Is butter or olive oil better for keto? A Deep Dive into Healthy Fats

November 5, 2025 •

4 min read

Over 70% of a ketogenic diet's calories can come from fat, making the choice of fat sources a critical decision. Deciding whether is butter or olive oil better for keto requires understanding their distinct nutritional profiles and culinary applications for optimal health benefits.

Quick Summary

Both butter and olive oil are viable high-fat sources for keto, but differ in fat composition and health benefits. The better choice depends on your specific health goals, cooking needs, and desire for nutrients like antioxidants or specific fatty acids.

Key Points

Fat Profile: Butter is high in saturated fat, while olive oil is rich in heart-healthy monounsaturated fats.
Health Differences: Olive oil offers potent antioxidants and anti-inflammatory properties; butter provides fat-soluble vitamins (A, D, E, K) and gut-supporting butyrate.
Cooking Applications: Use olive oil for dressings and moderate-heat sautéing, and butter for baking or low-heat flavoring. For high-heat cooking, clarified butter (ghee) is a better butter-based choice.
Cholesterol Impact: While keto requires high fat, moderation is key for saturated fat from butter. Olive oil can help improve cholesterol levels.
Optimal Approach: A balanced approach using both fats is ideal. Incorporate olive oil for daily intake and dressings, and use butter for specific flavor needs.
Refined vs. Unrefined: Choose extra virgin olive oil for maximum nutrients and grass-fed butter for a potentially better fat profile.

Understanding Fat on a Ketogenic Diet

The ketogenic diet is a high-fat, low-carbohydrate eating plan designed to shift your body into a metabolic state called ketosis, where it primarily burns fat for fuel instead of glucose. This means that a large portion of your daily calorie intake, often 70-80%, must come from fat. With fat playing such a central role, selecting the right types of fats is essential for both reaching ketosis and supporting overall health. While many sources of fat are available, butter and olive oil are two of the most popular and frequently compared options.

The Case for Butter in Your Keto Diet

Butter is a solid fat made from milk cream and is a staple in many kitchens. On keto, it's valued for its high-fat content and rich flavor. A single tablespoon of butter contains approximately 11.5 grams of fat and is virtually carbohydrate-free.

Benefits of Butter on Keto

Source of Saturated Fat: Butter is primarily made of saturated fat, which, despite previous misconceptions, is now understood to have a place in a balanced diet. The saturated fats in butter are also more stable and less prone to oxidation during high-heat cooking.
Butyrate and Gut Health: Butter is a rich food source of butyrate, a short-chain fatty acid that may play a significant role in promoting gut and brain health.
Fat-Soluble Vitamins: High-quality butter, particularly from grass-fed cows, is a good source of fat-soluble vitamins like A, D, E, and K.
Lactose-Free Option: For those with dairy sensitivities, clarified butter, also known as ghee, has had the milk solids removed, making it easier to digest.

Potential Drawbacks of Butter

Saturated Fat Intake: While a saturated fat source, overconsumption can still be a concern for some individuals, potentially raising LDL ("bad") cholesterol levels.
Lower Smoke Point: Regular butter has a lower smoke point (around 302°F or 150°C) than olive oil, making it less suitable for high-heat cooking methods unless clarified.
Limited Antioxidants: Unlike olive oil, butter does not provide the same level of antioxidants or polyphenols.

The Case for Olive Oil in Your Keto Diet

Olive oil, particularly extra virgin olive oil (EVOO), is a cornerstone of the heart-healthy Mediterranean diet and a celebrated fat source on keto. It is composed almost entirely of monounsaturated fatty acids (MUFAs) and contains zero carbohydrates.

Benefits of Olive Oil on Keto

Rich in Monounsaturated Fats: MUFAs, especially oleic acid, are known for their beneficial effects on heart health. They can help lower LDL cholesterol and increase HDL ("good") cholesterol.
Antioxidant Power: EVOO is rich in powerful antioxidants and polyphenols, such as oleocanthal, which have potent anti-inflammatory properties.
Versatile Use: Olive oil is excellent for salad dressings, drizzling over cooked food, and light sautéing at moderate temperatures.
Supports Satiety: Consuming healthy fats like those in olive oil can increase feelings of fullness, helping to reduce cravings and appetite between meals.

Potential Drawbacks of Olive Oil

Moderate Smoke Point: While suitable for sautéing, EVOO's smoke point is lower than more refined oils like avocado oil, making it less ideal for high-heat frying.
Different Flavor Profile: The strong, peppery flavor of high-quality olive oil might not be suitable for all cooking applications, such as baking, where a neutral fat is desired.

