Salted vs Unsalted Butter: Which is Best for the Carnivore Diet?

The Carnivore Diet: An Overview

The carnivore diet, also known as the all-meat diet, is a nutrition plan that involves eating only animal foods and avoiding all plant foods. It rose to popularity thanks to advocates like orthopedic surgeon Dr. Shawn Baker and author Amber O’Hearn.

On the carnivore diet, the only foods allowed are:

• Meat: beef, lamb, pork, chicken, turkey, etc.
• Fish and shellfish
• Eggs
• Dairy products like butter, cheese, and heavy cream

All fruits, vegetables, grains, legumes, nuts, seeds, and plant-based oils are eliminated. Proponents claim this diet can improve digestion, mental clarity, blood sugar control, and more.

Potential Benefits of the Carnivore Diet

There are several proposed benefits to following the carnivore diet, though more research is needed on this eating pattern.

Some potential benefits include:

• Weight loss: Due to its very high protein and low carb contents, the carnivore diet may aid weight loss.
• Reduced inflammation: Animal foods contain no plant compounds that could trigger inflammation or autoimmune issues for sensitive people.
• Improved mental clarity: Since it lacks carbs, the carnivore diet can help stabilize blood sugar levels.

Anecdotally, people also report improvements in digestive issues, arthritis, and skin conditions after switching to the all-meat diet.

Foods to Eat on the Carnivore Diet

Here are some of the foods allowed as part of the carnivore way of eating:

• Beef: steaks, roasts, ground beef, etc.
• Poultry: chicken, turkey, duck, etc.
• Pork: chops, bacon, ham, etc.
• Lamb: chops, leg of lamb, etc.
• Game meat: bison, elk, venison, boar, etc.
• Fish and shellfish: salmon, sardines, shrimp, lobster, etc.
• Eggs: chicken, duck, etc.
• Dairy: butter, hard cheese, heavy cream, plain yogurt

Beverage-wise, stay hydrated by drinking water, herbal tea, or black coffee.

Foods to Avoid on the Carnivore Diet

Here are the foods and ingredients that should be eliminated on the carnivore diet:

• Fruits and fruit juice
• Vegetables
• Grains: wheat, rice, oats, corn, etc.
• Beans and legumes
• Nuts and seeds
• Plant-based oils: olive oil, coconut oil, avocado oil, etc.
• Condiments and sauces with added sugars or other additives
• Snack foods, sweets, and processed foods
• Alcohol

This diet is very restrictive, so consult a healthcare professional before making any drastic changes.

Salted vs. Unsalted Butter on the Carnivore Diet

Butter is one of the few dairy products allowed on the carnivore diet, along with hard cheeses and plain yogurt. But should you opt for salted or unsalted butter?

Here is an overview of the differences between the two when it comes to nutritional value, taste, price, and more.

Nutritional Value

Salted and unsalted butter have minimal differences nutritionally. The main distinction is that salted butter contains added salt, while unsalted does not.

According to the USDA, one tablespoon (14 grams) of unsalted butter contains:

• 102 calories
• 11.5 grams fat
• 2.8 grams saturated fat
• 0 grams carbs
• 0 grams protein
• 2% DV calcium
• 0% DV iron

Meanwhile, one tablespoon of salted butter provides:

• 102 calories
• 11.5 grams fat
• 2.8 grams saturated fat
• 0 grams carbs
• 0 grams protein
• 2% DV calcium
• 0% DV iron
• 115 mg sodium

As you can see, the main difference is the 115 mg of sodium in the salted variety. The rest of the nutrition profile remains the same.

Taste

In terms of taste, salted butter has a saltier, stronger flavor. Meanwhile, unsalted has a more delicate, sweet taste.

Salted butter can add a hit of flavor and saltiness to dishes like scrambled eggs, steak, and vegetables. Because it provides its own saltiness, you may need less added salt in recipes that call for salted butter.

On the other hand, unsalted butter allows you to control the exact amount of salt added to recipes. Its neutral taste also lets the other ingredients shine rather than overpowering them.

Price

Salted butter is generally a few cents cheaper than unsalted butter. This is because it requires less processing without the step of removing salt during production.

However, with only a small price difference, cost likely won’t be the deciding factor between the two.

Storage Life

Salted butter may have a slightly longer shelf life compared to unsalted. The salt acts as a preservative to better protect against spoilage.

However, both varieties still have a relatively short shelf life of about 3-4 weeks when refrigerated. They can be frozen for up to 9-12 months for longer storage.

Cooking Uses

In most recipes, both salted and unsalted butter can be used interchangeably. However, there are some differences in how they’re best used:

• For spreading on bread or cooking eggs, pancakes, etc., salted butter adds flavor.
• For baking sweets like cookies, cakes, or pastries, unsalted allows better control of sweetness and saltiness.
• For cooking vegetables, unsalted brings out their natural flavors.
• For making sauces or dips, unsalted gives flexibility in seasoning.
• For butter-heavy recipes like croissants, the saltiness of salted butter can overwhelm.

Is Salted or Unsalted Butter Better for the Carnivore Diet?

On the carnivore diet, both salted and unsalted butter are perfectly acceptable. The choice comes down to personal preference.

