Shea Butter vs Dairy Butter: Complete Cooking Guide

You probably use butter every day. Whether that’s to spread it onto toast, add it into a sizzling pan, or swirl it in your favourite bake, butter is one of those kitchen staples that rarely gets a second thought.

But recently, the conversation around shea butter vs dairy butter has gained momentum as more and more people are looking beyond the dairy butter block in the fridge.

To the untrained eye, shea butter and dairy butter don’t seem that different, both deliver creaminess and structure and can be used in cooking, but it’s in its origins, heat stability, shelf life and flavour that the two differ.

To begin with, dairy butter is churned from cream and has a flavour most of us will probably easily recognise.

Shea butter is pressed from nuts of the shea tree and tends to be more well-known in skincare, but it’s increasingly appearing in food discussions thanks to its rich fat content and plant-based appeal.

This growing curiosity reflects a general shift in how we both cook and shop - and there’s now lots of interest in dairy alternatives, vegan ingredients and globally sourced fats.

And, while cooking with the two fats isn’t always interchangeable because of physical and nutritional properties, knowing when to use dairy butter and when to swap it out for shea butter is what separates a successful cooking experiment from a disappointing one.

Although most of the time, it is pretty simple to swap the two fats out for one another.

Physical properties comparison

Have no idea what shea butter looks like? Or clueless on the smoke point of dairy butter? The first thing to establish is the physical properties of each one of the fats.

Shea butter

Texture: Firm at room temperature but slightly softer and more waxy than dairy butter, with a dense, creamy feel when warmed.

Melting point: High melting point, around 35-45 degrees Celsius, which comes in useful in heat-stable food applications.

Smoke points: Roughly around 170-230 degrees Celsius, depending on refinement.

Storage requirements: Best kept in a cool, dark place in an airtight container (preferably a pantry). Refrigeration isn’t required.

Dairy butter

Texture: Smooth, creamy and spreadable when softened, but can be firm when taken straight from the fridge.

Melting point: The natural melting point of butter is 37 degrees Celsius.

Smoke points: Around 150 degrees Celsius for regular dairy butter.

Storage requirements: Requires refrigeration to prevent spoilage, and salted butter typically has a longer shelf life than unsalted butter.

Nutritional comparison

The two fats can also be compared nutritionally. While both are energy-dense and mainly composed of fat, it's the micronutrient profiles (what it contributes to your diet) that are different.

Fat content

Shea butter is almost entirely fat (around 99-100% total fat), with a high proportion of saturated (36-50%) and monounsaturated fats (40-50%).

Dairy butter is also fat-rich (typically 80-82% milk fat), but it contains small amounts of water and milk solids, giving it a slightly more complex makeup.

Vitamin profiles

Shea butter is high in vitamins A (for vision, immune function and skin health) and E (an antioxidant), especially when you choose the unrefined type.

Dairy butter is packed full of fat-soluble vitamins, like vitamins A, D (with links to improving calcium absorption and bone health) and E.

Mineral content

Neither type of fat is particularly strong when it comes to mineral content, with shea butter only containing small traces of minerals like calcium and magnesium.

Dairy butter is slightly better, with average levels of calcium and phosphorus, but it’s still not considered a good mineral source compared to the likes of hard cheeses, yoghurt and milk.

Calories

Calorie-wise, shea butter contains around 880-900 calories per 100 g, meanwhile dairy butter has around 700 calories per 100 g. If you’re wondering why the two slightly differ, it’s because dairy butter tends to have a higher water content than shea butter.

Protein content

As shea butter is made up of almost entirely fat, it has a protein content of 0g per serving.

In comparison, dairy butter isn’t much better, with only tiny amounts of protein (we’re talking 0.5-1 g per 100 g) - but it still beats shea butter because of its milk solids.

Cooking performance

Let’s also break down how each fat performs when it comes to actually cooking it. If you’re new to the shea butter world, you might not have a clue, so it’s important you use it correctly.

Dairy butter might have previously been the obvious choice in baking, right? But, swapping out dairy butter for shea butter isn’t as difficult as you might expect - and it can produce beautifully tender textures, particularly in vegan and dairy-free dishes where pure fat performance is essential.