Olive Oil vs. Butter: A Comparison for Keto

Here is a detailed comparison to help you weigh the pros and cons of each fat source on a ketogenic diet.


Factor	Olive Oil	Butter	Ghee (Clarified Butter)
Fat Composition	Predominantly monounsaturated fat.	Mostly saturated fat (~70%).	High in saturated fat; milk solids removed.
Heart Health	Known to lower LDL cholesterol and increase HDL.	High in saturated fat, requiring moderation to manage heart health markers.	Similar to butter but higher smoke point for cooking.
Antioxidants	Rich in antioxidants and polyphenols, especially EVOO.	Contains fat-soluble vitamins (A, D, E, K), but fewer antioxidants.	Contains fat-soluble vitamins and CLA.
Anti-Inflammatory	Strong anti-inflammatory properties from oleocanthal.	Does not provide the same anti-inflammatory benefits as EVOO.	May offer anti-inflammatory benefits from CLA.
Cooking Uses	Dressings, low-to-medium heat sautéing, finishing dishes.	Flavoring, baking, lower-heat applications.	High-heat cooking, frying, roasting.
Smoke Point	Moderate (EVOO ~375°F / 190°C).	Low (~302°F / 150°C).	High (~450°F / 232°C).

How to Choose for Your Keto Lifestyle

When deciding between butter and olive oil, the best approach is not necessarily to choose one over the other but to incorporate both strategically. Here are some guidelines:

For Heart Health: If heart health is a primary concern, emphasizing olive oil and other sources of unsaturated fats is recommended. Its anti-inflammatory properties and ability to improve cholesterol levels make it a highly beneficial choice.
For High-Heat Cooking: For applications like searing meat or frying, butter can burn quickly. Consider using clarified butter (ghee), which has a higher smoke point, or using olive oil for moderate-heat methods.
For Flavor: Butter adds a distinct, creamy flavor profile that is unmatched, especially in baking or for finishing vegetables. Olive oil offers a pungent, fruity, or peppery flavor that enhances salads, fish, and drizzled meats.
For Macronutrient Diversity: The healthiest approach on keto involves a variety of fat sources. Use both butter and olive oil, along with other fats like avocado oil, nuts, and seeds, to ensure a wide range of essential fatty acids and nutrients.

Conclusion: The Final Verdict

Ultimately, both butter and olive oil are perfectly acceptable fat sources for a ketogenic diet. Olive oil, especially extra virgin, holds a slight edge regarding general health benefits due to its high concentration of monounsaturated fats and antioxidants. However, butter, and particularly grass-fed butter or ghee, provides its own unique nutritional advantages and is an excellent option for specific culinary uses. Rather than viewing it as a competition, a balanced approach that incorporates both can provide the best of both worlds—nutritional benefits and culinary versatility—for a successful and sustainable keto journey.

For further reading on integrating healthy fats into your diet, visit Healthline's guide to keto-friendly cooking oils.

Frequently Asked Questions

Yes, grass-fed butter is often recommended for keto as it typically has a better nutrient profile, including higher levels of omega-3 fatty acids and fat-soluble vitamins compared to conventional butter.

Absolutely. Many keto dieters incorporate both to get a variety of healthy fats and for different cooking applications. Variety ensures a broader spectrum of nutrients.

Extra virgin olive oil is suitable for low-to-medium heat cooking like sautéing. For high-heat frying or searing, a refined oil like avocado oil or clarified butter (ghee) is a better choice.

Ghee is clarified butter with the milk solids removed, making it lactose-free and easier to digest for some people. It also has a higher smoke point than butter, making it better for high-heat cooking on keto.

Saturated fat is a primary energy source on keto, but moderation is key. Overconsumption, especially without balancing with unsaturated fats, may negatively affect cholesterol levels for some individuals. Monitoring cholesterol levels is wise.

The amount depends on your individual macronutrient goals. A typical intake might be 1-2 tablespoons per meal, contributing to the high-fat requirement without excess calories.

Olive oil is often favored for weight loss due to its higher content of monounsaturated fats, which are metabolized efficiently and can support fat burning. However, fat loss ultimately depends on a caloric deficit, and both are calorie-dense, so portion control is key.

Yes, extra virgin olive oil is the best choice for keto because it is the least processed and retains the highest amount of antioxidants and healthy fats.