Butter
Overview
Butter is a saturated-fat-rich dairy fat used for culinary flavour and fat-soluble vitamin delivery (vitamins A, D, E, K when present) [1]. Saturated fat intake is recommended within upper limits in cardiometabolic dietary guidance [1].
Within the BRAIN Diet framework, butter is a strategic fat for small-portion use; overall dietary pattern quality and plant-food volume matter more than isolated saturated fat sources [2].
Key Nutritional Highlights
- Saturated fat source; keep within guideline limits for SFA intake [1].
- Fat-soluble vitamin vehicle in whole-dairy matrix.
- Prefer culinary amounts; not a primary BRAIN Diet staple fat.
- Plant-forward patterns with limited animal saturated fat align with sustainable healthy diet frameworks [2].
Food Context
Sourcing
- See Grass-Fed Butter for detailed information
- Grass-fed varieties provide additional bioactives like CLA and C15:0
Preparation
- Provides fat-soluble vitamins A, D, E, K2 (varies by source)
Recipes
2 recipes containing this food
Creamed Corn on Roasted Sweet Potato
Roasted sweet potato with creamed corn and a mixed lipid phase to enhance carotenoid absorption; served with broccoli for fibre and glucosinolates.
Linguine alle vongole mantecate (Linguine with cockles in a silky emulsified sauce)
Whole-wheat linguine with cockles in a silky emulsified sauce; Italian emulsification technique without cream, supporting taurine, B12, and choline intake.
Nutrient Tables (per 100 g)
Core nutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Energy | 717 kcal | — |
| Protein | 0.9 g | — |
| Total fat | 81.1 g | — |
| Saturated fat | 50.5 g | — |
| Carbohydrates | 0.1 g | — |
| Sugars | 0.1 g | — |
Key vitamins and minerals
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Vitamin A | 684 µg | 76% |
| Vitamin E | 2.3 mg | 15.5% |
Bioactive compounds
Explicitly identified compounds, including individual fatty acids, with a defensible quantity or an explicit qualitative status. Asterisks (*) identify supplementary sources below. Unquantified or trace constituents are not automatically admitted to the Substances list.
| Compound / class | Amount per 100 g | Notes |
|---|---|---|
| Vitamin K2 | Present — quantity not established * | — |
- * Vitamin K2: Butter is a documented dietary source of menaquinones (vitamin K2). USDA SR Legacy reports phylloquinone (vitamin K1), not K2, so K2 quantity is not established here.
Substances
Substances admitted through a supported nutrition-table row. Not every table row appears here. Cards are not BRS mappings.
3 substances in this food
Vitamin A (Retinoids; β-Carotene precursor)
Neurodevelopment; immune regulation; antioxidant via carotenoids
Vitamin E (Tocopherols/Tocotrienols)
Lipid-phase antioxidant; protects PUFA (DHA) in membranes
Vitamin K2 (MK forms)
Calcium handling; potential roles in brain health; often co-occurs with fat-soluble vitamins
References
[1] Saturated fat source; keep within guideline limits for SFA intake. Li & Hruby 2015. Saturated Fats Compared With Unsaturated Fats and Sources of Carbohydrates in Relation to Risk of Coronary Heart Disease
[2] Plant-forward patterns with limited animal saturated fat align with sustainable healthy diet frameworks. Willett & Rockstr"om 2019. Food in the Anthropocene: the EAT--Lancet Commission on healthy diets from sustainable food systems