Is butter bad for you? The truth behind butter's impact on your health
- 3 Minute Read
Is butter unhealthy and totally bad for you? A study tracking over 220,000 people for up to 33 years might just change how you feel about slapping it on your morning toast. Let's dive into what the study found and why it really boils down to what you're swapping butter for.
Key Takeaways
- A large, long-term study found that people who ate the most butter had a higher risk of early death compared to those who ate the least.
- Swapping out butter for plant-based oils can lower your chances of death from cancer and heart disease.
- Butter isn't automatically "unhealthy." The real question is, what's taking its place?
- Portion size matters! A little pat of butter here and there is a lot different from butter at every meal.
- MyNetDiary can help you track how much saturated fat and calories you're racking up, so you can treat yourself to butter without going off track.
Ever found yourself in the dairy aisle wondering, "Is butter bad for you?" We've all been there. Butter has ridden the rollercoaster of debate in the food world. One decade, it's the bad guy, and cooks have sworn off it. Then, the next, it's trending in blended coffee! So what is the real story?
A massive 2025 study followed more than 220,000 adults for up to 33 years, comparing those who ate a lot of butter to those opting for plant-based oils. The results give us some of the clearest answers yet. Let's break it down.
Is butter that bad for you? What the newest research says
Researchers monitored how much butter and plant oils people were consuming, then checked how many people died and why. Turns out, those who enjoyed the most butter had about a 15 percent higher risk of dying during the study than the ones who ate the least. Butter lovers also faced a higher risk of dying from cancer.
On the flip side, those who consumed the most plant-based oils–think olive, canola, and soybean oils–had a 16 percent lower risk of dying during the study than those who ate the least. These oils were also linked to fewer deaths from cancer and heart disease.
But here's the kicker: When researchers looked at swapping just one tablespoon of butter for the same amount of plant oil each day, it was linked to about a 17 percent lower risk of death. That's a big change from just one small tweak in the kitchen!
Is real butter bad for you, or is it about comparison?
When headlines ask "is butter good for you?" they often leave out that butter is not "bad" on its own. In nutrition, almost everything comes down to what you're replacing it with.
If you trade butter for coconut oil–which has more saturated fat–that's not really a better choice. But if you swap butter for extra-virgin olive oil, canola oil, or soybean oil, with healthy unsaturated fats, research shows a lower risk of heart disease and early death. A win!
So instead of asking whether butter is unhealthy, try asking yourself what you're swapping it for and how much you're eating.
Why is butter unhealthy in larger amounts?
Because butter is full of saturated fat, which can raise LDL or "bad" cholesterol levels over time. High levels of LDL cholesterol are associated with an increased risk of heart disease and heart attacks.
That said, a little smear of butter on your toast won't derail your health. The research looks at long-term habits and larger amounts, not the occasional spoonful in your cooking.
How much butter per day is okay?
There's no magic number that works for everyone, but the current Dietary Guidelines for Americans recommend limiting saturated fat to no more than 10 percent of your daily calorie intake. For someone eating 2,000 calories a day, that is about 22 grams of saturated fat total, from all foods, including butter.
One tablespoon of butter packs around 7 grams of saturated fat. So, using small amounts here and there can usually fit into your daily meal pattern. The habit tends to add up fast when you load a lot of butter at every meal, along with other saturated fats like dairy products, bacon, or fatty meats.
If your goal is weight loss, lowering your cholesterol or blood pressure, or following a doctor's low-fat diet plan, you may need to watch your butter intake more closely. This is a great conversation to bring up with your doctor or a registered dietitian since everyone's needs are different.
Does butter make you fat?
Butter does not have any special ability to store fat on your body, but it is high in calories. One tablespoon of butter has 100 calories and little to no protein or fiber to help you feel full. It's easy to add extra calories without feeling much more satisfied, especially if you're generous with it on bread or pouring it on veggies.
Weight gain happens when you consistently take in more calories than your body uses, regardless of where the calories come from. Butter can absolutely fit into a weight-conscious diet when you watch how much you use. It is the heavy, piled-on portions of butter, gobbled up several times a day, that tend to sneak into your calorie totals.
Logging your meals with an app like MyNetDiary is a simple way to see how butter and other sources of dietary fats fit into your day, without any guesswork.
Real butter vs. butter substitutes
Let's look at whether butter is healthy by pitting real butter against butter substitutes.
Real butter is pretty straightforward– just cream and sometimes salt. On the other hand, many butter substitutes and spreads are more processed and may contain added oils and other ingredients.
So is real butter bad for you? Compared to some ultra-processed spreads, real butter is not always the worst thing. But when stacked against extra-virgin olive oil or other plant-based oils, research suggests real butter is not the best bet for heart health, especially when you load up on it.
The consensus on butter and health
Is butter healthy? In reasonable amounts, butter is not the villain, but it's no health food, either. Here are the honest takeaways:
- Enjoying butter in small amounts, as part of a balanced diet, rich in veggies, fruits, whole grains, and lean protein, is unlikely to be harmful.
- Swapping plant-based oils like olive or canola oil for butter–especially for cooking–can offer real heart health benefits, according to decades of research.
- The portion size and what you use instead of butter matter a lot more than labeling butter as simply "good" or "bad."
Frequently Asked Questions
Is it better to cook with butter or olive oil?
For most everyday cooking, olive oil usually wins out as the more heart-healthy choice over butter or coconut oil since it's rich in monounsaturated fats. Butter can still add terrific flavor in small amounts, especially in baking, where its texture makes a difference.
Can I still eat butter if I have high cholesterol?
Since everyone's situation is different, it's best to talk with your doctor or a registered dietitian about what works for you. Generally, many with high cholesterol are told to limit foods high in saturated fat, like butter, and go for unsaturated fats more often, along with other lifestyle changes to lower their risk of heart disease.
Is grass-fed butter healthier than regular butter?
Grass-fed butter boasts a slightly different fat profile and includes more vitamin K2 and vitamin A. But it still has about the same amount of saturated fat as regular butter. Sorry, it's not a free pass to eat as much as you want.
How much butter per day is healthy?
For most healthy adults, around one tablespoon or less per day, spread across meals–either in cooking or as a condiment–can fit into a balanced diet. This can change based on your calorie needs and health conditions.
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Nutrients->Fats Other Health Issues->Cardiovascular Disease
Sep 7, 2026
