Butter Macros: Complete Nutrition Facts & Calories

Butter is pure fat—and for macro trackers, that’s either a challenge or an opportunity depending on your goals. At 102 calories per tablespoon with zero carbs, butter is a keto dream but a calorie-deficit nightmare if you’re not careful.

Understanding butter macros is essential because it shows up everywhere: cooking, baking, spreading, and finishing dishes. This guide helps you track butter accurately and use it strategically.

Butter Macros: Quick Reference

Here’s the essential butter nutrition breakdown:

Serving	Calories	Protein	Carbs	Fat
1 tbsp (14g)	102	0.1g	0g	12g
1 pat (5g)	36	0g	0g	4g
1 tsp (4.7g)	34	0g	0g	4g
1 stick (113g)	810	1g	0g	92g
100g	717	0.9g	0.1g	81g
1 oz (28g)	201	0.2g	0g	23g

Key insight: Butter is almost 100% fat. There’s negligible protein and effectively zero carbs.

Butter Stick Measurements

One stick of butter = 8 tablespoons = 1/2 cup = 113g = 810 calories

Butter Stick Portion	Tablespoons	Grams	Calories
Full stick	8	113g	810
3/4 stick	6	85g	608
1/2 stick	4	57g	405
1/4 stick	2	28g	202
1/8 stick	1	14g	102

Most butter wrappers have tablespoon markings—use them for easy tracking.

Butter Types Compared

Butter Type	Calories/tbsp	Fat	Notes
Regular salted	102	12g	Standard butter
Unsalted	102	12g	Same macros, no sodium
Grass-fed	102	12g	More omega-3s, same macros
European-style	108	12g	Slightly higher fat (82-86%)
Clarified/Ghee	112	13g	Pure fat, no milk solids
Whipped	70	8g	Air whipped in, less per volume
Light/reduced	50	6g	Mixed with water, half the fat

Whipped butter note: Whipped butter has fewer calories per tablespoon because air is incorporated. However, it measures differently—1 cup whipped ≠ 1 cup regular.

Understanding Macronutrients

Butter is almost entirely one macronutrient: fat. To understand how dietary fat fits into your overall nutrition, learn about what macronutrients are.

Butter vs. Other Cooking Fats

Fat (1 tbsp)	Calories	Total Fat	Sat Fat	Best For
Butter	102	12g	7g	Flavor, baking
Olive oil	119	14g	2g	Mediterranean, sautéing
Coconut oil	117	14g	12g	High-heat, keto
Vegetable oil	120	14g	1g	High-heat frying
Avocado oil	124	14g	2g	High-heat, neutral
Ghee	112	13g	8g	High-heat, Indian cooking

Takeaway: Butter has slightly fewer calories than most oils due to its water content (about 15%). For cooking, the differences are small—choose based on flavor preference and smoke point.

How Butter Fits Different Diets

Keto and Low-Carb

Butter is a keto essential:

• Zero carbs
• High fat helps meet keto ratios
• Versatile for cooking and adding to foods
• Bulletproof coffee uses 1-2 tbsp butter

Keto butter uses:

• Cooking eggs and meat
• Finishing vegetables
• Coffee (blended with MCT oil)
• Fat bombs and keto desserts

Calorie Deficit / Weight Loss

Butter is challenging during fat loss:

• 102 calories per tablespoon adds up fast
• Easy to use more than you realize
• Hidden in restaurant cooking

Weight loss strategies:

• Use cooking spray instead of butter for pans
• Measure butter precisely (don’t eyeball)
• Use light butter (50 cal/tbsp) for spreading
• Ask for “dry” preparation at restaurants

Flexible Dieting

Butter fits flexible dieting—just track it accurately. A tablespoon here and there won’t break your diet if you account for it. The problem is untracked butter in cooking.

High-Protein Diets

Butter provides zero protein. If your priority is protein:

• Use butter sparingly for flavor
• Don’t let butter calories crowd out protein foods
• Consider protein-rich toppings instead (Greek yogurt on baked potatoes)

Tracking Butter Accurately

When Cooking

If you add butter to a pan:

1. Measure the butter you add (1 tbsp = 102 cal)
2. Log the full amount even if some stays in the pan
3. Divide by servings if cooking multiple portions

Example: You cook 4 chicken breasts in 2 tbsp butter (204 cal). Each breast absorbs roughly 51 calories of butter.

