Quick Answer
One tablespoon (14g) of Land O Lakes salted butter contains 100 calories. Land O Lakes unsalted butter also contains 100 calories per tablespoon.
Calorie Breakdown for Land O Lakes Butter
Land O Lakes butter contains 100 calories per tablespoon regardless of whether it is salted or unsalted. Here is the full nutrition breakdown for 1 tablespoon of Land O Lakes butter:
| Nutrient | Amount |
|---|---|
| Calories | 100 |
| Total Fat | 11g |
| Saturated Fat | 7g |
| Trans Fat | 0.5g |
| Cholesterol | 30mg |
| Sodium | 90mg |
| Total Carbohydrate | 0g |
| Dietary Fiber | 0g |
| Sugars | 0g |
| Protein | 0g |
As you can see, the majority of calories in Land O Lakes butter come from fat, with 11 total grams of fat and 7 grams of saturated fat per serving. There are minimal carbs and no protein.
Butter Fat Breakdown
The fat in butter is mostly made up of saturated and monounsaturated fats:
- Saturated fat – 7g (63% of total fat)
- Monounsaturated fat – 3g (27% of total fat)
- Polyunsaturated fat – 0.4g (4% of total fat)
Saturated and monounsaturated fats are relatively stable at high temperatures, which is why butter is commonly used for cooking and baking. The high saturated fat content also gives butter its solid texture at room temperature.
Effects of Salted vs. Unsalted Butter
Salted and unsalted Land O Lakes butter contain the same number of calories and fat. The only difference is that salted butter contains 90mg of sodium, while unsalted contains just 5mg.
Salt is added to butter as a preservative and for flavor. If you’re watching your sodium intake, unsalted butter is a better choice. However, both options can fit into a healthy diet when used in moderation.
How Butter Compares to Other Fats
Here’s how Land O Lakes butter compares to some other common fats in terms of calories per tablespoon:
| Fat | Calories |
|---|---|
| Butter | 100 |
| Coconut oil | 117 |
| Olive oil | 119 |
| Vegetable oil | 120 |
| Grapeseed oil | 120 |
As you can see, butter has a similar calorie count to oils like olive, vegetable, and grapeseed oil. Coconut oil is slightly higher. Keep this in mind when substituting butter for oil or vice versa in recipes.
Comparing Saturated Fat
When comparing saturated fat specifically, butter has more than most oils:
| Fat | Saturated Fat (g) |
|---|---|
| Butter | 7 |
| Coconut oil | 12 |
| Olive oil | 2 |
| Vegetable oil | 2 |
| Grapeseed oil | 1.5 |
Coconut oil is the highest in saturated fat, followed by butter. Oils like olive, vegetable and grapeseed contain much less saturated fat per serving.
Cholesterol Content
Butter contains significant amounts of cholesterol, with 30mg per tablespoon. Here’s how it compares:
| Fat | Cholesterol (mg) |
|---|---|
| Butter | 30 |
| Coconut oil | 0 |
| Olive oil | 0 |
| Vegetable oil | 0 |
| Grapeseed oil | 0 |
Butter is the only fat in this list that contains cholesterol, since it comes from an animal source. Plant-based oils don’t contain any cholesterol.
Daily Calorie Recommendations
To put 100 calories from butter into context, here are some daily calorie intake recommendations based on age and activity level according to the USDA Dietary Guidelines:
| Group | Sedentary | Moderately Active | Active |
|---|---|---|---|
| Child 2-3 years | 1,000 calories | 1,000-1,400 calories | 1,000-1,400 calories |
| Child 4-8 years | 1,200-1,400 calories | 1,400-1,600 calories | 1,400-1,800 calories |
| Child 9-13 years | 1,400-1,600 calories | 1,600-2,000 calories | 1,800-2,200 calories |
| Teen Girl 14-18 years | 1,600-1,800 calories | 1,800-2,000 calories | 2,000-2,400 calories |
| Teen Boy 14-18 years | 1,800-2,000 calories | 2,000-2,600 calories | 2,400-2,800 calories |
| Adult Female 19-30 years | 1,800-2,000 calories | 2,000-2,200 calories | 2,400 calories |
| Adult Male 19-30 years | 2,400-2,600 calories | 2,600-2,800 calories | 3,000 calories |
As you can see, 100 calories from 1 tablespoon of butter represents around 5-10% of total daily needs for adults. For children ages 4-13, it provides about 7-15% of daily calories.