Wondering what to bake with shea butter? A couple of our favourites include our bakery-quality, chocolatey Nutella and tahini buns, and our gloriously moist (and super simple) Banana and chocolate cake.

Shea butter also has the benefits of being dairy-free and plant-based, and its natural, mild, nutty flavour profile won’t overpower toppings in the same way salted dairy butter might.

As for cooking, shea butter is often used in curries, stir-fries and stews because of its high melting point (typically between 35 and 45 degrees Celsius).

The trick here is to start small. If you’re using shea butter in your cooking for the first time, use it as a finishing oil, drizzled over grilled vegetables, or as a small spoonful in a stir-fry. This is so you can get to grips with the quantity of shea butter to use, as well as the amount of nuttiness you enjoy in your food.

Of course, this differs for everyone. Find out more about how to use shea butter for cooking here.

Ultimately, for anyone prioritising a lower flavour transfer (sometimes salted dairy butter is incredibly overpowering), plant-based cooking or a higher heat tolerance, shea butter is a worthwhile swap in your cooking and baking.

And, when it comes to finding a suitable (and 100% organic) shea butter, look no further than Star Shea’s Vegan Butter. Made with only the finest organic ingredients and free from additives, animal products and chemicals, Star Shea’s Vegan Butter promises to deliver that distinct (but not overpowering) nutty taste, high heat tolerance and nutrient-rich finish in your cooking and baking. 

Dietary considerations

If you’re someone who has allergies or are vegan, it’s important to know about the dietary considerations of shea butter vs dairy butter.

Shea butter is entirely plant-based, which makes it suitable for both vegetarian and vegan diets, whereas dairy butter is derived from milk and is therefore off the table for anyone avoiding animal products.

The same benefits stand for lactose intolerance, as shea butter contains no lactose at all - but dairy butter does (albeit in low quantities).

Religious dietary considerations may also influence your choice between shea butter and dairy butter. Shea butter is typically compatible with halal, kosher and other plant-based diets, but dairy butter can be restricted depending on how and when it’s consumed. For example, historically dairy products were not allowed to be eaten during Lent in Christianity.

Allergies are also vital to take into consideration if you’re thinking about swapping dairy for shea butter. Shea nuts are tree nuts, so if you (or anyone in your family) are allergic to tree nuts, it’s best to check the sourcing and processing of said shea butter, as well as confirm with a doctor that it’s okay to consume.

Cost analysis

‘Cost’ can mean different things to everyone - is it about a price tag? Availability? Longevity? Let’s explore the cost of each of the fats below.

• Price: Dairy butter is usually cheaper than shea butter per gram, but the difference isn’t going to entirely break the bank. For example, 1kg of Lurpak goes for around £7 in the supermarket, while Star Shea’s Vegan Butter is £8.90 per 1kg.
• Availability: Of course, you can almost always pick up a block of dairy butter at your local supermarket. Shea butter is slightly more difficult to get your hands on, but you’re in the right place if you want to know where to start!
• Shelf life: On average, shea butter can last around 12-24 months without refrigeration. Dairy butter usually requires a space in the fridge, and has a shorter shelf life of about one month.
• Value: Thanks to its long shelf life, heat stability and multi-purpose use in both cooking and baking, shea butter can offer strong value for money - particularly for those with lactose allergies or vegan/vegetarian lifestyles.

Environmental impact

Let’s also consider the environmental impact of shea butter vs dairy butter - after all, if you’re vegan or vegetarian, chances are sustainability is already a high priority for you and your family.

Dairy butter has a higher carbon footprint because its origins are heavily tied to methane-producing livestock.

Shea butter’s origins are more sustainable as it comes from tree nuts (Vitellaria Paradoxa), and involves a more laid-back processing method that involves natural drying and hand extractions.

If we’re also considering water use here, dairy farming is far more water-reliant too, as it’s used to rinse the butter granules to remove any remaining buttermilk.

Shea butter, on the other hand, barely uses any water in its production and is naturally filtered by gently boiling and skimming it to remove any impurities. Want to know more about how shea butter is processed? Read our step-by-step guide here.

