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Butter vs Natural Yogurt: Calories Compared
Natural Yogurt is lower in calories (61 vs 717 per 100g). Butter has 0.8g protein per 100g versus 3.5g in Natural Yogurt.
Per typical serving, Butter provides 100 kcal (based on a 14g portion) versus Natural Yogurt at 149 kcal (245g). The average adult needs around 2,000 calories per day, so butter contributes 5.0% and natural yogurt contributes 7.5% of that daily target per serving. Getting these numbers right for your own portions starts with a digital kitchen scale.
Full nutrition comparison (per 100g)
| Nutrient | Butter | Natural Yogurt |
|---|---|---|
| Calories | 717 kcal | 61 kcal |
| Protein | 0.8g | 3.5g |
| Carbohydrates | 0.1g | 4.7g |
| of which Sugars | 0.1g | 4.7g |
| Fat | 81.1g | 3.2g |
| of which Saturates | 51.4g | 2.1g |
| Fibre | 0g | 0g |
| Sodium | 643mg | 46mg |
| Potassium | 24mg | 155mg |
| Calcium | 24mg | 121mg |
| Iron | 0mg | 0.1mg |
| Vitamin C | 0mg | 0.5mg |
| Vitamin A | 684µg | 27µg |
| Selenium | 1µg | 2µg |
| Riboflavin (B2) | 0mg | 0.1mg |
Nutrient-by-nutrient breakdown
- Calories: Butter has more (717kcal vs 61kcal per 100g) — a difference of 656kcal. Natural Yogurt is the lower-calories option if that is your priority.
- Protein: Natural Yogurt has more (3.5g vs 0.8g per 100g) — a difference of 2.7g. Natural Yogurt is the stronger source of protein here.
- Carbohydrates: Natural Yogurt has more (4.7g vs 0.1g per 100g) — a difference of 4.6g.
- Sugars: Natural Yogurt has more (4.7g vs 0.1g per 100g) — a difference of 4.6g. Butter is the lower-sugars option if that is your priority.
- Fat: Butter has more (81.1g vs 3.2g per 100g) — a difference of 77.9g. Natural Yogurt is the lower-fat option if that is your priority.
- Saturated fat: Butter has more (51.4g vs 2.1g per 100g) — a difference of 49.3g. Natural Yogurt is the lower-saturated fat option if that is your priority.
- Fibre: both foods contain the same amount (0g per 100g).
- Sodium: Butter has more (643mg vs 46mg per 100g) — a difference of 597mg. Natural Yogurt is the lower-sodium option if that is your priority.
- Potassium: Natural Yogurt has more (155mg vs 24mg per 100g) — a difference of 131mg. Natural Yogurt is the stronger source of potassium here.
- Calcium: Natural Yogurt has more (121mg vs 24mg per 100g) — a difference of 97mg. Natural Yogurt is the stronger source of calcium here.
- Iron: Natural Yogurt has more (0mg vs 0mg per 100g) — a difference of 0mg. Natural Yogurt is the stronger source of iron here.
- Vitamin c: Natural Yogurt has more (0mg vs 0mg per 100g) — a difference of 0mg. Natural Yogurt is the stronger source of vitamin C here.
- Vitamin a: Butter has more (684µg vs 27µg per 100g) — a difference of 657µg. Butter is the stronger source of vitamin A here.
- Selenium: Natural Yogurt has more (2µg vs 1µg per 100g) — a difference of 1µg. Natural Yogurt is the stronger source of selenium here.
- Riboflavin (b2): Natural Yogurt has more (0mg vs 0mg per 100g) — a difference of 0mg. Natural Yogurt is the stronger source of riboflavin (B2) here.
Live serving-size calculator
Enter any amount for each food — every figure below recalculates instantly, with % of daily value shown for each nutrient (based on a standard 2,000-calorie reference diet).
| Nutrient | Butter | % DV | Natural Yogurt | % DV |
|---|
* % Daily Value based on a 2,000-calorie reference diet, the same basis used on nutrition labels in the US and UK. Figures update live as you change the amounts above — no page reload.
Substituting one for the other
In baking and cooking, dairy substitutions usually work best when fat content is similar — swapping a higher-fat dairy product for a lower-fat one can affect texture, moisture and how a recipe sets, even when the flavour is close.
Useful for comparing these foods
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Which should you choose?
If your priority is fewer calories, Natural Yogurt is the lower-calorie option at 61 kcal per 100g. If you need more protein, Natural Yogurt provides more at 3.5g per 100g. For lower carbohydrates, Butter has fewer carbs at 0.1g per 100g.
Both butter and natural yogurt can form part of a healthy, balanced diet. The best choice depends on your individual goals — whether that is weight management, muscle building, or simply hitting your daily nutritional targets. A meal prep container set makes it easy to portion whichever you choose.
Frequently Asked Questions
Which has more calories, Butter or Natural Yogurt?
Butter has 717 calories per 100g while Natural Yogurt has 61 calories per 100g. Butter is higher in calories by 656 kcal per 100g.
Which has more protein, Butter or Natural Yogurt?
Butter contains 0.8g of protein per 100g. Natural Yogurt contains 3.5g of protein per 100g. Natural Yogurt has more protein.
Is Butter healthier than Natural Yogurt?
Butter has 717 kcal, 0.8g protein, 0.1g carbs and 81.1g fat per 100g. Natural Yogurt has 61 kcal, 3.5g protein, 4.7g carbs and 3.2g fat per 100g. Which is healthier depends on your goals — higher protein, lower calorie and lower fat foods are generally preferred for weight management.
Which has more fibre, Butter or Natural Yogurt?
Butter contains 0g of fibre per 100g, and Natural Yogurt contains 0g per 100g. Butter has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Butter vs Natural Yogurt?
A typical 1 tablespoon of butter (14g) is around 100 calories. A typical 1 pot of natural yogurt (245g) is around 149 calories — a difference of 49 kcal per serving in favour of butter.
Can I substitute Butter for Natural Yogurt in recipes?
In baking and cooking, dairy substitutions usually work best when fat content is similar — swapping a higher-fat dairy product for a lower-fat one can affect texture, moisture and how a recipe sets, even when the flavour is close.
Track both accurately
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Figures per 100g from the USDA FoodData Central database (CC0 1.0).