How Many Calories in Butter? Nutrition Facts & Macros
A tablespoon of butter (14 g) has 100 calories
Protein 0.1g · Carbs 0g · Fat 11.4g
Butter is almost pure fat — 81.11 g per 100 g — making it one of the most calorie-dense foods in any kitchen at 717 kcal per 100 g. It contains virtually no protein (0.85 g) and almost zero carbohydrates (0.06 g), with over half its fat being saturated (50.49 g). A single tablespoon (14 g) delivers about 100 kcal, almost entirely from fat. Despite its richness, butter also carries 215 mg of cholesterol per 100 g and small amounts of fat-soluble vitamins. Butter is approximately 16% water by weight (16.17 g per 100 g).
3000 kJ · per 100g · Water: 16.17 g
Calorie Calculator: Butter (Unsalted)
14 g Butter (Unsalted) contains 100 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 tablespoon (14 g) | 100 kcal | 0.1g | 0g | 11.4g |
| 1 pat (5 g) | 36 kcal | 0g | 0g | 4.1g |
| 100 grams | 717 kcal | 0.9g | 0.1g | 81.1g |
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Butter (Unsalted) — Nutrition Facts
| Butter (Unsalted) | per 100g |
|---|---|
| Calories | 717 kcal |
| Protein | 0.85 g |
| Fat | 81.11 g |
| Carbs | 0.06 g |
| Saturated Fat | 50.49 g |
| Monounsaturated Fat | 23.43 g |
| Polyunsaturated Fat | 3.01 g |
| Cholesterol | 215 mg |
| Fiber | 0 g |
| Sugar | 0.06 g |
| Sodium | 11 mg |
| Potassium | 24 mg |
| Calcium | 24 mg |
| Magnesium | 2 mg |
| Phosphorus | 24 mg |
| Iron | 0.02 mg |
| Zinc | 0.09 mg |
| Manganese | 0.004 mg |
| Selenium | 1 mcg |
| Vitamin A | 684 mcg |
| Vitamin C | 0 mg |
| Thiamine (B1) | 0.005 mg |
| Riboflavin (B2) | 0.034 mg |
| Niacin (B3) | 0.042 mg |
| Vitamin B6 | 0.003 mg |
| Folate | 3 mcg |
| Vitamin B12 | 0.17 mcg |
| Vitamin E | 2.32 mg |
| Vitamin K | 7 mcg |
| Water | 16.17 g |
Source: USDA FoodData Central (FDC ID: 173430) · Data verified September 2026
Variations
Unsalted (default)
717 kcal, 81.11 g fat, 11 mg sodium per 100 g. The standard reference form with minimal sodium. Preferred for baking where precise salt control matters. Store refrigerated for up to 1 month or freeze for up to 6 months.
Salted butter
716 kcal per 100 g — nearly identical calories to unsalted. The main difference is sodium: approximately 625 mg per 100 g vs 11 mg in unsalted. Fat content and macros are virtually the same. Salt acts as a preservative, extending shelf life slightly. Choose unsalted for baking and salted for spreading.
Ghee (clarified butter)
900 kcal per 100 g — approximately 25% more calories than regular butter because the water and milk solids are removed, leaving ~99.5% pure fat. Ghee is lactose-free and casein-free, with a smoke point of ~250 °C (much higher than butter at ~150 °C). Popular in Indian cuisine, Ayurvedic cooking, and among those avoiding dairy proteins. One tablespoon (14 g) has about 126 kcal.
Dietary Perspectives
For Weight Loss
Butter is extremely calorie-dense at 717 kcal per 100 g — even a tablespoon (14 g) adds 100 kcal. When losing weight, every calorie counts, so measuring butter precisely is essential. A thin scrape on toast can be 5 g (36 kcal), while a generous spread can easily reach 20 g (143 kcal). Consider using a kitchen scale rather than eyeballing. Replacing some butter with lower-calorie alternatives like mustard, avocado, or hummus on sandwiches can save significant calories without sacrificing flavor.
