Group · Fats & oils
Reduced-fat butter
Reduced-fat butter is a dairy fat whose fat content has been lowered compared with traditional butter. In practice, as described by the Ciqual data for an unsalted reduced-fat butter (average food), water and sometimes emulsifiers are added to reduce the proportion of fat, giving a softer, more spreadable texture. It is available lightly salted or unsalted, in tubs rather than blocks. With around 367 kcal and 39.1 g of fat per 100 g, it is still high in calories despite its name, but it provides less fat than standard butter. A source of vitamin A, it fits into a balanced diet as long as you keep to modest amounts. It is a popular compromise for people who watch their waistline without giving up flavour.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 367 kcal |
| Kilojoules | 1510 kJ |
| Protein | 0,4 g |
| Carbohydrate | 3,7 g |
| Fat | 39,1 g |
| Fibre | 1,1 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Vitamin A587 µg73 %
- Vitamin E1,72 mg14 %
- Selenium7,67 µg14 %
- Omega-3 ALA0,22 g11 %
- Total omega-30,25 g10 %
- Vitamin K16,87 µg9 %
- Vitamin D0,44 µg9 %
- EPA0,02 g8 %
See the other 17 nutrients
- Omega-6 LA0,58 g6 %
- Vitamin B120,1 µg4 %
- Iodine5,26 µg4 %
- Zinc0,34 mg3 %
- Calcium20,6 mg3 %
- Vitamin B20,04 mg3 %
- Phosphorus17,2 mg2 %
- Potassium38,7 mg2 %
- Iron0,22 mg2 %
- Vitamin B92,88 µg1 %
- Vitamin B50,09 mg1 %
- Copper0,01 mg1 %
- Vitamin B10,01 mg1 %
- Magnesium2,08 mg1 %
- Vitamin B30,06 mg0 %
- Vitamin B60 mg0 %
- Manganese0 mg0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
Reduced-fat butter is mainly suited to cold uses. Its high water content makes it a poor choice for cooking: it spits, foams and does not brown well in the pan. Keep it for your morning toast, on wholegrain bread, or to soften steamed vegetables just before serving. For frying, turn instead to olive oil or rapeseed oil, which cope better with heat and have an interesting fatty acid profile.
In terms of nutrition facts, do not be fooled by the word « reduced-fat ». With 367 calories and 39.1 g of fat per 100 g, the product is still energy-dense. The reduction is in fat compared with standard butter, not an absolute lightness. It contains little carbohydrate (3.7 g) and only 0.34 g of protein. It does provide vitamin A (587 µg per 100 g), a fat-soluble vitamin naturally present in dairy fats.
For weight control, aim for a sensible portion: a knob of 8 to 10 g is plenty to flavour a slice of bread. Piling up buttered toast adds up in the day’s calorie count. Reduced-fat butter can help you cut back a little on fat while keeping the enjoyment, but it is still a food to measure out. If you want to compare, take a look at the food calorie table and the fats and oils family page to see where the different options sit.
- Storage: keep in the fridge, well closed, as its water content makes it more sensitive than standard butter.
- Versions: lightly salted for more flavour, unsalted for a more neutral taste in cold baking.
- Pairings: on a slice of wholegrain bread with a little jam, or melted over vegetables.
For active people, reduced-fat butter is not a key food: it mainly provides fat, which is of little use just before exercise, when carbohydrates are the priority. During recovery, rely instead on protein and suitable sugars, as explained in our advice on fitness nutrition. Included in moderation in a varied, good-quality diet, this butter keeps its place for the pleasure of meals, without ever becoming the dominant ingredient on the plate.