Breaks a fast
While some practitioners add butter to coffee during intermittent fasting, this technically breaks a fast if autophagy is the goal. Butter's fat-soluble vitamins are best absorbed with other foods and micronutrients.
Per 100 g of the default form. Bars show how much higher or lower butter is than the average across 25 peer foods in this category. Green means a favorable direction; amber means the opposite.
Butter is classified as a animal fats (dairy). Butter is a concentrated source of milk fat containing fat-soluble vitamins (A, D, E, K2) and butyric acid, a short-chain fatty acid with emerging metabolic significance.
Butter scores 13/100 in Formulate, making it a limited choice nutritionally. Its strongest contributions come from Vitamin A, Sodium, Vitamin E. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 14 g serving provides about 0.1 g of protein (~0% of the 50 g daily value).
Not really. A 14 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
In a 14 g serving, butter is highest in Vitamin A (~11% DV).
Yes — it fits comfortably in most keto plans. A 14 g serving has about 0 g of net carbs (0 g total minus 0 g fiber).
Best in the midday. Consuming butter at midday or as part of main meals optimizes nutrient absorption, supports sustained satiety during the afternoon, and allows adequate time for gastrointestinal processing. Butter promotes CCK release, reducing subsequent snacking and supporting metabolic regulation.
A typical serving is around 14 g (~100 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating butter alongside several other dairy sources.
Butter falls into the dairy (lactose) group, which is a common allergen. If you have a known allergy or sensitivity in this category, avoid it and consult a clinician before adding it back.
Butter pairs nicely with: Pair with leafy greens (spinach, kale) because the fat in butter enhances absorption of fat-soluble vitamins A, D, E, and K present in vegetables; Combine with orange-pigmented vegetables (carrots, sweet potatoes) to maximize beta-carotene bioavailability, as carotenoids require dietary fat for efficient intestinal absorption and conversion; Use with whole grains or legumes to promote satiety, slow carbohydrate absorption, and provide complementary micronutrients (fiber, polyphenols) that reduce postprandial inflammation; Pair with mushrooms (especially maitake or shiitake) to enhance vitamin D synergy, as butter's fat content aids vitamin D absorption while mushrooms provide additional bioactive polysaccharides.
Very high saturated fat.
Encyclopedia entries that supply the same signature nutrients butter contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients butter contributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.