What is Butter? Nutrition Facts, Types, and Uses of Butter

What is Butter?

Butter is a dairy product that has been around for centuries. It is made by churning fresh or fermented cream or milk to separate the butterfat from the buttermilk. Butter is valued for its rich flavor and is used for cooking, baking, and as a spread.

The basic process of making butter begins by gathering cream, the fatty portion of milk. The cream contains between 30-40% butterfat. The cream is then agitated or churned which causes the fat globules to stick together and form butter. The remaining liquid is the buttermilk which is drained off. The butter is then kneaded to remove any remaining buttermilk and create a smooth texture. Some salt is usually added for flavor. This basic churning process remains relatively similar to how butter has been made for hundreds of years.

Types of Butter

There are several main types of butter including:

• Regular butter - Made from pasteurized cream, this is the most common type of butter found in supermarkets.
• Salted vs. unsalted butter - Salted butter contains added salt for flavor, while unsalted or sweet butter contains no added salt.
• Whipped butter - Whipped with air to make it lighter and fluffier.
• European-style butter - Contains a higher butterfat content than regular butter, around 82-86%.
• Clarified butter/Ghee - Simmered to separate and remove the milk solids from the butterfat.
• Cultured butter - Made from fermented cream, it has a distinctive tangy flavor.
• Grass-fed butter - Made from the milk of cows that were grass-fed rather than grain-fed.
• Organic butter - Made from organic cream from cows not treated with antibiotics or hormones.
• Raw/unpasteurized butter - Not pasteurized to remove potentially harmful bacteria.

Nutrition Profile

Butter contains a number of important nutrients but is high in saturated fat:

• High in vitamin A - essential for immune function and eye health.
• Contains vitamin D, E, and K.
• Good source of the antioxidant selenium.
• Contains butyrate, a short-chain fatty acid beneficial for gut health.
• High in conjugated linoleic acid (CLA) - an antioxidant that may have cancer-fighting effects.
• High in saturated fat - butter is around 50-65% saturated fat.
• Contains cholesterol - around 215mg per 100 grams.
• High in calories - around 717 calories per 100 grams.

The high saturated fat and calorie content of butter means it should be eaten in moderation as part of a balanced diet. But when consumed in small amounts, the vitamins and antioxidants in butter can provide some health benefits.

Grass-Fed vs. Grain-Fed Butter

The type of diet cows eat affects the nutritional composition and overall quality of the butter. Grass-fed butter comes from cows that eat mostly grass and other foraged plants. Grain-fed butter comes from cows fed high-energy grains like corn, soy, and barley to boost milk production.

Here is how grass-fed and grain-fed butter compare:

Nutrition

• Grass-fed is higher in vitamin K2, CLA, omega-3s, and antioxidants like beta-carotene.
• Grain-fed is higher in omega-6 fatty acids and lower in nutrients.
• Both have similar amounts of saturated fat and calories.

Fat Profile

• Grass-fed has a better fatty acid profile with more anti-inflammatory fats.
• Grain-fed contains more pro-inflammatory omega-6s.
• The ratio of omega-6 to omega-3 is lower in grass-fed.

Appearance & Texture

• Grass-fed butter has a deeper yellow color from high carotenoid content.
• It also has a richer flavor described as grassy or nutty.
• Grain-fed is paler in color with a milder flavor.
• Grass-fed tends to be softer while grain-fed is harder.

Environmental Impact

• Grass-fed cows help improve soil health and sequester carbon.
• Grain-fed cows require more water, land for grain crops, and pollute more manure.

Overall, grass-fed butter is considered the healthier and more sustainable choice. But it is typically more expensive than conventional grain-fed butter.

Clarified Butter vs. Whole Butter

Clarified butter, or ghee, is butter where the milk solids have been removed. Whole butter contains the butterfat as well as milk proteins and sugars. Here's how they compare:

• Smoke point - Clarified butter has a higher smoke point of around 485°F compared to 350°F for whole butter.
• Shelf life - Clarified butter can be stored for longer periods without refrigeration.
• Flavor - Clarified butter has a nutty flavor without the buttery undertones from milk solids.
• Nutrition - Clarified butter contains mostly butterfat, so it's higher in calories but lower in carbs and protein.
• Uses - Whole butter is preferred for spreading, while clarified works better for high-heat cooking.

