Is butter healthier than olive oil? A complete nutrition diet breakdown

October 8, 2025 •

4 min read

According to a study published in JAMA Internal Medicine, replacing butter with plant-based oils like olive oil may reduce the risk of premature death. This finding brings into focus a common culinary and health question: is butter healthier than olive oil?. While both are essential fats, their nutritional composition, health benefits, and best uses in a kitchen diet are vastly different.

Quick Summary

This guide compares butter and olive oil across nutrition, health benefits, and cooking methods, emphasizing the superior heart-healthy profile and antioxidant content of olive oil. It details why extra virgin olive oil is often the better choice for overall wellness, while acknowledging butter's role in moderation.

Key Points

Olive oil is the heart-healthier option: It is rich in monounsaturated fats that can improve cholesterol levels, unlike butter's high saturated fat content which can raise LDL ("bad") cholesterol.
Olive oil is packed with antioxidants: Extra virgin olive oil contains polyphenols that reduce inflammation and protect against chronic disease, benefits not found in butter.
Consider smoke points for cooking: Refined olive oil is better for higher-heat cooking methods, while butter's lower smoke point makes it best for low-heat cooking and baking.
Both have a place in your diet: While olive oil is the nutritionally superior choice for everyday use, butter can be used in moderation for flavor in specific dishes.
Choose high-quality fats: Opt for high-quality, cold-pressed extra virgin olive oil to maximize health benefits, and grass-fed butter if using butter for better fatty acid content.
Check for additives: When purchasing, be aware of lower-quality oils that may contain cheaper fillers or unhealthy additives, especially in blended products.

Nutritional Composition: Saturated vs. Unsaturated Fats

At the heart of the debate between butter and olive oil lies their differing fat composition. Butter, an animal-based fat derived from milk, is predominantly composed of saturated fat. In contrast, olive oil, a plant-based fat extracted from olives, is rich in monounsaturated fats. This fundamental difference has significant implications for our health, especially concerning heart health and cholesterol levels.

A tablespoon of butter contains approximately 7 grams of saturated fat, while a tablespoon of extra virgin olive oil contains only about 2 grams. Medical and nutritional experts have long recommended limiting saturated fat intake, as it can raise levels of LDL (“bad”) cholesterol, increasing the risk of heart disease. On the other hand, the monounsaturated fats in olive oil are known to improve cholesterol levels by lowering LDL and raising HDL (“good”) cholesterol.

The Role of Antioxidants

Beyond fatty acids, another key nutritional difference is the presence of antioxidants. Olive oil, particularly extra virgin olive oil (EVOO), is packed with powerful antioxidants called polyphenols. These compounds are not present in butter and offer extensive health benefits, such as reducing inflammation, supporting the immune system, and protecting cells from oxidative damage caused by free radicals. The anti-inflammatory properties of olive oil, attributed to compounds like oleocanthal, have been compared to that of ibuprofen. While grass-fed butter may contain some anti-inflammatory fatty acids like conjugated linoleic acid (CLA), it is often in much lower concentrations than those used in clinical studies, and the overall benefit is outweighed by its high saturated fat content.

Health Benefits: Beyond the Kitchen

The health benefits of olive oil extend far beyond its fatty acid profile, with a wealth of scientific research supporting its role in preventing chronic diseases. As a cornerstone of the Mediterranean diet, high consumption of olive oil has been linked to a reduced risk of cardiovascular disease, stroke, and certain types of cancer. Its powerful anti-inflammatory and antioxidant effects are believed to be key drivers of these protective qualities.

In contrast, while butter provides fat-soluble vitamins (A, D, E, and K), its high saturated fat and cholesterol content makes it a less suitable choice for long-term heart health. While moderate butter consumption may be permissible within an overall healthy diet, regularly choosing olive oil offers a greater nutritional return for cardiovascular health and general wellness.

The Impact on Weight Management

For those focusing on weight management, the choice of fat can also be important. A study on weight loss and cooking oils found that olive oil's monounsaturated fats can boost fat metabolism and help control appetite, leading to improved outcomes. Butter's high saturated fat content is more likely to contribute to fat storage when consumed in excess. This doesn't mean butter should be completely off the table, but its portion size and frequency should be carefully considered within a weight loss-focused diet.

