Is butter good for you?

The butter versus margarine debate is no longer one versus the other. There are now a wide range of spreads to choose from. We discuss the best choices for heart health for both spreading and baking.

Woman standing in front of a refrigerated supermarket shelf, examining various packaged dairy and spread products with a shopping cart beside her.

Key points

The high levels of saturated fat in butter mean it is not the best choice for heart health.

Replacing butter with margarines and spreads that are made from healthy oils is a good way of reducing your saturated fat intake.

There are a number of less-processed options that can also be used to replace butter. These include avocado, peanut butters, other nut and seed butters and hummus.

What is in butter?

Butter is made by churning cream. The churning process separates the fat from the liquid. The liquid is buttermilk and the remaining solid becomes butter.

The butter is kneaded (mixed) to create an even texture. Sometimes salt is added for flavour and preserving.

What are margarines and spreads?

Margarine and spreads are not the same thing, although the two terms are often used interchangeably.

By law, margarine is required to contain 80% fat.

Spreads are not required to contain any particular percentage of fat .

Almost all spreads available in New Zealand contain between 40% and 60% fat.

These spreads are often based on olive oil, canola oil or sunflower oils, with the type of oil giving each a slightly different taste.

Do margarines and spreads contain trans fats?

Margarines and spreads are made by blending a solid fat component with oils, water and other ingredients.

Some processing is involved to make sure the components form a solid product.

Previously, margarines and spreads contained high levels of trans fats, which are harmful to heart health.

However, new processing methods mean that today margarines and spreads in New Zealand are virtually free from trans fats.

Is butter good for my heart health?

Butter has a high fat content. A large proportion of this is saturated fat.

High intakes of saturated fat have been linked to higher cholesterol levels and raise your risk of heart disease.

The high levels of saturated fat in butter means it is not the best choice for heart health.

Bar chart comparing saturated fat content in various spreads (g/100g), showing heart healthy choices like hummus, avocado, mayonnaise, peanut butter, and canola/olive oil spreads, versus a less healthy choice (butter) with the highest saturated fat.

Are spreads healthier than butter?

Spreads are a better choice for heart health.

They have less saturated fat than butter and more heart-healthy fats (monounsaturated and polyunsaturated fats).

There are also many spreads now available that have a mix of butter or buttermilk and plant oils.

These are a good option for people who want a spread with a buttery taste but with less saturated fat than butter.

What if I want a less-processed spread?

Assorted healthy fats including halved avocado, a jug of olive oil with olives, pecans, walnuts, almonds, pistachios, and various mixed nuts arranged on a dark countertop.

There are a number of good options if you want a less-processed spread as a butter alternative. They include:

  • avocado
  • peanut butter
  • other nut and seed butters
  • hummus.

These options are less processed and provide excellent alternatives to butter.

They also provide a good source of other nutrients such as fibre, healthy fats and, in some cases, protein.

What is the best substitute for butter in baking?

Individual orange upside-down cake dessert served on a small plate with creamy yogurt and a fork, placed on a light-colored surface.

There are range of great butter alternatives that work well in baking, taste good and are better for your heart health.

  • Oils - Canola, rice bran and sunflower oil are common in recipes like carrot cakes and loafs and are great for providing moisture.
  • Spreads based on healthy oils - Spreads that are around 60 percent fat are better suited to baking because of their higher fat content.
  • Nut butters - Peanut butter and other nut butters provide richness, protein, and a nice nutty flavour in baking.
  • Fruit purées - Stewed fruit and mashed banana can add moisture while contributing natural sweetness.

It is important to be selective with the types of baking recipes that you replace butter in. For example, certain biscuit recipes may need butter to create a firm solid texture.

Heart-healthy baking recipes

Choosing oils for heart health

Bar chart comparing saturated fat content (g/100ml) in various cooking fats and oils, highlighting heart healthy choices like canola, sunflower, olive, and rice bran oil, versus less healthy options such as lard, butter, and coconut oil.

The bottom line when it comes to replacing butter

Replacing butter with healthier options is a good way to reduce the levels of saturated fat in your diet.

Foods that are high in saturated fats like butter don’t have to be avoided completely, but should only make up a small part of the fats you eat.  

The best types of fat for your heart are those found in foods like nuts, seeds, avocado, oily fish and healthy oils like olive and canola oils.

There are now a wide range of options that you can choose instead of butter, including: butter blends, spreads made with healthy oils, and whole-food options like avocado and nut butters.

The final word

Remember, a heart-healthy diet doesn’t come down to one specific food. What matters is your overall food intake. Eating a higher proportion of healthy fats, alongside plenty of plant foods such as fruits and vegetables, legumes and wholegrains, is best for heart health.

More about eating for heart health