With the rise in popularity of plant-based diets and veganism, many people are looking for healthier alternatives to traditional dairy butter. Plant-based butter spreads offer a vegan option that can mimic both the taste and texture of regular butter. But with so many options on the market, how do you know which spread is actually the healthiest?
When comparing plant-based butter spreads, there are a few key factors to consider:
- Ingredients – You’ll want to choose options made from whole, natural ingredients like nuts, seeds, and oils. Avoid anything with artificial flavors, colors, or preservatives.
- Nutritional value – Pay attention to the amount of saturated fat, trans fat, sodium, and calories per serving. Products lower in these areas are better options.
- Taste and texture – Make sure you enjoy the flavor and spreadability, or you likely won’t use it as a true butter replacement.
- Brand reputation – Established brands with transparency and ethical sourcing practices are ideal.
With these criteria in mind, let’s take a closer look at some of the top contenders for the healthiest plant-based butter spread.
Miyoko’s Creamery
One popular brand that consistently receives high marks is Miyoko’s Creamery. They make a variety of nut-based vegan butter spreads using organic ingredients like cashews, coconut oil, and oats. Their flagship product is the Miyoko’s Vegan Butter which comes in flavors like original, garlic, and chive.
Here is a nutritional comparison of 1 tablespoon serving sizes:
| Butter Spread | Calories | Fat (g) | Saturated Fat (g) | Sodium (mg) |
|---|---|---|---|---|
| Miyoko’s Vegan Butter | 100 | 11 | 2.5 | 65 |
| Regular Salted Butter | 102 | 11 | 7 | 90 |
As you can see, Miyoko’s has nearly identical calories and total fat compared to regular butter, but significantly less saturated fat and sodium. Those are two areas of concern from a heart health standpoint.
Miyoko’s spreads are also certified organic, non-GMO, and they avoid common allergens like soy and tree nuts. The products taste extremely rich and butter-like thanks to quality ingredients like coconut oil and cashews. Many reviewers say Miyoko’s is their absolute favorite vegan butter in terms of taste and texture.
One downside is that these nut-based spreads are not going to be suitable for people with nut allergies. They also have a higher price point than some competitors. But you are paying for premium organic and non-GMO ingredients.
Earth Balance
Another well-known brand in the plant-based space is Earth Balance. They make a line of vegan butter spreads, including their Organic Whipped Buttery Spread. The ingredient list for this option includes palm fruit oil, canola oil, flax oil, olive oil, pea protein, sunflower lecithin, lactic acid, and sea salt.
Here is a comparison of the nutrition facts:
| Butter Spread | Calories | Fat (g) | Saturated Fat (g) | Sodium (mg) |
|---|---|---|---|---|
| Earth Balance Organic Whipped | 50 | 5 | 1 | 50 |
| Regular Salted Butter | 102 | 11 | 7 | 90 |
The whipped texture gives it a lighter mouthfeel than regular butter. And the palm oil base means it’s free from common allergens like nuts, soy, and dairy.
With only 50 calories, 5 grams fat, and 1 gram saturated fat per serving, this Earth Balance spread is a clear nutritional winner compared to regular butter. It provides the same buttery flavor in a fraction of the calories and saturated fat content.
The biggest drawback with this particular Earth Balance spread is the use of palm oil. There are major environmental concerns around palm oil production. However, the company claims the palm oil they use is sourced from sustainable practices.
Melt Organic
Melt Organic makes a plant-based butter spread using a blend of virgin coconut, flaxseed, avocado, and sunflower oils. It’s certified organic, non-GMO, Kosher, and free from dairy, lactose, nuts, and soy.
Here’s a look at the nutrition data:
| Butter Spread | Calories | Fat (g) | Saturated Fat (g) | Sodium (mg) |
|---|---|---|---|---|
| Melt Organic | 70 | 8 | 5 | 55 |
| Regular Salted Butter | 102 | 11 | 7 | 90 |
With 70 calories and a solid nutrition profile, Melt is a good option for those monitoring their saturated fat intake. The combination of oils provides a rich, buttery flavor and creamy consistency. Since it’s nut-free, soy-free, and dairy-free, it can accommodate a wide range of dietary needs and restrictions.
Potential cons are that it does contain coconut oil, which can be high in saturated fat if consumed in large amounts. It also has a higher price point than basic margarines and spreads, but you are paying extra for organic certification and specialty vegan ingredients.
Country Crock Plant Cream
Country Crock has entered the plant-based space with their Country Crock Plant Cream made from a blend of oils like sunflower, palm fruit, canola, and olive. It has a creamy, smooth texture and tastes similar to traditional Country Crock margarine.
Here is the nutrition data:
| Butter Spread | Calories | Fat (g) | Saturated Fat (g) | Sodium (mg) |
|---|---|---|---|---|
| Country Crock Plant Cream | 60 | 7 | 1.5 | 100 |
| Regular Salted Butter | 102 | 11 | 7 | 90 |
With just 60 calories and 1.5 grams saturated fat per tablespoon, this spread from Country Crock is a clear nutritional winner over regular butter. It offers a distinct vegan alternative with that classic margarine taste and texture.
However, it does contain more sodium at 100mg per serving compared to the other options. The ingredients are not organic either. But for a more affordable, mainstream plant-based spread, Country Crock Plant Cream checks a lot of the boxes.
Conclusion
When comparing the top plant-based butter spreads, Miyoko’s Vegan Butter stands out as the healthiest option. It’s made from quality whole food ingredients like nuts and coconut oil, certified organic, relatively low in sodium, rich in taste, and extremely butter-like in texture.
For those avoiding nuts or coconut oil, the Earth Balance Organic Whipped Buttery Spread is a great choice with similar butter flavor and just 1 gram of saturated fat per serving.
Melt Organic and Country Crock Plant Cream are two other excellent alternatives that are vegan, low in saturated fat, and accommodate different dietary needs.
No matter which spread you choose, all of these plant-based options are much healthier than traditional dairy butter, offering essential vitamins and minerals without the cholesterol and risks of saturated animal fats. Any of these tasty plant-based swaps can help you reduce your saturated fat intake for better heart health.