9 balanced equivalents of 100g of butter

© Getty Images / EyeEm

2/9 –

Oilseed purees
Made from dried fruits, roasted or dried seeds, these purees have a high content of good unsaturated fats. If you want to reduce your consumption of animal fat, while maintaining a good protein intake, they are your ideal substitute. The seeds or fruits from which they come represent the plants richest in proteins. Oilseed purees are made at a low temperature so as not to lose any nutrients.

© Getty Images / EyeEm

3/9 –

Vegetable oils
Vegetable oil is an ideal solution to replace melted butter. Prefer an oil with a neutral taste so as not to alter the taste of your recipes. To replace 100g of melted butter, use 50g of sunflower, peanut, hemp or corn oil.

© Getty Images

4/9 –

Greek yogurt
Greek yogurt is both rich and thick, yet still less fat and less caloric than butter. This dairy will bring a smooth texture to your breads and cakes. Like vegetable oil, put in Greek yogurt the equivalent of half the amount of butter normally used in your preparations.

© Getty Images / iStockphoto

5/9 –

Avocado flesh
How about replacing traditional butter with crushed avocado on your breakfast toast? Rich in fiber, avocado will provide you with vitamin K and potassium in the morning. It is suitable for lactose-free diets. The monounsaturated fat it contains helps lower bad cholesterol levels and increase good ones. For your sweet dishes, replace half the amount of butter in your recipe with mashed avocado.

© Getty Images / iStockphoto

6/9 –

Crushed banana
The banana has two advantages: it allows both to replace butter, but also to avoid the addition of sugar. Mashed into a puree, this fruit remains a good equivalent to butter. It contains an amino acid, a precursor of serotonin, the well-being hormone. If your bananas are getting too ripe, making your banana puree even becomes an anti-food waste gesture.

© Getty Images / iStockphoto

7/9 –

Sweet potato flesh
You don’t often think about it, yet mixed vegetables are good alternatives to butter in your cakes. Low in calories, but rich in vitamins, fibers and minerals, sweet potato flesh will not impact the taste of your sweet or savory dishes. Crushed or finely grated this vegetable can be integrated into your preparations.

© Getty Images / Westend61

8/9 –

Apple puree
Apple puree cleanses your cake recipes. While many use it as a substitute for oil, applesauce is also a good alternative to butter. Replace half the amount of butter in your recipe with your mashed apples, so your pastries don’t get too wet.

© Getty Images / iStockphoto

9/9 –

Zucchini flesh
With only 17 calories per 100 g of zucchini, this summer vegetable can become essential to avoid butter and guarantee you a balanced diet. All you need to do is grate your zucchini into thin slices, then mix it into your recipes. It will allow you to obtain softer cakes than with butter.