Butter vs. Olive Oil: Which Fat Is Healthier?

When it comes to cooking and flavor, butter and olive oil are two of the most widely used fats in the kitchen. Butter brings a rich creaminess to baked goods and savory dishes, while olive oil (especially extra virgin olive oil) adds a peppery, fruity finish to endless foods.

But beyond flavor profile, the question remains: In the battle of butter versus olive oil, which is healthier?

Though the body needs healthy fats to function, the amount and type of fat consumed can have different effects.

In this article, we’ll break down the nutritional profiles, benefits, drawbacks, and more about olive oil versus butter to help you make healthier choices when preparing your favorite meals.

Butter is a dairy product made by churning cream or milk to separate fat (butterfat) from the liquid. The result is a rich, solid fat that can be used in baking and cooking or as a spread.

Traditional butter contains about 80 percent fat, with the remainder made up of water and milk solids. It’s solid at room-temperature and primarily consists of saturated fat.

Types of Butter

Not all butter is created equal. Here’s a rundown of the different types of butter and their uses in the kitchen:

• Salted/unsalted. The most commonly used types of butter are salted and unsalted. This describes the presence or absence of salt in the finished product.

• Whipped. Whipped butter is made by introducing air into the butter while mixing. The result is a lighter, fluffier texture.

• Cultured (European). Cultured butter is infused with live bacterial culture, similar to yogurt, during the churning process.

• Clarified. Water and milk solids are removed from the butter, leaving behind pure butterfat.

• Ghee. Ghee is made using the same method as clarified butter, but the remaining butterfat is lightly caramelized, creating a nuttier flavor and higher smoke point.

Benefits of Butter 

Why butter? Here are a few perks of this popular fat:

• Flavor. Butter adds a rich flavor and creamy texture to foods, making meals more decadent and enjoyable. 

• Vitamins. Butter contains some fat-soluble vitamins, like A, D, E, and K.

• Fatty acids. Butter contains beneficial fatty acids like butyrate and conjugated linoleic acid, which have been known to support brain, gut, and heart health.

• Low lactose levels. Most of the lactose is removed from butter during the churning process, meaning it can be digested well by most people with lactose intolerance.

Drawbacks of Butter

Why not butter? Here’s what to consider:

• Diary. Butter isn’t suitable for people who follow a vegan diet because it comes from cow’s milk. Those with lactose intolerance might also want to avoid it.

• Calories. Butter is high in calories. Adding too much to your diet can easily put you over your daily recommended calorie intake.  

• Saturated fat. Butter is high in saturated fat, which can increase your LDL (low-density lipoprotein) cholesterol — aka “bad cholesterol.” High LDL cholesterol is associated with a greater risk of heart disease and stroke.

• Blood pressure. The saturated fat content in butter can increase blood pressure levels if you consume too much.

Olive oil is a form of vegetable oil made from the liquid fat extracted from olives. To create it, fresh olives are crushed and undergo a malaxation process, where the fruit is churned under controlled temperatures to help expel the oils.

The oil is then separated from the solid matter via centrifugal force to create fresh olive oil.

Olive oil is liquid at room-temperature and primarily made up of monounsaturated fats, particularly oleic acid, which is considered heart-healthy.

Types of Olive Oil 

Like butter, there are different types of olive oil:

• Extra virgin olive oil (EVOO). This is considered the healthiest type of olive oil, made by the first cold-pressing of olives. It contains the highest concentration of heart-healthy benefits, and its rich flavor profile makes it perfect for salads, dips, or a finishing drizzle.

• Virgin olive oil. Virgin olive oil has a slightly higher acidity level and a less intense flavor profile than EVOO. Although in lower concentrations, it still contains many of the health benefits of EVOO. Virgin olive oil can be used in salad dressing, marinades, bastes, and low-heat cooking.

• Pure (refined) olive oil. Refined olive oil is processed with heat, steam, and chemical treatments to remove impurities, creating a more neutral-tasting oil. It can be used as an all-purpose cooking oil.

• Light olive oil. Light olive oil is processed further than pure olive oil to remove most of the color, odor, and flavor. Many use it for frying because the oil doesn’t impart any flavor into the food.

Benefits of Olive Oil

Why olive oil? Here are some reasons it’s a kitchen staple:

• Satiating. Olive oil can help you feel fuller longer, which can help with your weight loss goals.

• Part of a healthy lifestyle. Olive oil is the cornerstone of the Mediterranean diet. This way of eating can help reduce the risk of obesity, cardiovascular disease, diabetes, cancer, and more.

• Supports heart health. A high polyphenol content has been shown to reduce the chances of heart disease.

• Anti-Inflammatory. Studies show that olive oil’s high concentration of antioxidants can reduce inflammation when incorporated into a healthy diet.

Downsides to Olive Oil

Here are some potential drawbacks to consider:

• A high-calorie food. While olive oil has many health benefits, it still contains a high amount of calories. Keep this in mind if you’re trying to lose weight or manage a healthy body weight.

• Not ideal for high-heat cooking. EVOO and virgin olive oil aren’t typically recommended for high-heat cooking for those looking to lose weight or maintain good health because of the oil’s low smoke point. (Smoke point is the temperature an oil starts smoking when heated — at which point it begins breaking down and releasing potentially harmful compounds).

Is butter healthier than oil, or is olive oil better than butter? Below is a side-by-side comparison of the nutritional value of butter versus olive oil.

So, is butter or olive oil healthier? As you can see from the nutritional breakdown, one tablespoon of butter has fewer calories than one tablespoon of olive oil.

However, butter’s fat is saturated, which can raise LDL (“bad”) cholesterol levels. Olive oil fat is plant-based and consists mostly of monounsaturated fats, which are known to lower LDL and increase your HDL (high-density lipoprotein) cholesterol — the “good” kind.

Plus, olive oil contains added benefits for heart health, the immune system, blood sugar control, and more.

What about canola oil (a seed oil) or coconut oil for cooking? Our blogs have insight.

With everything considered, is butter or oil healthier? Here’s what to remember:

• High-quality extra virgin olive oil is the winner here. Olive oil is a healthier choice than butter based on nutritional value, overall health benefits, and drawbacks.

• Butter in small quantities won’t hurt you, but it should be consumed in moderation.

• Want to add more olive oil (and less butter) to your diet? Try swapping out butter for olive oil in your savory cooking when making dressings, sautéing, and low-heat cooking.

Need some ideas? Try our Mediterranean salad or this pesto salmon recipe.