Saturated Fat Content of 8 Low Fat Butter Substitutes

You’ve probably been eating butter for as long as you can remember, whether you use it to boil eggs, bake potatoes, drizzle it over popcorn, or just spread it on toast.

Despite its ubiquitous usage, butter may be harmful if ingested in excess. As you would expect, it’s heavy in fat, particularly saturated fat (63%), which is known to elevate unhealthy cholesterol levels in your body.

We’ve got you covered if you want to substitute butter with healthier, lower-calorie alternatives. But, before we get into our suggested low-fat butter replacements, let’s take a look at how much fat is in butter.

How Much Fat Is in Butter & Why You Should Avoid It?

11.5g of fat in 1 tablespoon of butter: 63% saturated fat, 26% monounsaturated fat, and 4% polyunsaturated fat.

Although recent studies have shown no link between saturated fat consumption and an increased risk of mortality from heart disease, it virtually certainly raises harmful LDL cholesterol in your body.

Butter is also rich in calories (104 calories per tbsp), which may lead to weight gain if ingested in big amounts.

That is why it is suggested that you use it sparingly or avoid it entirely; you can do so by switching to one of our replacements.

Low Calorie Butter Alternatives: Less Fat & Rich in Taste

  • Coconut oil
  • Avocado
  • Applesauce
  • Dairy-free yogurt
  • Nut butter
  • Pumpkin puree
  • Olive oil
  • Ghee

Saturated Fat Content in Each Butter Substitute

Butter Substitute Saturated Fat Content
1 tbsp coconut oil 55%
1 tbsp avocado 1%
1 tbsp applesauce 0%
1 serving dairy-free yogurt 1%
1 tbsp nut butter 3 — 8%
1 cup pumpkin puree 2%
1 tbsp mashed bananas 0%
1 tbsp olive oil 10%
1 tbsp ghee 40%

1. Coconut oil

Coconut oil is mostly used to substitute butter in frying and baking. It acts similarly to butter in that it becomes a liquid when heated and solid at normal temperature.

Coconut oil is high in saturated fats, which are good for you. One small drawback is that it tastes like coconut. To prevent this, use refined coconut oil, which has a softer flavor.

Do you want to purchase coconut oil? Coconut oil is available at your local food shop.

2. Avocado

The second item on our list is mostly used as a spread, but avocado is also utilized as a replacement to butter in many baking recipes.

Avocado is delicious smeared over toast with eggs, tomatoes, and red pepper flakes. In baking, avocado is often combined with darker ingredients, such as cocoa powder or chocolate, to mask its green color.

Avocados are very nutritious. Reduced inflammation has been related to oleic acid, which makes up the majority of the fat in avocados.

3. Applesauce

Applesauce is often used in baking as a butter alternative, but it may also be used as a spread. It’s sweeter and lower in calories than butter.

It’s popular on toast with cinnamon sprinkled on top. You can also sprinkle it on top of oatmeal or Chia pudding.

Applesauce is high in fiber and vitamin C. That being said, if you prefer a healthy option, verify the sugar amount of the brand you wish to purchase; the lesser the sugar content, the better.

4. Dairy-free Yogurt

Dairy-free yogurt is an excellent vegan substitute for butter. When baking, you may use unsweetened coconut or almond yogurt, both of which are great for breakfast spreads.

While greek yogurt contains dairy, it may be used if you are not vegan. This is an excellent choice if you want to strengthen your bones or increase the amount of probiotics in your diet. It contains a lot of calcium, vitamin D, and protein.

5. Nut butter

As a replacement to butter, you may use any form of nut butter, such as peanut, almond, or sunflower. It all comes down to personal choice.

Nut butter is fantastic for toasting or baking fresh vegetables. It may raise the density of baked foods and alter the taste somewhat.

Nut butter is very high in nutrients. Almond butter, for example, has vitamin E, iron, magnesium, heart-healthy fats, potassium, and fiber.

All nut butters are calorically rich, so be cautious of how much you use for portion control.

6. Pumpkin Puree & Mashed Bananas

The nice thing about pumpkin is that it tastes amazing. The downside is that it might be a touch runny when compared to butter. If you choose this option, it is advisable to replace a cup of pumpkin puree for every cup of butter.

Mashed bananas are extremely similar to pumpkin puree, with the exception that they may be somewhat sweeter. You may use them in the same proportion as butter in sweeter dishes like muffins, cookies, and cakes.

7. Olive Oil

Olive oil includes monounsaturated fats, which are healthier than saturated fats found in butter.

Several studies have shown that ingesting olive oil on a daily basis may reduce the risk of cardiovascular disease by decreasing cholesterol and improving blood sugar management.

4 cup olive oil.You may use olive oil for butter while sautéing vegetables and meat. It may also be used to create pancakes. Use a little less olive oil than butter. You may substitute 3 tablespoons of butter for 1 cup of butter.

8. Ghee

Ghee, or clarified butter, is famous for its nutty, creamy taste.

Because ghee contains relatively little casein or lactose, it is a better choice for individuals who are lactose intolerant or allergic to milk.

It does, however, contain saturated fats and should be consumed in moderation.

Ghee is best used as a butter alternative in baked goods such as bread and cookies. However, since ghee contains more moisture than butter, you may need to modify the liquid and flour amounts in your recipes. In baked foods, ghee replaces butter in a 1:1 ratio.

Looking to purchase ghee? Examine the baking section of your local supermarket.

Is Margarine a Low-Fat Substitute for Butter?

Butter and margarine are both used in cooking and baking, as well as as spreads. Because they contain the same amount of total fat, margarine is not considered a low-fat replacement for butter.

