No matter your favorite dish to cook or treat to bake, there’s no denying that butter is a refrigerator staple. And with butter consumption in the United States rising steadily since 2010, there’s really no need to argue that point.e60dc2a1-f33c-4a05-9b50-8e3e8e597629b6aa84d9-10a7-4d80-a02c-a64461ca8050 However, when you’re at the grocery store actually buying a package of the yellowy goodness, you might find the variety of options overwhelming. For instance, what’s the difference between grass-fed and regular butter? As it turns out, data supports that grass-fed and regular butter aren’t identical in terms of appearance, taste, or nutrition. Here, learn the key intel you need to know to help you make the most informed butter-buying decision possible.
Definitions The Definitions of Grass-Fed Butter vs. Regular Butter The primary difference between grass-fed and regular butter is what the butter-producing cows eat, says Malina Malkani, RDN , founder and CEO of Malina Malkani Nutrition, who is based in Rye, New York. Grass-fed butter comes from cows that graze on — you guessed it — grass, while regular butter comes from cows with a grain-based diet. This disparity in the cows’ diets can result in a few key differences in the butter they yield.
Key Differences Key Differences Between Grass-Fed and Regular Butter So, should you buy grass-fed or regular butter? Anecdotal and scientific evidence backs up the notion that grass-fed may be the better option to add to your cart at the grocery store thanks to its better marks in terms of appearance, taste, and nutritional content. Appearance To some, grass-fed butter may look more appealing than regular butter. Indeed, research notes that grass-grazed cows lead to butter that’s superior in texture and functional characteristics, like its reduced hardness (making it more spreadable) and increased yellow color. And that color isn’t just visually pleasing: It’s also associated with increased carotenoids, which are compounds associated with protective antioxidant properties.e60dc2a1-f33c-4a05-9b50-8e3e8e5976295ceb1fb5-3a23-49e5-a64a-1cf313a33a45 Taste “While the flavor of grass-fed butter will change depending on the location and time of year that the cows grazed, the taste is generally richer and more intensely butter-flavored than regular butter,” Malkani says. Nutritional Content Grass-fed butter may have a stronger spread of nutritional benefits than its regular-butter counterpart. Potential benefits of grass-fed butter include its additional contents of heart-healthy omega-3 fatty acids and unsaturated fat (as opposed to saturated fat). These characteristics are generally a boon to heart health, according to the American Heart Association (AHA).e60dc2a1-f33c-4a05-9b50-8e3e8e5976297aafb3d7-f290-4260-89e0-455ecdcd43a0 Grass-fed butter also has greater amounts of conjugated linoleic acid (CLA), a group of fatty acids that may help lower your risk of heart disease, says Malkani. Some people tout CLAs as also being beneficial for fat loss, but the scientific evidence for that claim is weak, says Sonya Angelone, RDN, a nutrition consultant in San Francisco. What’s more, you’d have to consume 3,000 to 6,000 milligrams (mg) of CLAs per day to see benefits. One tablespoon (tbsp) of grass-fed butter has only about 300 mg, she says.
Butter: What to Keep in Mind Regardless of Type, Use Butter With Discretion Some people, like those following a keto meal plan , say focusing on consuming grass-fed butter helps keep them fuller longer (thanks to the high fat content) and aids weight loss. However, the scientific evidence for these claims is lacking. Plus, butter doesn’t provide your body everything it needs. For instance, it lacks protein, fiber, and other important vitamins and minerals, which are key to balanced meals. And while grass-fed butter may have higher unsaturated fat than regular butter, both still include plenty of saturated fat, which you’re better off limiting in your diet. The Dietary Guidelines for Americans recommend adults limit their saturated fat intake to no more than 10 percent of their daily calories. For reference, that’s no more than 200 calories, or about 22 grams (g), of saturated fat when following a daily diet of 2,000 calories.e60dc2a1-f33c-4a05-9b50-8e3e8e597629a4215dd3-c36d-403e-9e36-b6569bb2633b (The AHA’s recommendation is even more stringent: It suggests limiting saturated fat intake to less than 6 percent of daily calories, or about 120 calories in a 2,000-calorie diet per day. That comes out to 13 g of saturated fat max daily.e60dc2a1-f33c-4a05-9b50-8e3e8e5976297aafb3d7-f290-4260-89e0-455ecdcd43a0) Your best move to preserve your health and potentially even lifespan is to limit the amount of butter (grass-fed or regular) that you consume on a daily basis. And if you have heart disease, it may be best to avoid butter of any kind, Angelone says. “The American Heart Association still recommends that people limit their consumption of foods high in saturated fat, since saturated fats raise LDL cholesterol , and elevated LDL cholesterol is associated with heart disease,” she explains. To help you fill the butter gap in recipes you’re cooking, consider swapping out for a healthier alternative .
