If you love adding a pat of butter to your morning toast, you’re not alone! Butter is one of the most common “orange” foods that Noom users log. What does this mean? Here’s a quick tutorial. Noom’s food categories are based on a color system of green, yellow, and orange. Green foods are the lower-calorie or nutrient-dense foods, like fruits and vegetables. Yellow are the healthy, nutrient-packed foods that make up most of your diet, think lean proteins and healthy carbs. Orange foods are the ones that are higher in calories but add flavor, like butter. What does this mean? No one likes to give it up.
While butter can certainly be part of your weight loss journey, it’s not ideal for weight loss because it’s high in calories and fat while providing few other nutrients. One tablespoon of butter contains about 100 calories and 11 grams of fat, which is about 14% of your daily recommended fat intake in just one serving. But, butter is also virtually carb-free and contains some vitamin A. With careful portion control, butter can still have a place in your weight loss plan.
✅ Quick answer
No, butter is not an ideal weight-loss food because:
- It’s very calorie-dense: Butter has 100 calories per tablespoon, making it easy to consume excess calories
- It’s high in saturated fat: Butter has 7 grams of saturated fat per tablespoon which may raise LDL cholesterol if eaten in large amounts
- It contains no protein or fiber: It won’t help you feel full compared to foods with the same calories and more protein or fiber.
🥗 Macronutrients of butter (per tablespoon/14g) of butter
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Calories | 100 cal | 5% |
| Protein | 0.1g | <1% |
| Total carbohydrates | 0g | 0% |
| Dietary fiber | 0g | 0% |
| Sugars | 0g | 0% |
| Total fat | 11.4g | 14% |
| Saturated fat | 7.2g | 36% |
| Monounsaturated fat | 2.9g | — |
| Polyunsaturated fat | 0.4g | — |
| Omega-3 | 0.04g | — |
| Omega-6 | 0.38g | — |
Butter is primarily fat, which explains its creamy texture and rich taste. A single tablespoon contains 11.4 grams of fat, with most of that being saturated fat. Butter has essentially no carbs or protein, meaning its main nutritional purpose is providing energy and flavor rather than helping build muscle or keeping you full with fiber. *Recommended dietary allowance (RDA) is defined as the average daily amount of nutrients needed to meet the requirements of nearly all healthy people in a specific group.
*Recommended dietary allowance (RDA) is defined as the average daily amount of nutrients needed to meet the requirements of nearly all healthy people in a specific group.
💊 Vitamins & minerals in butter (1 tablespoon/14g)
| Vitamin/mineral | Amount | % RDA |
|---|---|---|
| Vitamin A | 97μg | 10% |
| Vitamin E | 0.32mg | 2% |
| Vitamin C | 0mg | 0% |
| Vitamin B6 | 0mg | 0% |
| Potassium | 3.4mg | <1% |
| Magnesium | 0.3mg | <1% |
| Zinc | 0.01mg | <1% |
| Selenium | 0.14μg | <1% |
The standout nutrient in butter is vitamin A, with one tablespoon providing about 10% of your daily needs. Butter also contains a small amount of vitamin E. Beyond these fat-soluble vitamins, butter offers very few other micronutrients, so it’s best to pair it with nutrient-dense fruits and vegetables for a more balanced meal.
🔍 Nutrient breakdown
Glycemic index (GI) of butter
✔️ GI: ~0 (Low)
Worried about blood sugar spikes? Butter’s GI is virtually zero, meaning it won’t trigger insulin rushes that can lead to hunger pangs later on.
💡 Adding a small amount of butter to other foods can actually help slow digestion and keep blood sugar steadier.
Is butter high in protein?
✔️ No – with just 0.1g protein per tablespoon, butter isn’t going to help build or maintain muscle.
🔹 Better protein alternatives: Greek yogurt | chicken breast
Is butter high in fiber?
✔️ No – butter contains zero fiber, so it won’t help fill you up through gut-expanding bulk.
💡 Tip: Love your butter? Try spreading it on fiber-rich veggies instead of bread for a more filling combo.
Is butter low in carbs?
✔️ Yes – with 0 grams carbs per tablespoon, butter is a keto dieter’s friend and won’t affect your carb count at all.
💡 Tip: Just remember, though – while butter won’t add carbs, it still adds plenty of calories, so keep that measuring spoon handy!
Is butter gluten-free?
