Butter or Cheese – What Is the Healthier Choice?

Butter or Cheese - What Is the Healthier Choice?

Wondering which one’s better for your health – cheese or butter? Both are staples in most refrigerators. Each has its own benefits, but one of them is a definite winner. Explore this article to know which one you should pick!

Cheese Versus Butter – Which Is Better?

Both of them are milk products, but they’re quite different, as we all know. They are made using different techniques and hence they differ greatly in terms of taste. This article will provide you detailed insights on how cheese and butter differ from each other.



1. What Defines Each of Them

Let us first take a peek at the difference between butter and cheese and how each of them is made.



  • Cheese: When the milk protein known as casein coagulates, the end product formed is known as cheese. Cheese comes in different textures and forms. It can be soft or hard. It finds its usage most commonly in pasta dishes, pizzas, or as a simple spread on bread. Usually, the milk from cows, sheep, goats and buffaloes are used to make cheese.
  • Butter: When milk is vigorously beaten, the product formed is known as butter. It can also be churned using fermented cream. It finds its usage mostly in cooking and baking.

2. Calories

A calorie is a unit of energy, which our body derives from the food we eat and the beverages we drink. Consuming more calories than needed by your body will surely lead to weight gain. For those of you reeling under the pressure of dieting, we offer you a detailed view on the calorie count butter and cheese have in each of their servings.

  • Cheese: A single bar of 100 g cheddar cheese packs about 371 calories approximately. This varies across the different types of cheese.
  • Butter: A 100 g bar of butter packs about 717 calories. Therefore, before you buy that bar of butter next time at the supermarket, remember to make an informed choice.

3. Proteins

Did you know that your body relies on the proteins it has to repair and rebuild tissues? Let’s look at how much protein both cheese and butter have to offer to you.




  • Cheese: You gain almost 25 grams of protein when you consume 100 grams of cheddar cheese.
  • Butter: A 100 g serving of butter gives your body around 0.8 grams protein approximately.

Child eating toast with butter

4. Fats

Many of you may think of weight gain when it comes to fatty content in food. However, the fact is, fat is an essential part of your daily diet and is considered good for your health. There are a lot of different types of fat, with some of them being healthier than others. The idea is to choose the ‘good’ fats that are unsaturated, limit consumption of food with high saturated fat, and avoid trans-fats that are bad.

  • Cheese: A 100 g block of cheese has approximately 33 grams of fat.
  • Butter: 100 grams of butter comprises of 81 grams of fat, 51 grams of which is saturated fat which isn’t healthy.

5. Vitamins

Your body needs vitamins to develop and grow normally. There are almost 13 vitamins that your body needs to conduct its day-to-day functioning efficiently and easily. Each of the vitamins has a specific role in your body. Cheese and butter are also excellent sources of vitamins.





  • Cheese: Apart from Vitamin A, cheese contains Vitamin E, K, B12 and B6 and riboflavin, pantothenic acid, betaine and folate in small quantities.
  • Butter: In a tablespoon of butter (around 14 grams), you’ll find Vitamins A, E, B12, and K. Vitamins A and E in particular support immunity, vision, and heart health.

6. Minerals

Minerals are the substances that your body needs to build stronger bones and teeth. They also help in turning the food that you consume into energy. A healthy proportion of minerals is required to keep your body functioning normal and healthy. Some essential minerals are calcium, potassium and iron.

  • Cheese: Known to be a rich source of calcium, cheese contains around 730 milligrams of calcium in a 100 g block. It is also known to contain small amounts of phosphorous, selenium, sodium, zinc, potassium and iron.
  • Butter: A 100 g serving of butter provides around 24 milligrams of butter. Rich in calcium, phosphorous and potassium, it is a good source of minerals. Butter also contains magnesium, fluoride, zinc, selenium and sodium in small quantities.

Butter and cheese, which is better

The Verdict

Cheese is the winner as it is low in ‘bad’ fats, high when it comes to protein and mineral content, and low in calories as well. It helps you in losing weight and keeps your bones and teeth stronger. It gives you good skin and keeps your hair and nails healthy.




Both cheese and butter have their own benefits. The key to staying healthy though is having both in moderation, as well as following a healthy diet and exercising. Also, when you pick your food, know the calorie and fat content in each of the packages. It will help you in making an informed and healthy choice.

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