Is Plant-Based Butter Healthy? Nutrition and How It Compares

Plant-based butter is often high in protein, fiber, essential fatty acids, and vitamin K (a potent antioxidant).

Ingredients in unsalted European style cultured vegan butter include:

• Organic coconut oil
• Organic cultured cashew milk (filtered water, organic cashews, and cultures)
• Filtered water
• Organic sunflower oil, which contains 2% or less of organic sunflower lecithin
• Organic cultured dextrose
• Natural flavors derived from oregano, flaxseed, and plums
• Lactic acid

Plant-based butter is high in monounsaturated fats because they are prepared with plant-based oils instead of dairy. According to the American Heart Association, these fats are considered healthy fats that can help lower bad cholesterol and provide the body with essential minerals and antioxidants. 

Normal butter typically has about 35% of saturated fat, whereas plant-based butter contains just 15%. However, the FDA warns that any type of fat in excess can increase the risk of heart disease. Therefore, it is best to limit your saturated fat consumption to no more than 10% of your overall daily calorie intake.

Plant-based butter should also be consumed in moderation due to the following reasons:

• Higher levels of omega-6 fatty acids, which may be associated with increased levels of cellular inflammation
• Highly processed and may contain artificial additives
• May be made with trans fats and hydrogenated oils, which are harmful to heart health.

Plant-based butter is usually made from a blend of plant oils such as palm, coconut, avocado, olive, and macadamia oil.

Vegetable oils are typically liquid at room temperature. To transform them into a solid smooth butter that can be used as a spread, vegetable oils undergo a rigorous process, during which the boiling point of the oil is raised to solidify the saturated fats.

Various nuts and seeds, such as peanuts, soybeans, pistachios, cashews, pumpkin seeds, and sesame seeds, are also used to make plant-based butter. The nuts or seeds are roasted, ground, and combined with sugar, salt, stabilizers, and emulsifiers to make a spread. The degree of grinding and the method used to grind affect the texture of the butter.

Plant-based butter can also be made at home. 

Add coconut and sunflower oil, plant milk, lecithin powder, and salt to a blender and process for 60 seconds. Make sure not to overdo it, since blending for too long can cause the oils to separate. 

Pour the mixture into a jar and refrigerate. Because these oils are high in fat, they harden in the fridge. When your blended butter firms up, you can use it as a spread.

Plant-based butter can be a good butter alternative for people who want to limit their dairy consumption or lower their cholesterol. If heart health is a concern, read the nutrition labels carefully to make sure that your plant-based butter contains less saturated fat than regular butter.

However, if you consume a reasonably balanced diet low in saturated fat and your cholesterol levels are within normal limits, eating regular butter in small amounts should not pose a significant health risk.