When Spreading

• Use the wrapper markings to cut precise tablespoons
• Or weigh: 14g = 1 tbsp
• Log before spreading so you know what you’re using

Hidden Butter

Watch for butter you didn’t add:

• Restaurant cooking (often 2-4 tbsp per dish)
• Baked goods
• Movie popcorn “butter” topping
• Hotel breakfast toast (pre-buttered)

When in doubt, estimate conservatively.

Meal Ideas with Butter

Keto Bulletproof Coffee (230 cal, 0g protein, 0g carbs, 25g fat)

• 8 oz black coffee
• 1 tbsp butter
• 1 tbsp MCT oil
• Blend until frothy

Garlic Butter Shrimp (350 cal, 40g protein, 2g carbs, 18g fat)

• 6 oz shrimp
• 1 tbsp butter
• Garlic, lemon, parsley

Buttered Vegetables (150 cal, 4g protein, 15g carbs, 10g fat)

• 2 cups steamed broccoli
• 1 tbsp butter
• Salt and pepper

Butter-Basted Steak (400 cal, 45g protein, 0g carbs, 24g fat)

• 6 oz steak
• 1 tbsp butter for basting
• Fresh herbs

Toast with Butter (180 cal, 4g protein, 15g carbs, 12g fat)

• 1 slice whole wheat bread
• 1 tbsp butter

Calculate Your Macros

Use our macro calculator to determine your daily fat targets, then allocate butter accordingly.

Butter Quality: Does It Matter?

Grass-Fed Butter

Same macros as regular butter, but potentially:

• Higher omega-3 fatty acids
• More vitamin K2
• More conjugated linoleic acid (CLA)
• Better omega-6 to omega-3 ratio

From a calorie/macro perspective: identical. From a micronutrient perspective: slightly better.

European-Style Butter

Higher butterfat (82-86% vs American 80%):

• Slightly more calories
• Richer flavor (use less)
• Better for baking

Kerrygold, Vital Farms, etc.

Premium butters have identical macros to store brands. You’re paying for:

• Grass-fed sourcing
• Better taste
• Higher quality standards

For macro tracking purposes, all butter is essentially equal.

Common Butter Questions

Is Butter or Oil Healthier?

Both can be part of a healthy diet:

• Butter: Saturated fat, vitamins A/D/K2, better flavor
• Olive oil: Monounsaturated fat, polyphenols, Mediterranean diet staple

Recent research has rehabilitated butter’s reputation. Use both in moderation.

How Long Does Butter Last?

• Counter: 1-2 days (covered butter dish)
• Refrigerator: 1-2 months
• Freezer: 6-12 months (wrap well)

Salted butter lasts longer than unsalted.

Can I Use Butter on Keto Every Day?

Yes. Butter is a keto staple with zero carbs. Use it freely within your fat macro target. Many keto practitioners consume 2-4 tablespoons daily.

Is Ghee the Same as Butter?

Ghee is clarified butter—the milk solids are removed, leaving pure butterfat:

• Slightly higher calories (112 vs 102 per tbsp)
• Higher smoke point (better for high-heat cooking)
• Lactose-free (milk solids removed)
• Same fat profile as butter

For macro tracking, treat ghee as slightly more calorie-dense butter.

Butter Alternatives for Fewer Calories

If you love butter but need fewer calories:

Alternative	Calories/tbsp	Notes
Light butter	50	Half the fat, half the calories
Butter spray	0-5	Minimal calories, less satisfying
Greek yogurt	10	On baked potatoes, mashed potatoes
Cooking spray	0-7	For pans instead of butter

Reality check: Light butter and substitutes don’t taste as good. Sometimes it’s better to use less real butter than more fake butter.

Final Thoughts

Butter is a simple food to track: almost pure fat at 102 calories per tablespoon. The challenge isn’t understanding butter macros—it’s using it mindfully.

For keto and low-carb: Use butter freely to meet fat targets For weight loss: Measure precisely and use sparingly For maintenance: Enjoy in moderation, track honestly

The key is knowing exactly how much butter you’re using. Eyeballing leads to underestimating, and butter calories add up invisibly. Use wrapper markings or a food scale, log everything, and butter can absolutely fit your macro goals.