Margarine was developed to replace butter in the late 1800s. Vegetable oil is the primary component, which is blended with emulsifiers, colorants, and other artificial chemicals. Margarine has 11 g of total fat, the same as butter, and is hence not low in fat.

Furthermore, trans fat was formerly common in margarine and was subsequently linked to heart disease. Despite this, with the exception of a few stick varieties, practically all tub margarine versions are now trans-fat-free.

Low-Calorie Butter Substitutes for Toast

Given that 1 tablespoon of butter has 104 calories, why not try a lower-calorie alternative? Here are some of the healthiest alternatives to butter on toasted bread.

  • Pesto 1 tbsp = 70 cal
  • Peanut butter 1 tbsp = 95 cal
  • Mint chutney 1 tbsp = 7 cal
  • Almond butter 1 tbsp = 88 cal
  • Tomato chutney 1 tbsp = 8 cal
  • Guacamole 1 tbsp = 19 cal
  • Hung curd 1 tbsp = 19 cal
  • Garlic chutney 1 tbsp = 16 cal
  • Hummus 1 tbsp = 25 cal
  • Low-fat cheese 1 tbsp = 48 cal

Oil & Fat-Free Vegan Butter Recipe

Do you like some creamy, sweet vegan butter? This is a fat-free plant-based whole food dish. You may also prepare it without salt.


  • 3 cups of canned, frozen, or sweet corn
  • 1 tbsp of lemon juice
  • tsp salt (optional)
  • A pinch of garlic powder
  • 1 tbsp water
  • Optional: a few drops of butter-flavored essence

Combine 3 cups of maize and 1 tablespoon of freshly squeezed lemon juice in a blender. If you wish to produce salt-free butter, leave off the salt. The same is true with butter-flavored extract; if you want mild-flavored butter, leave it out. To thin the consistency, add a sprinkle of garlic powder and 1 tablespoon of water.

Allow the items to be pureed in the blender for around six minutes. Every two minutes, take a break and scrape the blades. For a more garlicky flavor, add an additional 1 teaspoon garlic powder and salt.

Turn the heat to medium-high and put the pan with the butter on the burner. While the mixture bubbles and boils, keep stirring. Continue scraping and stirring the sides.

Set the butter aside to cool when it has reached the required thickness. The longer it cools, the thicker it becomes. Once prepared, place it in containers and refrigerate in the refrigerator overnight.


We hope you liked our suggestions for low-fat butter substitutes. While no butter replacement tastes precisely like butter, your recipes will still be great.

Ghee, nut butter, and coconut oil are the three substitutes that most nearly resemble regular butter in texture. Mung beans, pumpkin puree, and avocado are high in vitamins, minerals, fiber, and other nutrients. Olive oil is great for baking veggies, while dairy-free yogurt is great for desserts.

What should I put on toast if not butter? Pesto, hummus, peanut butter, and low-fat cheese are all excellent substitutes for butter. Toasts go nicely with apple sauce, particularly when cinnamon is added.

If you can’t live without butter and store-bought vegan alternatives don’t appeal to you, why not create your own vegan butter? We hope you like our recipe for oil-free and fat-free vegan butter.


What is a good substitute for butter with the lowest saturated fat?

Extra Virgin Olive Oil. When cooking vegetables or meat on the stove, olive oil is a nutritious replacement for butter. The primary fat in olive oil is monounsaturated fat, which is less harmful than saturated fat found in butter.

What is the healthiest substitute for butter?

9 healthy alternatives to butter
The oil of olives.
Yogurt from Greece.
Purée of pumpkin.
Bananas mashed.
The oil of coconut.

What is a low fat substitute for butter in baking?

The following items, in general, perform well as butter substitutes in cakes, muffins, cookies, brownies, and quick breads:
Applesauce. Applesauce decreases the calorie and fat content of baked foods substantially.
Bananas mashed.
Yogurt from Greece.
Butters made from nuts.
Purée of pumpkin.

Is there a butter low in saturated fat?

Light butter has half the calories, saturated fat, and cholesterol found in regular butter. This light butter and oil combination contains heart-healthy monounsaturated and polyunsaturated fats (MUFAs and PUFAs).

What are the best substitutes for butter?

Keeping this in mind, some of the most popular replacements include coconut oil, coconut butter, olive oil, safflower oil, nut butter, applesauce, yogurt, and dairy free butter.

What can I use instead of butter that won t raise my cholesterol?

You may lessen your risk of high cholesterol by replacing ordinary butter with items that are lower in saturated fat or have been found to have less of an influence on heart disease risk, such as grass-fed butter. Earth Balance spread is a vegan, soy-free, and non-hydrogenated alternative. avocados.

Is I cant believe its not butter better for you than real butter?

The margarine’s marketers tout its Original Spread as having “70% less saturated fat than butter.” While this is correct, each 1-tablespoon serving of “I Can’t Believe It’s Not Butter” has 2 grams of artery-damaging saturated fat.

Is smart balance better than butter?

And, whereas some spreads have added water, we have removed water—because a spread with less water performs better for cooking, baking, and spreading. An impartial panel of chefs and bakers believe that dairy-free Smart Balance performs in the kitchen exactly like butter.

What is a healthy alternative to butter or margarine?

Olive oil and other vegetable oil-based spreads, which include healthy mono- and polyunsaturated fats, are healthier alternatives to butter or margarine. Consider dipping a warm loaf of bread or roll in olive oil instead of butter the next time you rip into it.

What is best low fat butter?

Using whipped butter is an excellent method to reduce calories while still enjoying the benefits of regular butter. Whipped butter from Land O’ Lakes has 45% less fat per serving than ordinary butter.

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