Table of ContentsView AllTable of ContentsWhy Replace Butter?Popular SubstitutesSubstitutes for BakingSubstitutes to Spread
Table of ContentsView All
View All
Table of Contents
Why Replace Butter?
Popular Substitutes
Substitutes for Baking
Substitutes to Spread
Butter is a kitchen staple due to its taste and versatility in cooking and baking. Most people can eat butter in moderation. However, if you have issues such as a milk allergy, lactose intolerance, or weight management, you may want to avoid or cut down on butter.
Fortunately, there are many ways to enjoy food without butter. Alternatives like olive oil, coconut oil, and ghee can replace butter. Which substitute is healthiest for you depends on your health concerns.
kajakiki / Getty Images
Why You May Need to Replace Butter
Milk Allergy
Amilk allergyoccurs when the immune system mistakes the proteins in milk as harmful. When the body releaseshistamine, symptoms include coughing, wheezing, and hives. Milk allergies are most common in infants and young children because most eventually outgrow it.
If you’re allergic to milk, avoid all products that contain milk, which includes butter and some artificial butter flavors.
Lactose Intolerance
If you havelactose intolerance, your body doesn’t make enough of an enzyme called lactase, making it difficult to digest lactose.Butter has a small amount oflactose, so some people with lactose intolerance can eat it anyway. But if you’re highly intolerant to lactose, you might want to avoid it.
Other Health Reasons
Less than 10% of your total daily calories should come fromsaturated fat.One tablespoon of salted butter has 7.3 grams of saturated fat, which equals 36% of the daily value of a 2,000-calorie diet. It also has 102 calories and 30.5 milligrams of cholesterol.
Regularly eating a lot of butter can lead to weight gain andhealth issueslinked to weight gain. Research suggests that replacing saturated fats withunsaturated fatsin vegetable oils, nuts, seeds, or whole grains may lower the risk of heart disease.
A bit of butter is probably not harmful for most healthy people, but it’s still much higher in saturated fats than plant-based oils such asextra-virgin olive, soybean, andcanola.
Olive Oil
Olive oil is dairy-free, so it’s a good butter substitute if you’re allergic to milk or are lactose intolerant. One tablespoon of olive oil has 124 calories, no cholesterol, and 9% of the daily value for saturated fat.It is a key part of theMediterranean dietand is alsoketo-,vegetarian-, andvegan-friendly.
Replacing saturated fats withmonounsaturatedfats can help reduce levels oflow-density lipoprotein (LDL) cholesterol(“bad” cholesterol).Olive oil is high in monounsaturated fats and has antioxidant and anti-inflammatory properties. Research suggests a link between a lower risk of heart disease, some cancers, anddementiain those who eat more olive oil than those who eat less or none.
You can substitute olive oil for butter in many ways, including:
Coconut Oil
Coconut oilis dairy-free and goes with keto, vegetarian, and vegan diet plans. But it’s about 90% saturated fat.Coconut oil is not better than butter if you’re trying to avoid saturated fat. It raises LDL cholesterol as much as butter, beef fat, or palm oil.One tablespoon of coconut oil has 121 calories and no cholesterol.
You can use coconut oil instead of butter to sauté vegetables or season sauces. However, because coconut oil contains more solid fats, use 25% less than what is called for in a recipe.
Ghee
Gheeis clarified butter. It’s made with milk, so it’s not a good substitute for butter if you have a milk allergy. However, it only has a small amount of lactose, and most people with lactose intolerance can have it.One tablespoon of ghee has 123 calories and about 36 grams of cholesterol.
Due to its fat content, ghee is compatible with a keto diet. Since it’s made with milk, it’s not vegan but may be acceptable on some vegetarian diets. You can use ghee just like butter, such as:
Plant-Based Butter
Plant-basedbutters are dairy-free, so they’re a good butter substitute for those with milk allergy or lactose intolerance. Plant-based oils include:
They are a good option if you follow aveganor vegetarian diet. Depending on the specific ingredients, they may or may not be compatible with a keto diet.
