Butter: Rich Dairy Fat Loaded with Vitamin A & Flavor
Just 1 Tbsp adds silky mouthfeel, 11 g fat (7 g saturated) and 11 % of your daily vitamin A—but portion control is key.
What Is Butter?
Butter is the **churned fat of cream**—about 80 % milkfat, 16–18 % water and trace milk solids. Variants: salted, cultured, clarified (ghee).
Nutrition (per Tbsp = 14 g)
| | Amount | %DV |
|---|---|---|
| Calories | 102 kcal | — |
| **Total Fat** | 11 g | 14 % |
| – Sat Fat | 7 g | 35 % |
| Cholesterol | 31 mg | 10 % |
| **Vitamin A** | 97 µg RAE | 11 % |
| Vitamin D (trace) | 5 IU | 1 % |
| Calcium | 3 mg | <1 % |
Potential Benefits
- **Fat-soluble vitamins** A, D, E & Kâ‚‚ (grass-fed) support vision, immunity & bone health.
- Contains short- & medium-chain fatty acids (butyrate) that may nourish gut cells.
- **Clarified butter (ghee)** is lactose-free & has higher smoke point (~250 °C).
Drawbacks & Precautions
- High in **saturated fat & calories**—limit to 1 Tbsp per meal if watching LDL.
- Contains trace lactose/casein—use ghee for dairy-sensitive diets.
- Burns at 150 °C; use clarified butter for high-heat searing.
Culinary Uses
- Sauté vegetables for nutty aroma (*beurre noisette*).
- Emulsify sauces (hollandaise, beurre blanc).
- Flake pastry doughs; whip into buttercream.
- Finish steaks with herb compound butter.
Storage Tips
Keep wrapped **≤ 4 °C**; lasts 3 months. Freeze sticks up to 1 year. Room-temp crock safe 1 week if < 21 °C & salted.
Sustainability Notes
Butter has a **higher carbon footprint** than plant oils due to enteric methane. Choosing local, pasture-raised butter can improve animal welfare and biodiversity.
Key Takeaways
✔︎ Rich flavour & vitamin A
✖︎ 7 g sat fat per Tbsp—use mindfully
✔︎ Clarified butter (ghee) best for high heat & lactose-free diets.
- 1. Butter