Cooking Applications and Smoke Points

Flavor and function are also crucial factors in deciding between butter and olive oil. Both have unique culinary uses based on their flavor profiles and smoke points (the temperature at which the fat begins to burn and produce smoke).

Best uses for olive oil:

Salad Dressings: Extra virgin olive oil's fruity, peppery flavor is ideal for vinaigrettes.
Sautéing: Refined olive oil, with its higher smoke point, is suitable for sautéing vegetables over medium-high heat.
Roasting: Drizzling vegetables or meats with olive oil before roasting enhances their flavor.
Dipping: High-quality EVOO is perfect for dipping bread.

Best uses for butter:

Baking: Butter is key for rich, flaky textures in pastries, cookies, and cakes.
Sauces: Its rich, creamy flavor is ideal for making sauces like Alfredo or for pan-finishing a steak.
Low-heat cooking: Perfect for scrambled eggs or melting over steamed vegetables to add a rich flavor.

Here is a comparison table to summarize the key differences:


Feature	Olive Oil	Butter
Primary Fat Type	Monounsaturated fats	Saturated fat
Origin	Plant-based (olives)	Animal-based (dairy)
Heart Health	Improves cholesterol levels by raising HDL and lowering LDL.	Can raise LDL (“bad”) cholesterol levels.
Antioxidants	Rich in polyphenols and Vitamin E.	Limited amounts, dependent on diet of the animal (grass-fed vs. grain-fed).
Inflammatory Effect	Anti-inflammatory due to polyphenols and oleic acid.	Can be inflammatory due to high saturated fat content.
Smoke Point	Higher, especially refined olive oil.	Lower, burns more easily.
Best for Cooking	Sautéing, dressings, roasting, low-medium heat.	Baking, sauces, low-heat applications.

Conclusion: Making the Healthier Choice

When comparing butter versus olive oil in a nutrition diet, the scientific evidence heavily favors olive oil, particularly extra virgin olive oil, for its numerous health benefits. Its high content of heart-healthy monounsaturated fats and powerful antioxidants offers a protective effect against cardiovascular disease and inflammation. For high-heat cooking, refined olive oil is a superior choice, while EVOO is best used for low-heat cooking, dressings, and dips to preserve its delicate flavor and nutrients.

Butter, with its higher saturated fat content and lower smoke point, is best used sparingly or reserved for specific culinary applications where its rich flavor and texture are crucial. By understanding the nutritional differences and leveraging the strengths of each fat in your cooking, you can make more informed choices that positively impact your overall health. For an excellent overview of cooking oil selection, the American Heart Association provides helpful guidelines on healthy cooking fats.

Frequently Asked Questions

For cooking eggs, butter is often preferred for its rich, creamy flavor and texture, especially for scrambled eggs. However, olive oil can be used for a lighter taste, but since its smoke point is lower than refined oils, it's best to cook over a medium heat.

A tablespoon of olive oil contains slightly more calories than a tablespoon of butter (approx. 120 vs. 100 calories). However, the key difference lies in the type of fat and overall health benefits, not just the calorie count.

Yes, you can substitute olive oil for butter in many baking recipes, often using a 2/3 cup olive oil for every 1 cup of butter. This swap is especially effective in cookies, muffins, and brownies, contributing moisture without as much saturated fat.

Olive oil is generally considered better for weight loss due to its high monounsaturated fat content, which can help boost metabolism and promote fat burning. Butter, with its higher saturated fat content, is more likely to be stored as fat when consumed in excess.

Yes, olive oil is excellent for heart health. It is rich in monounsaturated fats that help lower LDL ("bad") cholesterol and is packed with antioxidants that reduce inflammation, both of which decrease the risk of heart disease.

Due to its high saturated fat content and dairy origin, butter can be inflammatory, especially when consumed in large quantities. Plant-based fats like olive oil are generally considered anti-inflammatory.

Extra virgin olive oil is less processed than regular olive oil, preserving more of its natural antioxidants and polyphenols. This gives EVOO superior nutritional value and a more robust flavor.