Blog Nutrition Fat-Free Butter: What It Is And Why It’s Good For You

Fat-Free Butter: What It Is And Why It’s Good For You

Butter is a kitchen staple for many people. From spreading on toast to baking, this dairy product has a variety of uses. Unfortunately, butter is also high in saturated fat, which can raise cholesterol levels and increase the risk of heart disease (2).


While the research on whether saturated fat is actually harmful is ongoing, some people may want to limit their intake of this type of fat. 

People with heart disease, diabetes, or other chronic health conditions may need to be particularly careful about their saturated fat intake (2). For these people, a healthier option for butter is ideal

Here’s a look at what fat-free butter is and why it might be a good choice for some people.


Is There Such A Thing As Fat-Free Butter?

The idea of fat-free butter seems paradoxical. How can something that is made entirely of fat be devoid of it? Nevertheless, there are a few brands on the market that make fat-free butter. So, what is it and why would you want to use it?

Food scientists have developed a new type of butter that contains no fat. The main ingredient in this new product is water. Water makes up about 80% of the product. 20% of the product is oil– this could be any type of oil, but it is usually some type of vegetable oil.

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To stabilize the water and oil mixture, food scientists add natural ingredients like beeswax. These ingredients help keep the butter from separating and make it spreadable, like traditional butter.

fat-free butter

This new type of fat-free butter is said to have several benefits. One benefit is that it contains little or no saturated fat. Saturated fat is a type of fat that can raise your LDL (bad) cholesterol levels; too much LDL cholesterol in your blood is a risk factor for heart disease (7). 

Another benefit of using fat-free butter is that it might help you lose weight. This is because fat-free butter contains fewer calories than regular butter (6). One tablespoon of regular butter has about 100 calories. 

One tablespoon of fat-free butter has only 25 calories. This means that you can save 75 calories by using fat-free butter instead of regular butter.

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Read More: Craving Peanut Butter: 4 Reasons Why You Have This Intense Urge

fat-free butter

The Best Fat-Free Butter Substitutes

Apart from the brands that make fat-free butter, there are also some other good substitutes for regular butter. These substitutes can be used in the same way as regular butter and can also help you reduce your saturated fat intake.


Ghee is a type of clarified butter. It is made by simmering butter until all the water evaporates and only the milk solids and fat remain. 

This process removes the lactose and casein from the butter, making it suitable for people with lactose intolerance. Ghee also contains butyrate acid, which has been shown to have anti-inflammatory effects (1).

Ghee is still butter, however, and still contains a high amount of saturated fat.

fat-free butter

Plant-Based Butter

Plant-based butter is made from plant oils, such as coconut oil or olive oil. It has a similar texture and taste to regular butter but is lower in saturated fat.

This type of butter also contains other healthy fats, such as monounsaturated fats and polyunsaturated fats (8). These types of fats may help lower LDL cholesterol levels and reduce the risk of heart disease.

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Coconut Oil

Coconut oil is made from the flesh of coconuts. It is a type of saturated fat, but it is plant-based saturated fat. Some believe that it is not as harmful to your health as animal-based saturated fats. 

Coconut oil has many health benefits. It can help support your immune system, improve your skin health, and increase your energy levels. Coconut oil may also help you lose weight. This is because it contains medium-chain triglycerides (MCTs) (3). 

MCTs are a type of saturated fat that is metabolized differently by your body. They are absorbed and used for energy more quickly than other types of fat. This is thought to mean that they are less likely to be stored as body fat.

If you’ve mustered up the courage to crush your weight loss goal, let Betterme take the sting out of this demanding process. Our app will help you restructure your habits, remold your life and crank up your fitness results!

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fat-free butter

Pumpkin Puree

Pumpkin puree is a type of pumpkin that has been cooked and mashed. It can be used as a substitute for butter in many recipes. It is a good source of fiber and vitamins A and C and also contains carotenoids, which are antioxidants that can help protect your cells from damage (4).

Even though pumpkin puree contains calories, it is much lower in calories than butter. It’s high in fiber and water content, both of which help you feel full. This means that you are less likely to overeat if you use pumpkin puree instead of butter.

fat-free butter


One substitute for regular butter is margarine. Margarine is a type of spread that is made from vegetable oils. It usually contains less saturated fat than butter. Margarine used to contain trans fats, but they are now banned in the United States and many other countries.


Whipped Butter

Whipped butter is made by whipping air into regular butter. This process makes the butter lighter and fluffier. It typically contains 70 calories, 7 grams of fat, and 5 grams of saturated fat per tablespoon, less than that of regular butter.

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Even though whipped butter is lower in calories and fat than regular butter, it is still high in saturated fat. For this reason, it should only be used in small amounts.

Read More: Peanut Butter On Keto Diet: Does It Meet Keto’s High-Fat Low-Carb Guidelines?

fat-free butter

Butter Sprays

Butter sprays are made by combining butter with water and emulsifiers. This process creates a fine mist that can be sprayed on food. Butter sprays are a convenient way to add butter flavor without adding extra fat or calories.

Most butter sprays contain very little fat and calories. However, they may also contain propellants and other chemicals. So, be sure to read the label before you buy a butter spray.

The Bottom Line 

Even though fat-free butter is a lighter option than regular butter, it is still high in calories. For this reason, it should be used in moderation. Butter substitutes can be used in place of regular butter to reduce the amount of fat and calories in your diet.



This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. Better Than Butter? Separating Ghee Fact From Fiction (2021,
  2. Consuming high amounts of saturated fats linked to increased heart disease risk (2016,
  3. Coconut Oil (n.d.,
  4. Comparative study on nutrient contents in the different parts of indigenous and hybrid varieties of pumpkin (Cucurbita maxima Linn. (2019,
  5. Facts about trans fats (2020,
  6. Fat-Free Versus Regular Calorie Comparison (n.d.,
  7. LDL: The “Bad” Cholesterol (n.d.,
  8. Plant based butters (2015,
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