✔️ Yes – pure butter is simply churned cream, with no gluten-containing ingredients. It’s completely safe for people with celiac disease or gluten sensitivity.
Is butter good for fat loss?
✔️ No – because it packs 100 calories into just one small tablespoon, it’s incredibly easy to consume too many calories without realizing it. A few “generous” knife swipes can silently add hundreds of calories to your daily intake.
🍽️ Diet compatibility: Which diets include butter?
| Diet | ✅ / ❌ | Why |
|---|---|---|
| Keto | ✅ | Butter is an excellent fit for ketogenic diets because it contains zero carbs and provides plenty of fat to help maintain ketosis. Just remember to monitor your portion sizes as the calories can add up quickly. |
| Paleo | ✅* | Grass-fed butter is welcome in many “Primal” variations of the Paleo diet, though traditional strict Paleo approaches exclude all dairy products. It’s best to check the specific guidelines of the Paleo approach you’re following. |
| Mediterranean | ❌ | The Mediterranean diet typically emphasizes heart-healthy olive oil as its primary fat source. While butter isn’t completely forbidden, it’s generally permitted only in very small amounts, with olive oil being the preferred choice. |
| Vegan | ❌ | Butter is an animal-derived dairy product, so it’s not compatible with vegan diets that avoid all animal-based foods. Plant-based butter alternatives are available for those following vegan eating patterns. |
| Gluten-Free | ✅ | Pure butter is naturally free from gluten and is completely safe for those with celiac disease or gluten sensitivity. Cross-contamination is highly unlikely with commercial butter products. |
Overall, butter fits well into high-fat, low-carb eating frameworks like keto and some versions of Paleo. It’s also perfectly safe for those following gluten-free diets. However, plant-based diets clearly exclude butter, and heart-focused eating plans like the Mediterranean diet generally favor unsaturated plant oils instead.
🌟 Additional health benefits of butter
Metabolic health: Is butter good for your metabolism?
- Boosts metabolism? No – The calories in butter come with little thermogenic effect, meaning they don’t significantly increase your metabolic rate.
- Improves insulin sensitivity? Neutral – Butter contains minimal carbs, but its high saturated fat content may impair insulin action in some people.
- Effect on fat storage? May promote excess fat gain – Due to its high caloric density, butter can easily contribute to a calorie surplus if portions aren’t carefully controlled.
Cholesterol impact: Does butter affect cholesterol levels?
- Does it lower LDL (bad) cholesterol?
- No – Evidence shows that the saturated fat in butter can raise LDL cholesterol levels in many people.
- Does it raise HDL (good) cholesterol?
- Possibly – The saturated fat in butter may slightly increase HDL levels in some individuals.
- Overall impact on heart health?
- Generally unfavorable in large amounts – The saturated fat content makes butter less heart-healthy than plant-based oils.
- 💡 Tip: Combine butter with olive oil when sautéing to reduce saturated fat and boost healthy monounsaturated fatty acids (MUFAs).
Can I eat butter for a calorie deficit?
- Yes, but with caution – Only use teaspoon-size portions and swap butter for other fats when possible.
- 💡 Tip: Measure butter with a knife edge or measuring spoon rather than “eye-balling” it to keep portions accurate.
Is butter rich in antioxidants?
- No – Aside from small amounts of vitamin A and E, butter’s antioxidant content is minimal compared to plant foods.
Does butter support support gut health?
- Supports gut health? Neutral – Contains some butyrate (a short-chain fatty acid), but the quantity is too low to significantly impact gut health.
- Supports digestion? Neutral – Butter melts easily and is generally well-tolerated, but provides no fiber to support digestive health.
- Sensitive stomach? ⚠️ The high fat content may trigger reflux or digestive discomfort in some people with sensitive digestive systems.
Does butter reduce cravings?
- Helps you feel satiated? Moderately – Fat delays stomach emptying, which can provide some feeling of fullness.
- Satiety level: Moderate
- 💡 Tip: Pair a pat of butter with steamed broccoli or other vegetables for flavor without significantly increasing calories.
Benefits of butter beyond weight loss
- Reduces inflammation? No clear evidence – Butter hasn’t been shown to have significant anti-inflammatory properties.
- Beneficial for brain health? Limited – Other fats like DHA from fish oils are superior for supporting cognitive function.
- Improves skin and hair health? Slightly – The vitamin A and E content provides modest support for skin and hair health.
