Nut butters (including traditional peanut butter) are a type of spread made from ground nuts and are frequently seen in lists of butter alternatives. Coconut oil is a type of vegetable oil that is derived from the flesh of coconuts. It has a number of benefits that make it a good choice for cooking and baking. Not only can nonfat Greek yogurt be a popular butter substitute when baking, but it can be a great way to enjoy a baked potato if you are trying to lower your daily value of fat intake.

Soy margarine

And be aware, the pronounced flavor of Greek yogurt may be noticeable. Whipped Butter incorporates air, making it unsuitable for precise baking measurements unless weighed rather than measured by volume. It melts rapidly during cooking, potentially leading to faster browning in sautéed dishes, and affects the texture in delicate batters. MCTs are a type of saturated fat that is metabolized differently by your body. They’re absorbed and used for energy more quickly than other types of fat.

• Applesauce is also a great source of dietary fiber, which can help to improve digestion, regulate blood sugar levels, and promote feelings of fullness and satiety.
• Given the heart health impact of eating butter (and other foods high in saturated fat), it’s important to consider alternatives.
• This duo will have you enjoying a fiber-packed snack that combines a crunchy texture from the celery with creaminess from the cheese.
• Bananas are also a great source of dietary fiber, which can help to improve digestion, regulate blood sugar levels, and promote feelings of fullness and satiety.
• So, you can expect nothing but delicious buttery goodness from their reduced-fat butter too.
• This plant-based oil spread has a total of just 35 calories per tablespoon and 80% less saturated fat than regular butter.

Low Calorie Butter Alternatives: Less Fat & Rich in Taste

An all-around heart-healthy diet, one that includes lots of fruits, vegetables, and whole grains, along with poultry, fish, nuts, and certain vegetable oils, can help lower your cholesterol. In one, olive oil led to lower total and LDL cholesterol and higher HDL cholesterol than butter. In a large study over 33 years, regular butter users had higher mortality, or death due to all causes (including heart disease), compared to plant-oil users. Given the heart health impact of eating butter (and other foods high in saturated fat), it’s important to consider alternatives. Probiotics have been shown to help reduce the risk of certain digestive disorders, such as irritable bowel syndrome and inflammatory bowel disease.

Plant-Based Butters: A Growing Trend

Not only does it taste great, but it’s also packed with nutrients that are good for your heart. Most plant-based butters eliminate or significantly reduce these ingredients, offering a lower-calorie, low-fat option. One potential drawback of low-fat butter alternatives is the altered taste and texture compared to regular butter. The reduced fat content can result in a less creamy and flavorful product, which may not be as satisfying for some individuals. The addition of artificial flavors and other additives can also create a taste that some find undesirable. If you want a tasty plant-based butter option that has the look and feel of real sticks of butter, this low calorie vegan butter from Melt Organic is a great pick.

Monounsaturated fats

These spreads are a good alternative to butter and per tablespoon contain about 50 to 100 calories and 7 to 11 grams of fat. The spread is made with the healthy combination of coconut oil and cashews, which gives it a rich and buttery taste. There are many non-dairy butter spreads in every grocer store today. They typically have one main oil by which they’re advertised, such as a canola or olive oil spread. Additionally, while the use of artificial trans fats has been banned in many countries, some kinds of margarine still contain small amounts of trans fats, which are harmful to heart health (26).

The Best Butter Substitute, Plus 5 Other Healthy Fat Swaps

That said, depending on the brand and flavoring, some are higher in added sugar and sodium. Although they don’t have much flavor, chia seeds take on a jelly-like consistency when soaked in liquid, making them a great ingredient for puddings. This duo will have you enjoying a fiber-packed snack that combines a crunchy texture from the celery with creaminess from the cheese. Nutrition Action provides honest, unbiased, science-based advice on nutrition and health. Looking ahead, the Anhydrous Milk Fat (Butter Oil) market is expected to continue its growth trajectory.

Fat Free Butter Substitutes (Healthy Alternatives That Actually Work)

Earth Balance vegan butter tastes just as great as butter…many people like it even better! They have dozens of varieties, including whipped butter and baking sticks. Embracing a plant-based lifestyle doesn’t mean bidding farewell to the indulgent richness of buttery goodness. It’s time to embark on a tasteful exploration of vegan butter—the smooth and creamy sensation that’s melting hearts and toasts everywhere? Replacing saturated fat with unsaturated fat may lower the risk of cardiovascular disease.

Healthiest Butter Substitutes for Cooking and Baking

Mashed bananas are a great replacement for butter in baking recipes. Bananas add moisture and sweetness to baked goods, while also providing a subtle flavor that complements other ingredients. Whether fat-free butter fits into your kitchen depends on your goals , tastes , and tolerance for processed ingredients . Women looking to reduce saturated fat and caloric load may find value in using such products—but ideally, they should be one part of a unimeal rating broader shift toward nutrient-focused eating. The healthiest approach typically involves moderating fat intake rather than eliminating it entirely . This balanced perspective allows you to manage calories while still obtaining the essential benefits that dietary fats provide.

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Butternut squash puree is also a great option for those looking to reduce their calorie and fat intake. This spread is free from dairy, gluten, partially hydrogenated oils, and trans fats. But don’t be fooled into thinking it’s just an empty tub of butter substitute. Smart Balance earns its spot as a healthy alternative because it’s enriched with heart-healthy oils, omega-3s, and vitamins.

However, it only has a small amount of lactose, and most people with lactose intolerance can have it. Nutritional yeast is also a complete protein, meaning that it contains all nine essential amino acids that our bodies cannot produce on their own. This makes it a great source of protein for vegetarians and vegans, who may struggle to get enough protein in their diets. Another benefit of ghee is that it’s a good source of butyric acid, a type of short-chain fatty acid that has been shown to have anti-inflammatory properties and may help support digestive health. Some research has even suggested that butyric acid may be helpful in reducing the risk of colon cancer.

Although butter is typically made from cow’s milk, there are a variety of specialty versions made from the milk of other mammals. Bordier is an artisan French butter, produced by Jean Yves-Bordier in the Brittany region, that’s prized by chefs and foodies. Lurpak, a type of Danish butter, is one of the highest quality imported butters available in the United States. Certified organic by the United States Department of Agriculture, Horizon Organic is made from the milk of cows that receive 100% organic feed free from synthetic pesticides (10). Made in small batches on a Wisconsin farm from pasture-raised organic milk, Organic Valley Salted Butter is high quality.

So Much Buttery Flavor!

As you can guess, it’s high in fat, especially saturated fat (63%) — the fat known to raise bad cholesterol levels in your body. Butter is a great way to add flavor and richness to food, and with these low calorie options, you can use them for all of the things you would use regular butter for. This Country Crock churn-style butter is another popular low calorie butter alternative. It has a rich, buttery flavor, and it’s super smooth, making it perfect for spreading on toast, bagels, English muffins, and more. With that said though, this stuff does have about 50% more calories than the I Can’t Believe It’s Not Butter kind.

It’s designed to be used just like butter, from spreading onto bread to sautéing and baking. Made from a blend of shea butter and coconut oil, this product contains mostly organic ingredients and is free of palm oil. Amongst vegan butter brands for baking, Wildbrine provides popular butter alternatives for all vegans. The company’s vegan butter, named the Wild Creamery European – Style Butter is one of its kind and has blessed many baked goodies with its mere presence.