Measure for measure, butter and margarine have exactly the same number of calories and fat--approximately 35 calories and less than 4 grams of fat per single pat or teaspoon.

Can butter be part of a low cholesterol diet?

A teaspoon of butter contains only 10 milligrams of cholesterol, which is less than 4% of the maximum daily value guidline of 300 milligrams.

Can I eat butter and keep my fat intake to 30% of my daily calorie intake?

Current dietary guidelines suggest a total diet with a maximum of 30% of calories derived from fat. In a 2000-calorie diet, this means 65 grams of fat. A single pat or teaspoon of butter contains less than 4 grams of fat which represents approximately 6% of the daily value guideline.

Have Your Butter—And Eat It Too!

We're constantly advised to cut the fat in our diets, but if you stay with the guideline of 30% of daily calories from fat, there's no need to feel guilty about enjoying butter. It's often easier to think about how many grams of fat you're consuming in a day. For a 2000 calorie diet, an individual could consume 65 grams of fat and stay within the guidelines.

Moderation, as usual, is the key. If you want to "have your butter and eat is too" here's some suggestions for cutting other, often overlooked sources of fat in your diet.

• Consume low or nonfat versions of dairy products such as milk, yogurt, sour cream, etc.
• Substitute low or nonfat dairy products in recipes calling for higher fat versions.
• Use low-fat cooking techniques such as steaming, broiling, grilling and baking.

Healthier Substitutions:

• Enjoy a baked potato with a pat of butter (179 calories, 4.0 grams of fat) vs. 15 French fries (237 cal., 124 g fat).
• Enjoy 1 cup air popped popcorn with a pat of butter (57 cal., 4.1 g fat) vs. 1/2 cup roasted peanuts (420 cal., and 35.7 g fat).
• Enjoy an ear of corn with a pat of butter (117 cal., 4.8 g fat) vs. 1/2 cup potato salad (179 cal., 10.3 g fat).