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	714 kcal	—
Protein	0 g	—
Total fat	78.6 g	—
Saturated fat	50 g	—
Carbohydrates	0 g	—

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, BUTTER, FDC ID 2542726, API, per 100 g edible portion, last checked 2026-03-14

Substances

Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).

4 substances in this food

Vitamin A (Retinoids; β-Carotene precursor)

Neurodevelopment; immune regulation; antioxidant via carotenoids

Vitamin D

Neurotrophic and immune modulation; calcium homeostasis

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