- Helps balance hormones? Neutral – Butter supplies cholesterol needed for steroid hormone synthesis, but the effect is relatively small compared to the body’s own production.
🍽️ Best ways to eat butter for weight loss
✅ Measured pat on vegetables – Adding a small amount of butter to your vegetables can elevate their flavor significantly, making them more enjoyable and likely to be eaten. A tiny 5g portion (about 1 teaspoon) adds only about 35 calories while making those nutritious veggies disappear from your plate much faster.
✅ “Half-and-half” sauté – When cooking, mix equal parts butter and olive oil in your pan. This combination preserves the delicious buttery taste you crave while reducing the saturated fat content. The olive oil provides heart-healthy monounsaturated fats while the butter delivers that unmistakable flavor.
❌ Avoid frying in butter –Butter has a low smoke point, which means high-heat cooking causes the milk solids to scorch and potentially create harmful compounds. Deep-frying in butter not only adds hundreds of unnecessary calories to your meal but can also produce less-than-ideal breakdown products that aren’t good for your health.
🚀 Weight-loss benefits
✅ Enhances diet satisfaction – Its rich, creamy texture can enhance diet satisfaction by providing a pleasant mouthfeel that helps reduce feelings of deprivation.
✅ Provides fat-soluble vitamins – Butter is a natural source of vitamin A.
✅ Keeps carbs rock-bottom – Butter keeps carbohydrate low making it a helpful choice for people following a keto or low-carb diet who want to avoid hidden sugars.
🍏 Best alternatives & comparisons (per 1 tablespoon/14 g)
| Food | Calories | Fats | Carbs | Fiber | Protein |
|---|---|---|---|---|---|
| Butter | 100 | 11.4g | 0g | 0g | 0.1g |
| Olive oil | 124 | 14g | 0g | 0g | 0g |
| Avocado | 22 | 2.1g | 1.2g | 0.9g | 0.3g |
| Coconut oil | 125 | 14g | 0g | 0g | 0g |
| Ghee (clarified butter) | 126 | 14g | 0g | 0g | 0g |
| Margarine (80% fat) | 100 | 11.2g | 0g | 0g | 0g |
When it comes to spreads and fats, each option brings something different to the table.
- If calorie control is your top goal, avocado wins it’s got fiber, a creamy texture, and a fraction of the calories of a tablespoon of butter.
- If you want to eat more heart-healthy monounsaturated fats, olive oil delivers in that category—just be mindful since it’s the most calorie-dense.
- For a rich flavor (especially when cooking), butter, ghee, or coconut oil are go-tos but watch the portion size.
- Margarine is similar to butter in terms of calories but might contain added oils you might not want. Read the labels carefully.
Which you choose will depend on balancing taste, texture, and your personal goals. Grab the spread that makes your meal feel satisfying, and enjoy every bite!
🧠 Is butter good for weight loss?
Butter isn’t a weight-loss superstar—but it doesn’t have to be off the table either. It’s high in calories and saturated fat, but when used in small amounts, it can add a lot of flavor and satisfaction to meals without derailing your progress. Whether you spread it on whole-grain toast or melt it over steamed veggies, a measured portion can absolutely fit into your plan.
If you’re looking for lighter alternatives, avocado, olive oil, or even a half-and-half butter blend can offer more nutrients or heart-healthy fats. No food is completely off-limits with Noom—it’s all about making intentional choices that work for your goals and leave you feeling satisfied.
📖 Scientific evidence
📖 Butter shows neutral impact on health outcomes [PLOS ONE, 2016]: A systematic review and meta-analysis found no strong links between butter consumption and risk of death, heart disease, or diabetes.
📖 Butter raises LDL cholesterol compared to olive oil [The American Journal of Clinical Nutrition, 2015]: Moderate butter intake increased total and “bad” LDL cholesterol levels when compared to olive oil and participants’ habitual diets.
📖 Butter may boost “good” cholesterol function [The Journal of Nutrition, 2018]: Diets high in saturated fat from butter improved how well HDL (“good” cholesterol) removes excess cholesterol from the bloodstream, compared to diets rich in plant-based fats.
📖 Butter linked to higher mortality risk [JAMA Network Open, 2025]: Higher butter intake was associated with increased risk of death, while swapping butter for plant-based oils like olive or canola reduced that risk.