This means that butter can fit into a healthy diet that meets your calorie needs when used in moderation. However, it’s best limited to small servings due to the high amount of saturated fat per tablespoon.
Ways to Use 1 Tbsp of Butter
Here are just a few ways you can use 1 tablespoon of butter:
- Saute vegetables like mushrooms, broccoli or spinach
- Scramble or fry eggs
- Spread on toast for breakfast
- Melt over steamed vegetables like carrots, green beans or asparagus
- Stir into oatmeal or grits
- Sauté shrimp, chicken or lean beef
- Spread on a baked potato
- Use in baked goods like muffins, breads and cookies
- Add flavor to pasta by tossing with butter after cooking
- Roast vegetables like Brussels sprouts, cauliflower or butternut squash
When cooking with butter, use it to add flavor and richness without going overboard on portion sizes. Measure out a tablespoon instead of adding a whole stick to avoid excess calories.
Healthier Butter Alternatives
For those looking to lower their saturated fat, sodium or cholesterol intake, here are some healthier butter alternatives to consider:
1. Olive Oil or Avocado Oil
Olive oil and avocado oil are both highly versatile cooking oils that can be used in many of the same ways as butter. They provide heart-healthy monounsaturated fats and contain no sodium, sugar or cholesterol.
2. Coconut Oil
Coconut oil is rich in medium chain triglycerides (MCTs), which have been linked to increased metabolism and fat loss. It has become popular for high heat cooking. However, it’s still high in saturated fat so best used in moderation.
3. Nut Butters
Almond butter, cashew butter and peanut butter can be used to add creaminess and richness to dishes instead of butter. Look for natural nut butters without hydrogenated oils.
4. Low-Fat Greek Yogurt
Plain Greek yogurt can be used as a substitute for butter when baking or to make sauces and dressings creamy. It contains protein and calcium. Just be sure to get plain yogurt, not the sweetened flavored varieties.
5. Mashed Avocado
Mashed or pureed avocado can provide the fatty richness of butter to recipes like sandwiches, toast, baked goods and frostings. It provides more nutrients like fiber, potassium and vitamin E.
6. Hummus
Like mashed avocado, hummus can be spread on sandwiches or toast in place of butter. It provides protein, fiber and healthy fats from chickpeas and olive oil.
7. Bean Purees
Pureeing beans like white beans, black beans or lentils can give a creamy, buttery texture when used in cooking and baking. You get an extra dose of fiber and plant-based protein too.
Is Butter Considered Healthy?
Butter was long maligned for its high saturated fat content, which was believed to raise cholesterol and heart disease risk. However, more recent research has called this into question.
Here’s a look at some of the nuances around butter and health:
Potential Benefits
- Rich in vitamins A, D, E, K.
- Contains conjugated linoleic acid linked to fat loss.
- High in butyrate, a short chain fatty acid that benefits gut health.
- No carbs, so friendly for low carb or keto diets.
- Higher heat stability makes it good for cooking.
Potential Downsides
- High in saturated fat – 7g per serving.
- May increase LDL (“bad”) cholesterol in some people.
- Contains trans fats from processing.
- Often contains added salt, which may increase health risks.
When it comes to heart health, some short term studies suggest that butter may raise cholesterol levels compared to olive oil. However, others find less significant or no differences. Long term data directly linking butter to heart attacks or strokes are lacking.
So, while butter does contain nutrients, it may be best to limit intake to small amounts if you have high cholesterol or heart disease risk factors. Those without risk factors can likely eat butter in moderation as part of a healthy diet.
Bottom Line
To summarize key points:
- One tablespoon (14g) of Land O Lakes butter contains 100 calories, 11g of fat, and 7g of saturated fat.
- It provides ~5-10% of daily calorie needs for most adults or 7-15% for kids ages 4-13.
- Butter can be used in cooking, baking and more, but best in moderate portions.
- Potential health benefits include vitamins, CLA, and butyrate. But high saturated fat, trans fats and salt are downsides.
- Olive oil, avocado oil, Greek yogurt and nut butters are healthier alternatives to use.
Overall, butter can be included as part of a balanced diet, but should be used in moderation and minimally processed forms. Some people, like those with high cholesterol, may want to limit butter more than the average person. When cooking, measure portions and use oils, nut butters or other alternatives to get the flavor of butter without excess saturated fat.
