Fat spreads cause 50–200% portion errors (Almiron-Roig et al., Appetite 2013). Per 100 g: 717 kcal, 81.1 g fat, 11 mg sodium. A pat of butter is about 5 g and 37 kcal — small but adds up.
How should I track Butter, without salt?
The best way to track Butter, without salt is by weight, not volume. A 200 g serving of yogurt or cheese varies in density between brands and fat levels, so the same portion can differ by 20–40 calories. Research shows people underestimate calorie-dense dairy portions by up to 50% when eyeballing (Almiron-Roig et al., Appetite 2013). A kitchen scale keeps things honest. Also check whether the label lists values for the product as sold or as prepared — some powdered or concentrated dairy products show very different numbers once mixed.
