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Is Butter For Breakfast Healthy?

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toast and butterTalk of a healthy breakfast and one of the 1st food items to be shown the door seems to be butter. Butter, due to its high concentration of saturated fats and calories has been termed as the villain of good health by many. However, several holistic healers claim consuming butter for breakfast helps manage a series of illnesses. If these contradicting reports have been bothering you, then go through this detailed nutritional evaluation of the famous dairy fat. It will help you to decide if consuming butter for breakfast is healthy or not…


Nutritional evaluation

Butter is defined as the water-in-oil emulsion of dairy fat, milk protein, and water. As per FDA regulations commercial butter must contain at least 90% fat and the rest being water, protein, trace elements, and salt (if added). Here is the typical nutritional composition of 15 gms of commercial butter varieties.



Salted butter

Unsalted butter

Whipped butter


162 Kcal

162 Kcal

108 Kcal

Total fat

18 gm

18 gm

12 gm

Saturated fat

11 gm

11 gm

7.6 gm


48 mg

48 mg

33 mg


0.2 gm 

0.2 gm

0.1 gm


130 mg

2.5 mg

124 mg



butter curlsHealth benefits of eating butter for breakfast:


  • Butter is a rich source of fat soluble Vitamins A, D, and E. These vitamins are available in their easily most absorbable forms. Several studies have shown that these nutrients are best absorbed between 4.00am to 10.00am – the ideal breakfast time.


  • Who doesn’t like a whole meal of anti aging compounds 1st thing in the morning! Butter, is a rich source of several antioxidant nutrients including selenium and conjugated linoleic acid. These compounds are not only anti-aging in nature but also prevent cell mutations and cancer progression.


  • It is a source of Activator X – a compound necessary for absorption of several trace elements. Being rich in Vitamin D, it also plays a key role in calcium absorption.


  • The Arachidonic Acid and other fatty acids found in butter are essential for brain development in young children.


  • Organic butter is the only source of the Wulzen or anti-stiffness factor. This compound is prevents the calcification process and in turn prevents the incidence and/or progression of frozen joints, degenerative arthritis, cataracts, and pineal calcification.


Disadvantages of butter:


While butter is a good source of several nutrients and provides several health benefits, one cannot deny the fact that it is calorie rich and 90% fat, of which almost 50% is saturated fat. Regular consumption of butter can lead to chronic high calorie intake and lead to obesity. High intake of saturated fats raises the risk for Cardio vascular diseases and type 2 diabetes. Several studies have linked high butter consumption to colon cancer. However, one must note that these side effects can be reversed by moderately restricting the consumption of butter.


Thus, butter may not be the healthiest fats available, but it need not be eliminated from the diet. If consumed in controlled portions along with fiber rich foods; this dairy fat has the potential to turn your breakfast into a power meal and give the right start to your day.  



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Is Butter For Breakfast Healthy?