A Word From VerywellGhee, extra virgin olive oil, and avocado oil are healthy alternatives to butter. However, they are still high in fat, so consume them in moderation to stay within the recommendations of less than 10% saturated fat intake and 20% to 35% total fat daily.—JAMIE JOHNSON, RDN, MEDICAL EXPERT BOARD
A Word From Verywell
Ghee, extra virgin olive oil, and avocado oil are healthy alternatives to butter. However, they are still high in fat, so consume them in moderation to stay within the recommendations of less than 10% saturated fat intake and 20% to 35% total fat daily.—JAMIE JOHNSON, RDN, MEDICAL EXPERT BOARD
Ghee, extra virgin olive oil, and avocado oil are healthy alternatives to butter. However, they are still high in fat, so consume them in moderation to stay within the recommendations of less than 10% saturated fat intake and 20% to 35% total fat daily.
—JAMIE JOHNSON, RDN, MEDICAL EXPERT BOARD
Other Substitutes for Baking
In baking, butter doesn’t just add flavor. It adds moisture, keeps ingredients from sticking together, and encourages flaky crusts. In general, you’ll want to use a solid alternative when a recipe calls for butter and an oil alternative for recipes requiring melted butter. The healthiest choices depend on your reasons for avoiding butter. Some options are:
You can also use soft margarine in place of butter. There are a lot of differences from brand to brand, so check labels carefully to see how much saturated and unhealthytrans fatsit has. Some brands may contain dairy.
Other Substitutes as a Spread
Bread and butter are a classic combo. But there are many things you can spread on bread, crackers, or other foods to add savory flavor and texture. Here are just a few ideas:
Summary
Most people can enjoy butter in moderation. But those with certain health issues, such as lactose intolerance or milk allergy, should avoid eating it. Fortunately, there are many alternatives to butter in cooking, baking, or as a spread. Which one is the healthiest depends on your specific health concerns.
Finding the right butter substitute may take some trial and error. Each alternative has its nutritional profile and potential health benefits and downsides. Be sure to read all product labels carefully to make the healthiest choice.
17 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Children’s Hospital of Philadelphia.Milk allergies.
Johns Hopkins Medicine.Milk allergy diet.
National Institute for Diabetes and Digestive and Kidney Diseases.Lactose intolerance.
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary guidelines for americans, 2020-2025. 9th Edition.
U.S. Department of Agriculture.Butter, salted.
Harvard T.H. Chan School of Public Health.We repeat: Butter is not back.
U.S. Department of Agriculture.Olive oil.
American Heart Association.The skinny on fats.
Harvard Health Publishing.Is extra-virgin olive oil healthy?
Sekhar S, Makaram Ravinarayan S, Kashmer D Yu A, et al.Are we nuts over coconuts? Studying the effects of coconut oil on low-density lipoprotein and cardiovascular diseases.Cureus.2022 Apr 17;14(4):e24212. doi:10.7759/cureus.24212
American Heart Association.Advisory: Replacing saturated fat with healthier fat could lower cardiovascular risks.
U.S. Department of Agriculture.Oil, coconut.
Harvard T.H. Chan School of Public Health.Coconut oil.
Portnoi PA, MacDonald A.The lactose and galactose content of milk fats and suitability for galactosaemia.Mol Genet Metab Rep. 2015;5:42-43. doi:10.1016/j.ymgmr.2015.10.001
U.S. Department of Agriculture.Ghee, clarified butter.
Gorrepati K, Balasubramanian S, Chandra P.Plant based butters.J Food Sci Technol. 2015 Jul;52(7):3965-76. doi:10.1007/s13197-014-1572-7
Meet Our Medical Expert Board
Share Feedback
Was this page helpful?Thanks for your feedback!What is your feedback?OtherHelpfulReport an ErrorSubmit
Was this page helpful?
Thanks for your feedback!
What is your feedback?OtherHelpfulReport an ErrorSubmit
What is your feedback?