Here are some factors to consider when deciding between the two on a carnivore diet:

Sodium Intake

The carnivore diet can be relatively high in sodium, as salt is commonly used to flavor meats, eggs, etc. If following a no-salt or low-sodium diet, unsalted butter may be a better choice.

However, if sodium intake isn’t a concern, salted butter can provide a flavor boost.

Added Minerals

Some salted butters also contain added minerals like potassium and magnesium. These can help increase electrolyte intake on a low-carb carnivore diet.

Check the label to see if any additional minerals are included in the salted butter you buy.

Grass-Fed vs Grain-Fed

On the carnivore diet, grass-fed dairy is preferred whenever possible for a more natural, nutritious option. Grass-fed butter is richer in vitamins A and E compared to grain-fed.

Both salted and unsalted varieties of grass-fed butter are widely available.

Baking and Cooking Uses

If baking sweets like cakes, cookies or pastries as an occasional treat, unsalted butter gives you more control over sweetness and saltiness.

For cooking eggs, meat, and non-starchy vegetables, both options work well. Salted butter adds a punch of flavor.

Sample Meal Plan with Butter Options

Here is a sample one-day carnivore meal plan with butter options:

Breakfast

• 3 eggs scrambled in 1 tbsp grass-fed unsalted butter
• 2 strips uncured bacon
• 1/2 avocado
• Coffee with 1 tbsp heavy cream

Lunch

• Arugula salad with grilled chicken, walnuts, and creamy blue cheese dressing made with unsalted butter

Dinner

• Butter basted ribeye steak
• Roasted Brussels sprouts in 1 tsp salted butter

Snack

• 1 oz cheddar cheese
• Sliced cucumbers dipped in salted butter

This meal plan uses both unsalted and salted butter for different purposes.

The unsalted butter is good for scrambling eggs and making the blue cheese dressing allow full control over seasoning. Meanwhile, the salted butter adds a boost of flavor to the roasted Brussels sprouts and cucumber snack.

Finding Quality Butter on the Carnivore Diet

On the carnivore diet, opt for the highest quality butter whenever possible. Here’s what to look for:

• Organic: Butter from grass-fed, organic cows is ideal to minimize hormones, pesticides and additives.
• Grass-fed: Grass-fed butter is more nutritious with a richer flavor and deeper color.
• Minimal ingredients: Choose butter with just cream and salt rather than gums, flavorings or oils.
• Full fat: Always opt for full-fat butter, not light or low-fat versions with more additives.

Quality butter from pasture-raised cows can be found at health food stores, specialty grocers, and some regular supermarkets. Buying in bulk online can also help save money.

Potential Concerns About Butter on the Carnivore Diet

Here are some things to keep in mind about including dairy butter on a carnivore diet:

• Food sensitivities: Some people do not tolerate dairy well. Try eliminating it to see if symptoms improve.
• Sodium intake: If eating a lot of salted butter, monitor sodium levels.
• Saturated fat: Butter is high in saturated fat. Keep portions in moderation.
• Quality sources: Opt for the best quality butter you can find and afford.

Listen to your body and tailor your intake based on how you feel. High quality butter can be included alongside other animal foods as part of a balanced carnivore diet.

Butter Tips for the Carnivore Diet

Here are some simple tips for incorporating butter into your carnivore diet:

• Use butter to fry, scramble or poach eggs for breakfast.
• Sauté vegetables like asparagus, mushrooms or cabbage in butter.
• Add a slice of butter on top of grilled steaks or fish.
• Roast meat and vegetables with a coating of melted butter.
• Cook spinach or other greens in butter for added richness.
• Blend butter into coffee for a creamy, frothy drink.
• Spread butter onto burger patties before cooking for extra moisture.

Get creative with recipes to take advantage of butter’s creamy texture and pure, delicious flavor. Use salted and unsalted varieties to suit different needs.

Frequently Asked Questions

Is butter allowed on the carnivore diet?

Yes, butter is allowed on the carnivore diet. Along with other full-fat dairy like cheese and heavy cream, it’s one of the few non-meat foods permitted.

Is salted or unsalted butter healthier?

Salted and unsalted butter are nearly identical health wise, apart from the added sodium in salted varieties. Both can fit into a healthy diet in moderation.

Can you eat too much butter on the carnivore diet?

It’s best to keep butter intake moderate on a carnivore diet. While it provides beneficial fats, eating large amounts may lead to excessive calories, saturated fat and sodium.

Does grass-fed butter have health benefits?

Yes, grass-fed butter is more nutritious than conventional butter. It provides more vitamin A, E, K2, CLA, and omega-3s for better health.

Is ghee better than butter on the carnivore diet?

Ghee and butter are comparable health wise. Ghee offers a slightly higher smoke point and lacks lactose, so it may be better tolerated by some. Both can be included in a carnivore diet.

The Bottom Line

On the carnivore diet, quality butter can be a tasty addition to meals and a good source of fat. Salted and unsalted butter both provide similar nutrition in a concentrated source.

Opt for grass-fed, organic varieties whenever possible for maximum quality. Use salted butter for flavor and unsalted when more control over seasoning is needed.

Enjoy butter in moderation along with other animal foods as part of a balanced low-carb, high-fat carnivore diet.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.