- A teaspoon or two of real butter is just fine! But cooking with sticks of butter can quickly add up in terms of calories & animal-based saturated fat
- Look for butter options that are low in animal-based saturated fats AND low in trans fat
- Recommended daily upper limits: <20 grams animal-based sat fat, as close to zero trans fat
- Caution: Many ‘light’ spreads aren’t suitable for cooking or baking
Lowest in animal-based saturated fat, with zero trans fats:
Brummel & Brown Yogurt Spread
Per tablespoon: 45 cals – 5 fat – 1.5 sat fat – 0 trans fat
1st ingredients: Water, soybean oil, palm oil, palm kernel oil, canola oil...
Note: Brummel & Brown’s website says that they don’t recommend baking with it, though we’ve used it often in baking with good results.
Smart Balance Original
Per tablespoon: 80 cals – 9 fat – 2.5 sat fat – 0 trans fat
1st ingredients: Soybean oil, palm fruit oil, canola oil, olive oil...
Real Butter – one teaspoon: just 33 cals & 2.5 grams sat fat, and by far the most natural ingredient list.
Earth Balance Vegan Buttery Sticks
Per tablespoon: 100 cals – 11 fat – 4 sat fat – 0 trans fat
1st ingredients: Palm fruit oil, canola oil, soybean oil, flax oil, olive oil...
Coconut Oil or Coconut ‘Butter’ (e.g. Earth Balance Coconut Spread)