Butter is probably one of the most versatile ingredients you’ll come across. It enhances the flavor of your dishes, even coffee — for those who love bulletproof coffee to boost their mornings. You may have heard of grass-fed butter, a type of butter that many people claim to be healthier and tastier than conventional butter.
What is Grass-Fed Butter?
Grass-fed butter is a dairy product made from the milk fat of cows that eat fresh grass or pasture. As you can tell, this diet is the one cows are physiologically designed to eat. In contrast, regular butter comes from cows that feed on grains, soy, and other grain byproducts (*).
When it comes to the uses of grass-fed butter, you can utilize it the same way you’d use regular butter: Sautéing veggies, pan-frying meat, baking, enhancing coffee, and more. Despite these similar uses, some people would still opt for grass-fed butter due to its superior nutrient profile and potential health benefits — which we’ll dive into later in this article.
Grass-Fed Butter Nutrition
One tablespoon or 14 grams of grass-fed butter contains (*):
- Calories: 100
- Fat: 11g
- Carbohydrates: 0g
- Protein: 0g
Butter is mostly fat and has about only 17% water. It’s not a good source of carbs and protein. However, grass-fed butter can be good for you in many ways, thanks to its vitamins and minerals (such as vitamin A, vitamin K2, and calcium) and beneficial compounds (such as butyrate and conjugated linoleic acid).
Grass-Fed Butter vs. Regular Butter
Cows that eat their natural diet create more healthful products that benefit those who are concerned with their nutrition and fitness.
Not to mention grass-fed dairy can be more sustainable for the environment since it lowers the need for intensive grain farming, which may contribute to soil degradation and deforestation.
Here’s a clear comparison between grass-fed butter and conventional butter:
| Grass-Fed Butter | Regular Butter |
| Made from cows that eat grass | Made from cows that eat grains |
| Supports sustainable farming | Can have environmental impacts depending on the farming practices used |
| Contains more conjugated linoleic acid (CLA) | Has lower levels of CLA |
| Contains more omega-3 fatty acids | Has lower levels of omega-3s |
| Contains more vitamin K2 | Has lower levels of vitamin K2 |
Grass-Fed Butter Benefits
The unique benefits of grass-fed butter are the reason some people choose it over conventional dairy. Here are some of the advantages you’ll be enjoying in grass-fed butter:
1. Richer taste
Many individuals who have tried grass-fed butter swear by its flavor as well as its texture and appearance. Grass-fed butter is often described as rich, creamier, and mildly “grassy” or “herby” due to the cow’s diet. If you’re particularly sensitive to certain flavors, you may be able to note this taste difference.
2. May help increase your intake of butyrate
Grass-fed butter is a good source of butyrate, which is a short-chain fatty acid found not just in plant oils, but also in animal fats like butter (*). While there’s no clear recommendation as to how much butyrate you need, including grass-fed butter as part of a healthy diet is a smart choice.
According to one study, butyrate is associated with better insulin sensitivity (*). When your body responds well to insulin, glucose from the foods you eat is used for energy instead of getting stored as fat.
3. It packs more conjugated linoleic acid (CLA)
Conjugated linoleic acid or CLA is a polyunsaturated fatty acid found in red meat (beef and lamb) and dairy products (*). Grass-fed butter, in particular, contains more CLA than conventional butter. In one experiment, it was discovered that cows that were grazing pasture and received no supplemental feed had 500% more CLA in their milk fat (*).
Some clinical trials suggest that consuming CLA is associated with decreased abdominal obesity, a significant reduction in body weight, and improved lean body mass (*).
4. May promote heart health
Another important reason to choose grass-fed butter is to get more omega-3 fatty acids into your diet. Fatty fish may be the first thing you’ll think of when it comes to omega-3s, but you’ll be surprised that grass-fed butter has them too.
Research shows that a grass-based diet significantly improves the fatty acid content of beef and milk (*)(*).
Omega-3 fatty acids, a type of unsaturated fatty acid, can reduce a person’s risk of heart disease by reducing triglycerides (which can harden the arteries), increasing HDL cholesterol (the good cholesterol), and lowering inflammation (which can damage blood vessels) (*)(*)(*).
5. May improve bone health
Grass-fed butter is also one of the best sources of vitamin K2. Also called menaquinone, vitamin K2 helps improve bone strength and reduces the risk of fracture in postmenopausal women with osteoporosis (*).
Besides grass-fed butter, you can get vitamin K2 from beef, beef liver, egg yolks, blue cheese, and chicken.
6. Higher levels of beta-carotene
Beta carotene refers to natural pigments (called carotenoids) found in plants. Cows that graze on grass consume plants rich in beta-carotene and also get more of this beneficial compound in their milk.
As an antioxidant, beta-carotene slows down cellular damage. Furthermore, it gets converted into vitamin A, which has benefits for your immune system, vision, and reproductive system.
Potential Risks of Grass-Fed Butter
Despite what some people believe, butter is a healthy ingredient. But just because it is doesn’t mean anyone can consume it and do so in unlimited amounts.
Here are situations in which grass-fed butter should be avoided or eaten moderately:
Dairy allergies
Avoid grass-fed butter if you are allergic to milk and other dairy products. Symptoms can be mild to severe, such as abdominal pain, diarrhea, hives, chest tightness, and difficulty breathing.
Instead of grass-fed butter, opt for dairy-free alternatives. Try coconut oil or olive oil. You can also use nut butters, such as almond butter and cashew butter. Check out Perfect Keto’s Nut Butter which has a chocolate hazelnut flavor and is rich and creamy.
Calorie density
If you’re counting calories to help manage your weight (although keep in mind that it’s not the best way to lose weight), being mindful of your butter consumption helps. Just one tablespoon of butter already contains 100 calories, which can easily increase your overall calorie intake.
Best Grass-Fed Butters Brands Available in the Market
Which grass-fed butters are best? Here are some options:
- Kerrygold Pure Irish Butter: $4.38 at Walmart
- Organic Valley Salted Organic Butter: $8.38 at Walmart
- Anchor New Zealand Organic Butter: $74.99 on Amazon (pack of 4)
- Westgold Salted Grass Fed Butter: $3.76 at Walmart
Frequently Asked Questions
Learn more about grass-fed butter by checking out some popular questions and answers below:
Is grass-fed butter healthier than regular butter?
Many health-conscious consumers consider grass-fed butter to be better than conventional butter because of its nutrient profile. As you’ve learned, grass-fed butter has more conjugated linoleic acid (CLA), omega-3 fats, vitamin K2, and beta-carotene.
Is grass-fed butter suitable for people with dairy sensitivities?
Those who are allergic or sensitive to dairy will likely be sensitive to grass-fed butter as well. Therefore, avoid grass-fed butter and other dairy products. If you experience digestive discomfort with butter, you can always try ghee, also known as clarified butter, instead.
Is grass-fed butter suitable for cooking and baking?
Grass-fed butter is great as a cooking fat and can be used for sautéing, frying, and even baking (for recipes that require butter). Just note that the rich flavor of grass-fed butter may alter the taste of your recipes.
Does grass-fed butter have a different taste than regular butter?
You may notice a slight difference in their taste due to the cow’s diet. Grass and vegetation can make grass-fed butter taste “grassy,” richer, and more intense. If you have a discerning palate, the distinctive taste of grass-fed butter will be more noticeable.
The Bottom Line
No matter how you choose to add grass-fed butter to your diet, you’ll be doing your body a favor. Additionally, you’ll be supporting sustainable farming practices.
Regular butter is more widely available, but if possible, get grass-fed butter from the brands we’ve mentioned above, such as Kerrygold and Organic Valley.