Grass-Fed vs Regular Butter: Nutrition and Calorie Comparison
Butter is a popular staple in many kitchens. Spread on toast, baked into pastries or used for cooking, butter adds rich flavor and creamy texture to foods. There are different types of butter to choose from - namely grass-fed butter versus regular butter. The type you opt for can make a difference in calories and overall nutrition.
Grass-fed butter comes from cows that ate grass and other foraged plants. Regular butter comes from cows that were fed grain-based feeds. Grass-fed butter has risen in popularity due to potential health benefits linked to the milk it's made from.
Understanding how grass-fed and regular butter compare can help decide if it's worth paying extra for the grass-fed option. Here's a detailed look at the similarities and differences.
Calories in Butter
One of the first things you may wonder about grass-fed versus regular butter is calories. After all, who doesn't want to make the healthier choice?
The short answer - both grass-fed and regular butter contain about the same number of calories. One tablespoon of butter has around 100 calories, regardless of what the cows ate. The calorie count in butter mainly comes from fat since it's about 80% fat and 20% water.
This means choosing grass-fed for calorie savings alone isn't necessary. Where you may see a difference is in the nutritional profile, which we’ll explore more below.
Fat Content in Butter
Since the majority of calories in butter come from fat, the type of fat matters. With butter, you'll find several types of fat:
- Saturated fat
- Monounsaturated fat
- Polyunsaturated fat
Grass-fed and regular butter have similar amounts of total fat - about 12 grams per tablespoon. However, grass-fed tends to provide more heart-healthy fats compared to regular.
Saturated Fat
Saturated fat has long been vilified for increasing heart disease risk. Yet the link between saturated fat from dairy and heart disease remains controversial.
Grass-fed and regular butter both contain saturated fat. But grass-fed has a healthier fatty acid profile. It contains lower amounts of palmitic acid and myristic acid, which are more strongly tied to inflammation and insulin resistance.
Monounsaturated Fat
Grass-fed butter boasts more monounsaturated fat than its regular counterpart. This type of fat may help lower heart disease risk by improving cholesterol levels and reducing inflammation.
Polyunsaturated Fat
When it comes to polyunsaturated fats, grass-fed wins again. It supplies a higher concentration of omega-3 fatty acids compared to regular butter.
Omega-3s are linked to many benefits including lower blood pressure, improved brain function and reduced inflammation. Studies show the higher omega-3 content in grass-fed dairy may translate to health perks.
Vitamin and Mineral Content
In addition to fat differences, the vitamin and mineral content can vary between grass-fed and regular butter:
Vitamin A
Butter is an excellent source of vitamin A, which supports immune function and eye health. Grass-fed butter contains even higher levels of vitamin A than regular butter.
Vitamin E
Vitamin E is a powerful antioxidant that protects your cells. Grass-fed butter has significantly higher vitamin E levels than regular butter.
Vitamin K2
Important for bone and heart health, vitamin K2 occurs in greater concentration in grass-fed butter.
Conjugated Linoleic Acid (CLA)
CLA is a naturally occurring fatty acid in dairy that holds promise for anti-cancer effects. Grass-fed butter can contain 2-5 times more CLA than regular.
Beta-Carotene
Grass-fed butter also provides higher levels of beta-carotene, which the body converts into vitamin A.
Grass-Fed Butter Nutrition Facts
Let's compare the nutrition facts of Kerrygold grass-fed butter versus a typical regular butter like Land O’Lakes:
Kerrygold Nutrition Facts
Serving Size: 1 Tbsp (14g)
- Calories: 102
- Total Fat: 11g
- Saturated Fat: 7g
- Trans Fat: 0g
- Polyunsaturated Fat: 0.4g
- Monounsaturated Fat: 3.3g
- Cholesterol: 31mg
- Sodium: 0mg
- Total Carbohydrate: 0g
- Protein: 0g
- Vitamin A: 15% DV
- Calcium: 0% DV
Land O'Lakes Nutrition Facts
Serving Size: 1 Tbsp (14g)
- Calories: 100
- Total Fat: 11g
- Saturated Fat: 7g
- Trans Fat: 0g
- Polyunsaturated Fat: 0.2g
- Monounsaturated Fat: 2.9g
- Cholesterol: 31mg
- Sodium: 90mg
- Total Carbohydrate: 0g
- Protein: 0g
- Vitamin A: 8% DV
- Calcium: 0% DV
Comparing butter labels shows the grass-fed Kerrygold contains more monounsaturated and polyunsaturated fat while still having the same amount of calories and saturated fat as regular Land O'Lakes butter.
Grass-Fed Butter Benefits
Current research indicates grass-fed butter may offer advantages over regular butter:
1. Rich in Heart-Healthy Fats
The fatty acid composition with more monounsaturated fat, CLA and omega-3s promotes better heart health.
2. Higher in Antioxidants
Higher concentrations of antioxidants like vitamin E and beta-carotene help fight disease.
3. Decreased Inflammation
Higher omega-3s and better fatty acid ratios are linked to lower inflammation.
4. Improved Cholesterol Levels
Grass-fed butter may improve HDL (good) cholesterol and shift LDL (bad) particles to a less dangerous form.
5. Better for Blood Sugar Control
The fatty acid profile in grass-fed dairy may improve insulin sensitivity.
Regular Butter Considerations
The nutritional profile of regular butter depends on what the cows ate. Grain-fed cattle eat a diet heavy on corn, soy or wheat versus grass. Here's how this affects regular butter:
1. Lower Omega-3 Fatty Acids
Grain-fed cows produce butter with lower levels of healthy omega-3 fats compared to grass-fed.
2. Less Conjugated Linoleic Acid
Regular butter contains minimal CLA, which has anti-cancer benefits.
3. Fewer Antioxidants
Lower concentrations of antioxidants like vitamins A, E and beta-carotene occur in
FAQs
Does grass-fed butter have fewer calories than regular butter?
No, grass-fed and regular butter contain about the same number of calories. Each tablespoon of butter has around 100 calories.
Is grass-fed butter better for you?
Research shows grass-fed butter contains higher levels of heart-healthy fats, vitamins, antioxidants and conjugated linoleic acid (CLA). These nutritional differences may provide health benefits.
Does grass-fed butter taste different?
Yes, grass-fed butter has a richer, more luxurious taste. The yellow color is also deeper than regular butter.
Is Kerrygold butter grass-fed?
Yes, Kerrygold butter is made from the milk of grass-fed cows. It's one of the most popular brands of grass-fed butter.
Is grass-fed butter worth the extra cost?
Grass-fed butter is more expensive but provides more nutrients and health-promoting compounds like omega-3s. If it fits your budget, grass-fed is considered the healthier choice.
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.
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