Dairy butter also depends on pasture and feed crops, while shea butter is often sourced from existing shea parklands rather than new farmland - supporting soil health and maintaining natural ecosystems (including keeping it rich for other plants and animals!).

Plus, sustainable harvesting is important in the production of shea butter, as the shea fruits are only collected once they have naturally fallen - without the use of pesticides and fertilisers (if the shea butter is organic, that is).

Transporting the different butters is where it gets interesting, as dairy butter tends to travel much less, whereas shea butter is often imported from West Africa.

Saying that, in terms of environmental impact, it’s clear that shea butter ‘wins’ overall for its lower carbon footprint, minimal water use and sustainable harvesting.

On the hunt for an organic shea butter? Star Shea’s Vegan Butter is one of the best on the market right now, supporting ethical farming and sustainable agriculture. If you care about the shea butter you’re adding to your cooking, rest assured that Star Shea’s is free from chemicals, additives and is 100% organic.

Culinary applications

Best uses

Dairy butter

• Baking where flavour and browning matter
• Spreading on toast or crumpets
• Finishing sauces
• Frying vegetables where a butter flavour is essential

Favourite recipes: shortbread, buttercream frosting, croissants, garlic butter sauces and a classic Victoria sponge

Shea butter

• Vegan and dairy-free baking
• High-heat cooking, when regular butter will burn
• Recipes where a fat with no flavour is required
• Plant-based spreads

Favourite recipes: Banana and chocolate cake, vegan béchamel sauce, raisin muffins and vegetable rice noodle stir-fry. Like the sound of these recipes? Check out all of them here

Taste differences

We all know the taste of dairy butter - it’s rich, it’s creamy, and more often than not, it’s also salted. Shea butter is much milder (especially if you opt for the refined type) with a subtle nutty, sometimes described as ‘earthy’ flavour.

Texture in cooking

In the pan and in baking, the water and milk content in dairy butter help to create browning and a softer crumb. The texture of shea butter is more like a traditional fat, with consistency and heat stability, but it can be less ‘light’ than dairy butter.

Health implications

Both shea butter and dairy butter are high in fats, and it’s important to add that excessive amounts aren’t good for you. But, how does each fat fit into your lifestyle?

Dairy butter

• Cardiovascular effects: High in saturated fat and can increase your LDL (which is often referred to as ‘bad’ cholesterol). Although it must be noted that ‘dairy products don’t need to be excluded from the diet to prevent heart and circulatory diseases’, according to the British Heart Foundation.
• Digestibility: Contains small amounts of lactose and milk proteins, which can have a detrimental effect on those with lactose allergies. However, dairy butter is highly digestible, with studies in the Journal of Dairy Science suggesting that it’s over 97% absorbed by the human body when consumed alongside other foods.
• Nutritional benefits: Packed full of fat-soluble vitamins, like vitamins A, D and E.
• Dietary restrictions: Not suitable for vegan diets or those with a serious lactose allergy.

Shea butter

• Cardiovascular effects: Also high in saturated fat but rich in stearic acid, which is considered more cholesterol-neutral than other saturated fats. However, the specific cardiovascular benefits, like lowering blood pressure and reduced risk of hypertension, have never been studied fully.
• Digestibility: Highly digestible and naturally free from lactose and dairy proteins.
• Nutritional benefits: High in vitamins A and E.
• Dietary restrictions: Plant-based and can be eaten by vegans and vegetarians. It’s also suitable for those who are lactose-free or those who are restricted by halal and kosher diets.

Storage and handling

The best way to keep your shea butter fresh is to store it in an airtight container in a cool, dark place, away from direct sunlight and heat.

There’s no need to put it in the fridge, although if you live in a particularly hot climate, popping your shea butter in the fridge can help it to stay firm and avoid it turning into the dreaded sludge.

It might surprise you, but when stored correctly, shea butter can be incredibly long-lasting - much longer than dairy butter. In fact, high-quality shea butter can last around 12 to 24 months.

An easy way to tell that your shea butter is still good to use is by giving it a quick smell. If the scent is earthy and mildly nutty, it will likely be absolutely fine to use. However, if it’s sour or smoky, you might want to take a closer inspection.