Clarified butter is a good choice when a higher smoke point and longer shelf life are desired. But for overall nutrition and flavor, whole butter is preferable.

Butter vs. Margarine

For many years, margarine was touted as the healthier alternative to butter due to its lack of saturated fat. However, not all margarines are created equal. Here's how butter and margarine stack up:

• Ingredients - Butter contains milk fat while margarine is vegetable oils, emulsifiers, and colorings.
• Saturated fat - Butter is high in saturated fat. Margarines can be high or low depending on the oils used.
• Trans fats - Margarine often contains trans fats from hydrogenated vegetable oils while butter contains little to no trans fat.
• Nutrition - Butter has more vitamins A, D, E, K2 and CLA, while fortified margarines offer more vitamin E.
• Uses - Butter has better flavor for spreading and cooking. Margarine works better for baking.

Ultimately, butter is often viewed as more natural and less processed than margarine. Minimally processed soft margarines can be an acceptable substitute for those looking to limit saturated fat intake. But moderation is key with any spread high in calories and fat.

Whipped Butter

Whipped butter, also called creamed butter, is a spreadable style of butter incorporated with air. During production, butter is whipped vigorously as it crystallizes to create a lighter texture. Here are some benefits of whipped butter:

• Has a creamy, fluffy consistency that is easy to spread straight from the refrigerator.
• The air incorporated reduces the density of the butter so there are fewer calories per serving.
• Whipping breaks the butterfat into smaller particles that cools quicker when served warm.
• Versatile for spreading on breads, cracking on vegetables, and using as a base for flavored butters.
• Often less expensive than buying a block of butter to whip yourself.

The main disadvantage of whipped butter is a shorter shelf life. The extra air can cause it to spoil more quickly. For optimal freshness, store whipped butter in the refrigerator and check expiration dates when purchasing.

Making Whipped Butter at Home

It's easy to make whipped butter at home with just a few simple steps:

1. Allow butter to soften to room temperature to make it pliable.
2. Use a fork or whisk to aggressively beat the butter for several minutes until light and fluffy.
3. For extra smoothness, whip with an electric mixer fitted with the paddle attachment.
4. Add any extra flavors if desired like honey, herbs, citrus or spices.
5. Whipped butter can be served immediately or chilled in the refrigerator to firm up.
6. Store in an airtight container for 1-2 weeks.

Making your own whipped butter at home gives you full control over the ingredients and flavors.

How to Soften Butter Quickly

Ever taken butter straight from the fridge and struggled to spread it on toast? Here are some tips for softening refrigerated butter quickly:

• Use the defrost setting on your microwave for 10-15 seconds at a time.
• Grate cold butter with a cheese grater to create thin, spreadable pieces.
• Cut into slices and leave at room temperature for 10-15 minutes.
• Heat briefly in a pan or microwave until just softened.
• Submerge the wrapper in warm water for 1-2 minutes.

If you know butter will be needed for spreading, baking etc., remember to take it out ahead of time so it can soften gradually at room temperature. Leaving out overnight is perfect. A butter bell crock also helps keep butter soft but not melted.

Is Butter Bad For You?

For years, butter was thought to be unhealthy due to the high amount of saturated fat. However, new research shows that it’s more complex than just looking at one nutrient:

• The saturated fat in dairy products like butter may not raise cholesterol and heart disease risk as previously assumed.
• Butter contains many beneficial vitamins, minerals, antioxidants, and other compounds.
• Consuming moderate amounts of high-quality butter as part of a balanced diet does not appear harmful for most people.
• Overeating butter can lead to excessive calorie and saturated fat intake which may increase health risks.

