Is olive oil healthier than butter?

Olive oil is generally considered healthier due to its high monounsaturated fat content and antioxidants. Butter contains saturated fat linked to increased cholesterol. However, butter provides vitamins A, D, and K2. Both can be part of a healthy diet in moderation.

Which has more calories, butter or olive oil?

Olive oil has slightly more calories per tablespoon (about 120) compared to butter (about 102). However, the fat quality differs - olive oil is mostly unsaturated while butter is primarily saturated fat.

Can I substitute olive oil for butter in cooking?

Yes, you can substitute olive oil for butter in many recipes. Use about 3/4 the amount of olive oil as butter. Olive oil works well for sautéing and roasting but may change the flavor and texture in baking.

Which is better for high-heat cooking?

Regular butter has a lower smoke point (350°F) and burns easily. Olive oil's smoke point varies by type - extra virgin (320-375°F) is best for low-medium heat, while light/refined olive oil (465°F) handles high heat well. Clarified butter/ghee (450°F) is best for high-heat with butter flavor.

Is butter bad for cholesterol?

Butter contains saturated fat which can raise LDL cholesterol in some people. However, recent research suggests the effect varies by individual. Replacing butter with olive oil may help lower LDL cholesterol and reduce heart disease risk.

Butter

Olive Oil

All Comparisons

Butter vs Olive Oil

Butter

Wins in 4 of 6 categories

Compare butter and olive oil calories, fat types, and health benefits. Learn when to use each fat for cooking and nutrition.

Verdict (USDA data)

Per 100g, Butter has 720 calories vs Olive Oil's 889. Butter has less fat (81.1g vs 100g).

Sources: Butter (FDC 173430) · Olive Oil (FDC 171413)

Nutrition Comparison (per 100g)

Nutrient	Butter		Olive Oil
Calories	720	vs	889
Protein	0.85g	vs	0g
Carbs	0.1g	vs	0g
Fat	81.1g	vs	100g
Fiber	0g	vs	0g
Sodium	11mg	vs	0mg

Winner determined by: fewer calories, more protein, more fiber, less fat, less sodium

When to Choose Each

Choose Butter when:

You're baking and need butter's texture
You want rich, creamy flavor
You're making sauces or finishing dishes
You need fat-soluble vitamins (A, D, K2)

See full Butter nutrition

Choose Olive Oil when:

You want heart-healthy monounsaturated fats
You're cooking Mediterranean cuisine
You need higher smoke point (refined/light)
You're making salad dressings

See full Olive Oil nutrition

Frequently Asked Questions

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Last updated: 2025-01-15

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