The Takeaway The key difference between grass-fed butter and regular butter is that grass-fed comes from cows that graze on grass while regular comes from cows that graze on grain. Grass-fed butter is a preferable option in terms of nutrition, taste, and appearance. Still, it’s wise to limit your overall intake of butter in order to consume less saturated fats, which compromise heart health. Instead, explore using butter alternatives in your recipes.
Definitions The Definitions of Grass-Fed Butter vs. Regular Butter The primary difference between grass-fed and regular butter is what the butter-producing cows eat, says Malina Malkani, RDN , founder and CEO of Malina Malkani Nutrition, who is based in Rye, New York. Grass-fed butter comes from cows that graze on — you guessed it — grass, while regular butter comes from cows with a grain-based diet. This disparity in the cows’ diets can result in a few key differences in the butter they yield.
Key Differences Key Differences Between Grass-Fed and Regular Butter So, should you buy grass-fed or regular butter? Anecdotal and scientific evidence backs up the notion that grass-fed may be the better option to add to your cart at the grocery store thanks to its better marks in terms of appearance, taste, and nutritional content. Appearance To some, grass-fed butter may look more appealing than regular butter. Indeed, research notes that grass-grazed cows lead to butter that’s superior in texture and functional characteristics, like its reduced hardness (making it more spreadable) and increased yellow color. And that color isn’t just visually pleasing: It’s also associated with increased carotenoids, which are compounds associated with protective antioxidant properties.e60dc2a1-f33c-4a05-9b50-8e3e8e5976295ceb1fb5-3a23-49e5-a64a-1cf313a33a45 Taste “While the flavor of grass-fed butter will change depending on the location and time of year that the cows grazed, the taste is generally richer and more intensely butter-flavored than regular butter,” Malkani says. Nutritional Content Grass-fed butter may have a stronger spread of nutritional benefits than its regular-butter counterpart. Potential benefits of grass-fed butter include its additional contents of heart-healthy omega-3 fatty acids and unsaturated fat (as opposed to saturated fat). These characteristics are generally a boon to heart health, according to the American Heart Association (AHA).e60dc2a1-f33c-4a05-9b50-8e3e8e5976297aafb3d7-f290-4260-89e0-455ecdcd43a0 Grass-fed butter also has greater amounts of conjugated linoleic acid (CLA), a group of fatty acids that may help lower your risk of heart disease, says Malkani. Some people tout CLAs as also being beneficial for fat loss, but the scientific evidence for that claim is weak, says Sonya Angelone, RDN, a nutrition consultant in San Francisco. What’s more, you’d have to consume 3,000 to 6,000 milligrams (mg) of CLAs per day to see benefits. One tablespoon (tbsp) of grass-fed butter has only about 300 mg, she says.
Butter: What to Keep in Mind Regardless of Type, Use Butter With Discretion Some people, like those following a keto meal plan , say focusing on consuming grass-fed butter helps keep them fuller longer (thanks to the high fat content) and aids weight loss. However, the scientific evidence for these claims is lacking. Plus, butter doesn’t provide your body everything it needs. For instance, it lacks protein, fiber, and other important vitamins and minerals, which are key to balanced meals. And while grass-fed butter may have higher unsaturated fat than regular butter, both still include plenty of saturated fat, which you’re better off limiting in your diet. The Dietary Guidelines for Americans recommend adults limit their saturated fat intake to no more than 10 percent of their daily calories. For reference, that’s no more than 200 calories, or about 22 grams (g), of saturated fat when following a daily diet of 2,000 calories.e60dc2a1-f33c-4a05-9b50-8e3e8e597629a4215dd3-c36d-403e-9e36-b6569bb2633b (The AHA’s recommendation is even more stringent: It suggests limiting saturated fat intake to less than 6 percent of daily calories, or about 120 calories in a 2,000-calorie diet per day. That comes out to 13 g of saturated fat max daily.e60dc2a1-f33c-4a05-9b50-8e3e8e5976297aafb3d7-f290-4260-89e0-455ecdcd43a0) Your best move to preserve your health and potentially even lifespan is to limit the amount of butter (grass-fed or regular) that you consume on a daily basis. And if you have heart disease, it may be best to avoid butter of any kind, Angelone says. “The American Heart Association still recommends that people limit their consumption of foods high in saturated fat, since saturated fats raise LDL cholesterol , and elevated LDL cholesterol is associated with heart disease,” she explains. To help you fill the butter gap in recipes you’re cooking, consider swapping out for a healthier alternative .
The Takeaway The key difference between grass-fed butter and regular butter is that grass-fed comes from cows that graze on grass while regular comes from cows that graze on grain. Grass-fed butter is a preferable option in terms of nutrition, taste, and appearance. Still, it’s wise to limit your overall intake of butter in order to consume less saturated fats, which compromise heart health. Instead, explore using butter alternatives in your recipes.
