9 balanced equivalents to 100g of butter

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Oilseed purees
Made from dried fruits, roasted or dried seeds, these purées 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 richest plants in protein. Oilseed purees are made at low temperatures so as not to lose any nutrients.

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

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Greek yogurt
Greek yogurt is both rich and thick, yet still lower in fat and calories than butter. This dairy will bring a creamy 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.

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Avocado flesh
How about replacing traditional butter with mashed avocado on your breakfast sandwiches? Rich in fiber, the avocado will bring you 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.

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mashed 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, precursor of serotonin, the hormone of well-being. If your bananas become too ripe, making your banana puree even becomes an anti-food waste gesture.

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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, fiber and minerals, sweet potato flesh will not affect the taste of your sweet or savory dishes. Crushed or finely grated, this vegetable can be incorporated into your preparations.

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Apple puree
Apple puree sanitizes your cake recipes. While many people use it to replace oil, stewed apple is also a good alternative to butter. Replace half the amount of butter in your recipe with your applesauce, so your baked goods don’t get too wet.

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