Give yourself a pat on the back by giving up those pats of butter. One tablespoon of butter has 100 calories and 11 grams of fat (7 grams of saturated fat). There's no reason you have to give up the great taste, however. There are plenty of butter substitutes out there - finding the perfect one that fits your diet plan can be a challenge, though. Replace butter with Butter Buds. Butter Buds is a low-cholesterol fat-free substitute with just five calories per serving. Use it on your sweet potato, brown rice or baked chicken for a burst of flavor. It makes a great sprinkle for popcorn and steamed veggies, too. If you're looking for a replacement to top or dip warm, fresh bread, then go Mediterranean. Hummus, baba ghanoush, fresh, roasted garlic and just plain olive oil offer healthy, unsaturated fats, and a little goes a long way when it comes to flavor. In baking recipes, fruit often can replace butter and even enhance flavor.