Butter – everything you need to know about calories, vitamins and nutritional values
Butter is much more than just a spread. It provides important nutrients and is a staple ingredient in many cuisines around the world. But what about its calories, vitamins and nutritional value? In this article, you will learn what butter really contains, why it is not automatically unhealthy despite its fat content, and what role it can play in a balanced diet.
Storage time*
| BioFresh Meat & Dairy safe just above 0 °C with low humidity | 90 days |
| Fridge compartment 7 °C | 30 days |
| Freezer compartment -18 °C | 9 months |
The key points
- Butter contains approximately 717 kcal per 100 g and a high amount of saturated fats.
- It is rich in fat-soluble vitamins such as A, D and E.
- Consuming butter in moderation can offer health benefits, especially when combined with healthy oils such as rapeseed oil.
- Raw milk butter often has a higher content of omega-3 fatty acids.
Raw milk butter: cholesterol and fatty acids
Raw milk butter is made from unpasteurised milk and therefore contains more natural ingredients. But what does that mean for cholesterol, fatty acids and calories?
On average, butter contains around 717 kcal per 100 g, with a fat content of around 82 %. Its saturated fat content is particularly relevant, as this can have an impact on cholesterol levels. Raw milk butter does not differ greatly from conventional butter in this respect. However, it often contains a slightly higher proportion of valuable omega-3 fatty acids – provided that the cows have been fed grass in accordance with their natural needs. Raw milk products also tend to have a higher content of fat-soluble vitamins such as vitamins A, D and E.
The taste and microbial profile of raw milk butter are unique. By not heating the milk, lactic acid bacteria are preserved, which can have a positive effect on digestion.
Butter should always be kept well chilled (ideally at 4–6 °C) and stored in an airtight container. Those who enjoy it consciously and in moderation and pay attention to high quality can benefit from its health advantages.
As butter contains a lot of saturated fats, it is advisable to mix it with healthy oils such as rapeseed oil. This allows you to combine the advantages of butter and vegetable oils. For example, vegetable oils contain more polyunsaturated fats. Butter, on the other hand, contains fat-soluble vitamins and has a particularly intense flavour.
Butter or margarine – which is healthier?
Butter is a natural product that contains fat-soluble vitamins such as vitamins A, D and E and is hard to beat when it comes to taste. However, it is rich in saturated fatty acids, which in large quantities can increase cholesterol levels and thus increase the risk of cardiovascular disease.
Margarine, on the other hand, is based on vegetable oils and usually contains more polyunsaturated fatty acids, especially omega-3 and omega-6 fatty acids, which have a cholesterol-lowering effect. Modern margarine is also often enriched with vitamins and now contains hardly any trans fats. However, some margarines have a high trans fat content.
Whether butter or margarine is healthier depends on your individual needs. For people with high cholesterol or a focus on heart health, margarine is often the better choice. However, those who prefer short ingredient lists and full flavour can enjoy butter in moderation.
Both products have their place. Quality, portion size and personal health focus are decisive factors. For nutritional and environmental reasons, choose margarine made from rapeseed oil and avoid margarine made from conventional palm oil.
How to make your own butter from milk – here’s how
Making your own butter from milk sounds nostalgic, but with a little patience, it can be done in your own kitchen. The biggest challenge is that normal fresh milk contains too little fat. Instead, you need raw milk or untreated fresh milk from a farmer, which separates into cream and skimmed milk when left to stand for a long time. Raw milk is untreated and should therefore be consumed quickly or heated beforehand to reduce the bacterial load.
Once a thick layer of cream has formed on the surface, it can be skimmed off and processed into butter. Whip the cream either with a hand mixer or the traditional way in a butter churn until the buttermilk separates from the butterfat. The solid fat is then washed under cold water to remove any remaining buttermilk and increase shelf life.
Alternatively, you can work directly with whipped cream, which is quicker and easier. You can then refine the homemade butter with herbs, salt or spices.
Bring at least 250 ml of whipped cream to room temperature or use skimmed cream from raw milk:
- Whip the cream until butter flakes form and buttermilk settles (approx. 5–10 minutes).
- Drain the liquid and squeeze the butter in a cloth.
- Knead the butter under cold water until the water runs clear.
- Season with salt or herbs to taste.
- Store in a cool, airtight container.
FAQ – butter
Butter should ideally be stored in the fridge at around 4–6 °C. It is best to keep it in an airtight container or in its original packaging so that it does not absorb any foreign odours.
A butter dish and a butter bell both keep butter fresh, but they differ slightly. The butter dish is airtight and protects butter perfectly from foreign odours and drying out, making it ideal for storage in the fridge. The butter bell, on the other hand, is practical for storing butter at room temperature, as it is sealed with water, keeping the butter soft and spreadable for longer.
Once opened, butter can be stored in the BioFresh Meat & Dairy safe for up to 90 days if it is sealed in an airtight container. Fresh butter made from raw milk or produced by small-scale manufacturers may have a slightly shorter shelf life. It is important to protect the butter from light, heat and air to prevent oxidation and rancidity.
*All specifications given are to be considered as guideline values, and depend in each case on the type of food and on the proper storage without interruption of the cold chain from harvest/production through to the Liebherr appliance. Should food products have information about minimum shelf life, the date on the packaging always applies.