For Athletic Performance
Butter provides 717 kcal per 100 g — a concentrated energy source, but with almost no protein (0.85 g per 100 g), it does not support muscle recovery. For athletes, butter works best as a calorie booster in meals (cooking vegetables, adding to rice or pasta) rather than a standalone nutrition source. The saturated fat content (50.49 g per 100 g) is high, so athletes focused on cardiovascular health may prefer unsaturated fat sources like olive oil or nuts for the bulk of their fat intake. A tablespoon in pre-workout oatmeal adds 100 kcal of sustained energy.
For Keto
Butter is a keto staple — 81.11 g fat, 0.06 g carbs, and effectively zero net carbs per 100 g. The macro ratio is nearly ideal for ketogenic targets. It is widely used in bulletproof coffee (blended with MCT oil), fat bombs, keto baking, and as a cooking fat. The debate around butter on keto centers on saturated fat: at 50.49 g per 100 g, some practitioners recommend balancing with unsaturated sources (olive oil, avocado, macadamia). For strict keto, a tablespoon of butter (14 g, ~100 kcal, 0 g net carbs) is an easy way to hit fat targets.
Frequently Asked Questions
How many calories are in a tablespoon of butter?
One tablespoon of butter (14 g) contains approximately 100 calories. Almost all of those calories come from fat — 11.36 g per tablespoon, of which 7.07 g is saturated. A pat of butter (5 g), the amount typically served with bread, has about 36 calories. Since butter is 81% fat, even small amounts add up quickly.
Is butter good for keto?
Butter is an excellent keto fat source. With 81.11 g of fat, 0.06 g of carbs, and practically zero net carbs per 100 g, it fits perfectly into a ketogenic macro ratio. It is commonly used in bulletproof coffee, fat bombs, and for cooking on keto. However, 50.49 g of its fat is saturated — some keto practitioners prefer to balance butter with unsaturated fats like olive oil or avocado.
Butter vs olive oil — which is healthier?
Olive oil has more calories (884 vs 717 kcal per 100 g) because it is 100% fat, while butter contains some water (16.17 g) and trace protein. The key difference is fat quality: olive oil is rich in monounsaturated fat and has zero cholesterol, while butter has 50.49 g saturated fat and 215 mg cholesterol per 100 g. For heart health, most guidelines recommend olive oil over butter. For baking and flavor, butter is often preferred.
Butter vs margarine — what is the difference?
Traditional butter comes from cream and contains 717 kcal, 81.11 g fat (50.49 g saturated), and 215 mg cholesterol per 100 g. Margarine is plant-oil-based and typically has similar calories but less saturated fat and no cholesterol. However, some margarines contain trans fats from partial hydrogenation. Full-fat butter has a richer flavor and contains no artificial additives. The healthier choice depends on the specific margarine formulation.
What is the difference between butter and ghee?
Ghee (clarified butter) is made by simmering butter to remove water and milk solids. It is approximately 99.5% fat with about 900 kcal per 100 g, compared to butter at 81.11% fat and 717 kcal. Ghee is lactose-free and casein-free, making it suitable for people with dairy sensitivities. It also has a higher smoke point (~250 °C vs ~150 °C for butter), making it better for high-heat cooking.
Does butter raise cholesterol?
Butter contains 215 mg of cholesterol and 50.49 g of saturated fat per 100 g. Saturated fat has a stronger effect on blood cholesterol than dietary cholesterol itself. Current evidence suggests that replacing saturated fat with unsaturated fat (olive oil, nuts, avocado) is beneficial for heart health. Moderate butter consumption within overall calorie limits is generally considered acceptable, but it should not be the primary fat source in a heart-healthy diet.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Butter (Unsalted) | 717 | 0.85g | 0.06g | 81.11g |
| Olive Oil | 884 | 0g | 0g | 100g |
| Cheese (Cheddar) | 403 | 22.87g | 3.37g | 33.31g |
| Cream Cheese | 350 | 6.15g | 5.52g | 34.44g |
| Coconut Milk (Canned) | 197 | 2.02g | 2.81g | 21.33g |
per 100g
Per 100 g, butter has 717 kcal with 81.11 g of fat (50.49 g saturated), 0.85 g of protein, and virtually zero carbs (0.06 g). A single tablespoon (14 g) adds about 100 kcal — almost entirely from fat.
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