Nutritionist Ranks Butters: Lurpak Leads, While Some Flavored Options Offer Lower Calories

Supermarket shelves now offer a vast array of butter and spread options, moving beyond simple salted or unsalted choices. Nutritionist Holly Caske, a gut health expert for Biomel, has evaluated various products, including artisanal, flavored, and plant-based varieties, alongside everyday brands like Lurpak and Kerrygold, to assess their health profiles.

Caske identified Lurpak Blend as a top performer, earning a 4.5/5 rating. Its inclusion of rapeseed oil, alongside butter, improves its unsaturated-to-saturated fat ratio, which Caske identifies as a key health differentiator. The ingredients list for Lurpak Blend includes butter (64%), rapeseed oil, water, lactic culture, and salt. Per 100g, it contains 679 kcal, 75g fat, 0.6g carbohydrate, 0.90g salt, and 0.5g protein.

Sharing the top rating of 4.5/5 is Exceptional by ASDA Sea Salted Spreadable with West Country British Butter. This product also benefits from the addition of rapeseed oil (22%), which shifts its fat profile toward unsaturated fats. It contains 704 kcal, 78g fat, 1.0g carbohydrate, 1.4g salt, and less than 0.5g protein per 100g. Its ingredients are butter (68%), rapeseed oil (22%), water, Cornish sea salt, and salt.

Plant-Based and Flavored Options

Among the plant-based options, Flora Plant-Based Smoked Garlic Butter received a 4/5 rating. Its blend of sunflower and rapeseed oils contributes to a favorable unsaturated fat ratio, though the presence of coconut fat slightly moderates this. The product contains 713 kcal, 79g fat, 0.5g carbohydrate, 1.5g salt, and less than 0.5g protein per 100g. Ingredients include plant oils (sunflower, rapeseed), coconut fat, water, salt, faba bean preparation, and natural flavorings.

Mergulo Dark Salt Plant Based Butter also scored 4/5. It features a lower fat content of 60g per 100g and 6g of plant protein from cashews. However, its use of coconut oil contributes to a higher saturated fat share compared to seed oil blends. This butter contains 715 kcal, 60g fat, 4.3g carbohydrate, 2.3g salt, and 6g protein per 100g. Its ingredients are coconut oil, cashew nuts (17%), yeast extract, sunflower oil, salt, water, citric acid, and fava bean.

Sublime Flavoured Butter No 8: Red Chilli, Smoked Salt and Lime was noted for having the lowest calorie count among all tested butters, at 611 kcal per 100g. This is attributed to the flavor contributed by chilli and lime, potentially allowing for a reduced need for fat. It received a 3.5/5 rating and contains 69.5g fat, 0.3g carbohydrate, 2.0g salt, and 0.6g protein. Its ingredients include unsalted butter (85.1%), lime juice, red chilli, smoked paprika, garlic, smoked salt, and pink Himalayan salt.

Traditional Butters and Considerations

Traditional dairy butters also received various ratings. Président Butter, with 745 kcal and 82g fat per 100g, was rated 3.5/5. Its low salt content (0.03g per 100g) may appeal to those monitoring blood pressure. Kerrygold Salted Butter, described as a "clean two-ingredient butter" with a standard dairy fat profile, also received a 3.5/5 rating. It has 744 kcal, 80g fat, 0.6g carbohydrate, 1.8g salt, and 0.6g protein per 100g.

All Things Butter Garlic and Herb, rated 3.5/5, had the lowest fat content among the dairy butters at 73g per 100g, with added garlic and herbs potentially making its flavor go further. It contains 684 kcal, 73g fat, 4g carbohydrate, 1.8g salt, and 2g protein.

Delamere Goats Butter was identified as the richest product with 88g of fat per 100g, receiving a 3.5/5 rating. While goat's butter is not inherently less healthy, its concentration means a smaller quantity may be used. This butter contains 793 kcal, 88g fat, 0.5g carbohydrate, 1g salt, and 0.7g protein.

Morrisons The Best West Country Farmhouse Butter was found to be one of the saltiest options, with 3g of salt per 100g, making it less favorable for those reducing salt intake. It received a 3/5 rating and contains 735 kcal and 81g fat.

Caske concluded that the best choice depends on individual dietary needs, health status, and goals. For those with high cholesterol or cardiovascular disease, spreads lower in saturated fat and higher in unsaturated fats may be beneficial. However, for most people consuming butter in moderation as part of a balanced diet, the differences between products may be minor. Caske also noted that major sources of salt intake are typically processed and ultra-processed foods, rather than the butter spread on toast.