So, the ‘battle’ between shea butter and dairy butter is over - and ultimately both have strengths in the kitchen. Dairy butter is a well-loved staple that’s recognised for its creamy and slightly salty texture. Alternatively, shea butter makes for a more unique choice, and it’s also plant-based.

This echoes the direction attitudes in Europe are heading towards plant-based food alternatives, as people look for healthier, more sustainable fats, and are moving further and further away from oils with heavier environmental footprints like palm oil - that’s according to CBI EU.

We don’t have a crystal ball, but looking towards the future, we can expect to see this trend only gaining more momentum in countries like the UK, Germany, Portugal and the Netherlands.

Shea butter is, at the moment, a fat to watch, as chefs, brands and home cooks continue to experiment, swap and discover the potential of it.

For shea butter that can be delivered to the UK in both 1kg and 25kg quantities, choose Star Shea’s Vegan Butter, which is made from organic ingredients and is free from harmful chemicals, animal products and nasty additives.

Frequently Asked Questions

Can I substitute shea butter for dairy butter in baking?

Yes! Replacing dairy butter with shea butter in baking isn’t overly complex. A good rule of thumb is 1:1 by weight - so if your recipe uses 100g of dairy butter, it can easily be substituted with 100g of shea butter.

Do also keep in mind that where dairy tends to be runny at room temperature, shea butter is a little firmer. You might need to soften your shea butter before creaming it with sugar or kneading it into dough, for example.

Does shea butter taste like butter?

Shea butter and dairy butter do have different tastes - but that’s what makes each one unique.

Dairy butter is creamy, slightly sweet and has a flavour we all know and love because of its milk solids. Rather than being creamy and sweet, shea butter has more of a neutral, slightly nutty taste. Some even describe it as being slightly earthy.

Unlike dairy butter, shea butter won’t overpower any other flavours in your cooking or baking, which makes it so useful when you want the functional richness of fat without an overly strong flavour.

The ‘earthy’ richness in shea butter is perfect for pairing with chocolate, nuts or warm spices.

Is shea butter healthier than dairy butter?

‘Healthier’ is difficult to define, but shea butter contains lots of stearic acid, is dairy-free and contains a handful of essential vitamins.

These are some benefits of Star Shea’s Vegan Butter to keep in mind when comparing it to your classic, supermarket-bought dairy butter.

• Made with the finest organic ingredients
• Hand processed
• Free from additives, animal products and chemicals
• Rich in essential nutrients
• Boasts a smooth and creamy texture
• Sourced from eco-certified farms
• Perfect for vegans or those with dietary restrictions

Can you cook with shea butter like normal butter?

Yes, although shea butter is not as common in Western kitchens, there is a growing appetite for it, particularly in families that are vegan or dairy-free.

However, unlike dairy butter, shea butter is almost pure fat and therefore doesn’t contain a lot of water, so it needs to be handled and cooked slightly differently.

Shea butter can handle higher heats without burning (making it perfect for stir-fry or sautéing vegetables) and it will melt more smoothly. Plus, the flavour is less overpowering than dairy butter, which can work to your advantage in dishes that require a subtler taste.

What’s the difference between shea butter and dairy butter?

There are lots of differences (as well as lots of similarities) between the two fats. Here are the differences to keep in mind:

• Origins: Dairy butter comes from churned cream, while shea butter comes from the nuts of a shea tree
• Diet suitability: Dairy butter is not plant-based and vegan-friendly, and shea butter is
• Flavour: Dairy butter is creamy and distinctive, while shea butter is milder and slightly nutty
• Heat stability: Dairy butter can easily burn, but shea butter can handle higher temperatures up to 230 degrees Celsius better
• Shelf life: Dairy butter requires refrigeration and usually goes off within a month or two, while shea butter can keep for 12-24 months at room temperature

Ultimately, if you’re looking for classic flavour, dairy butter is your best bet. But, if you’re looking for something new, nutty and plant-based, shea butter might be better suited. And, if you’re still stuck on where to buy it, Star Shea’s Vegan Butter, which is right here is a great place to start.