Butter is a common fat used in kitchens worldwide, leading to questions about its nutritional value. This article will examine the amount of vitamin D in butter, how it measures up against daily needs, and how it compares to other sources.
Vitamin D Content in Butter
Butter naturally contains fat-soluble vitamins, including vitamin D. On average, 100 grams of butter contains approximately 60 International Units (IU) of vitamin D, and a standard stick of salted butter contains about 63 IU. As a dairy product, butter concentrates the small amount of vitamin D found in milk fat.
The specific quantity of vitamin D can fluctuate based on the cow’s diet. Butter from grass-fed cows may contain higher levels of vitamin D compared to butter from grain-fed cows, as grazing cows are exposed to sunlight which stimulates vitamin D production in their milk.
Butter’s Contribution to Daily Intake
While butter provides some vitamin D, its contribution to the daily requirement is minimal. The Recommended Dietary Allowance (RDA) for most adults up to age 70 is 600 IU per day, increasing to 800 IU for adults over 70. A tablespoon of butter contains a fraction of the vitamin D found in a 100-gram serving, making its contribution to the target very small.
To meet the daily requirement through butter alone would require consuming an impractical amount. For example, one would have to eat roughly 10 sticks of butter to reach the 600 IU recommendation. Therefore, butter should not be considered a primary source for meeting daily vitamin D needs.
Alternative Vitamin D Sources
The most significant source of vitamin D is sunlight exposure, as the skin produces it when exposed to ultraviolet-B (UVB) rays. Just 5 to 30 minutes of sun exposure daily can be sufficient for many people. When sunlight is limited, dietary sources become more important.
Fatty fish like salmon, mackerel, and sardines are among the best natural food sources of vitamin D. A 100-gram serving of canned sardines can provide around 331 IU. Many foods are also fortified with vitamin D, including milk, plant-based milk alternatives, and breakfast cereals. A single cup of fortified milk offers between 100–120 IU, making it a much more efficient dietary source than butter.