Current dietary guidelines no longer place hard limits on saturated fat from dairy. While overdoing any fat is unwise, the saturated fat in butter is not as concerning as once believed when consumed in moderation. Butter can be included as part of an overall healthy diet focused on fruits, vegetables, whole grains, lean proteins, legumes, nuts, seeds, and healthy fats.

Potential Benefits of Butter

Here are some of the potential benefits associated with eating high-quality butter:

• Source of fat-soluble vitamins - Rich in vitamins A, D, E and K.
• Contains butyrate - A short-chain fatty acid beneficial for gut health.
• Source of conjugated linoleic acid (CLA) - A fat linked to anti-cancer properties.
• Rich flavor - Makes foods more palatable which may reduce overeating.
• Promotes satiety - Fat is satisfying which helps curb appetite and eat fewer calories overall.

Including a moderate amount of butter in the diet, especially as a substitute for refined carbs like white bread or sugar, may come with some benefits.

Is Butter Dairy Or Vegan?

Traditional butter is a dairy product made from cow's milk. However, there are several types of non-dairy vegan "butter" available:

• Margarine - Made from vegetable oils instead of dairy milk and cream.
• Nut and seed butters - Such as almond butter, cashew butter and sunflower seed butter.
• Coconut oil spreads - Made from coconut oil blended with other ingredients like cashews.
• Yeast spreads - Fermented spreads made from sources like cultured coconut oil or soybean oil.
• Nutritional yeast butter - Made by blending nutritional yeast with plant-based ingredients.

Vegan butter alternatives mimic some of the properties of butter like being creamy and spreadable. However, they do not fully replicate the rich dairy flavor of real butter. When swapping in a vegan butter, be mindful that the nutrition profile and cooking characteristics may vary.

Butter Storage And Handling

Proper storage and handling helps retain butter's flavor and extend its shelf life. Here are some tips:

• Store butter tightly wrapped in its original packaging or in an airtight container.
• For optimal freshness, store in the refrigerator.
• Avoid prolonged heat exposure by not leaving out at room temperature.
• Use within 3 weeks for whipped butter, and 1-3 months for refrigerated whole butter.
• Freeze for 6-9 months to minimize food waste if won't use in time.
• Soften on the counter for a couple hours or use short bursts in the microwave.
• Avoid re-freezing and re-softening multiple times which degrades texture.

With proper storage in the fridge or freezer, butter can last for months. Keep an eye on use-by dates for best quality and flavor.

Popular Ways To Use Butter

Butter is one of the most versatile ingredients in the kitchen. Here are some popular ways it is used:

• Spread on breads, biscuits, muffins, waffles, pancakes etc.
• Sauté vegetables, seafood, eggs and meats.
• Roast potatoes, carrots, broccoli and other veggies.
• Grease pans for baking cookies, cakes, breads and pastries.
• Add richness and moisture to baked goods like muffins, cookies and pie crusts.
• Make sauces and pan sauces enriched with butter.
• Toast spices and nuts in butter for depth of flavor.
• Finish dishes with a pat of flavored compound butter.
• Use for high-heat cooking due to its smoke point compared to oils.

When cooking and baking, butter adds irresistible richness, moisture and flavor. Spreading it on bread or vegetables adds a touch of indulgence.

Butter in Baking - Why it Makes Baked Goods Better

When it comes to baking, butter really shines and makes baked goods extra tasty. Here's why it improves the quality:

• Introduces distinct, dairy flavor.
• Water in butter creates steam leavening for products to rise.
• Solid fat structure of butter creates a flaky, tender texture.
• Butterfat tenderizes the gluten strands in dough and batters.
• Helps cookie dough spread before baking into the characteristic shape.
• Adds richness, moisture, and golden color to crusts.
• Improves mouthfeel and extends freshness of baked goods.

When deciding between butter and oil in baking, keep in mind that solid butter performs different functions than liquid oils. For the best results, use regular butter unless the recipe specifically calls for oil or shortening.

Making Butter at Home

Making homemade butter is a fun kitchen project and a great way to know exactly

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.