Is it better to cook with butter or cooking oil? A nutritional guide

November 7, 2025 •

4 min read

According to the American Heart Association, replacing saturated fats with healthier unsaturated fats is a smart choice for heart health. The question of whether is it better to cook with butter or cooking oil is more complex than a simple yes or no, as the optimal choice depends on several factors, including nutritional content, heat tolerance, and the desired flavor profile.

Quick Summary

The debate over cooking with butter or oil hinges on fat type, heat tolerance, and flavor. Plant-based oils typically contain more heart-healthy unsaturated fats, while butter offers rich flavor but is high in saturated fat. The right choice depends on the cooking method and overall health goals.

Key Points

Saturated vs. Unsaturated: Butter is high in saturated fat, which can raise LDL cholesterol, while most cooking oils are high in heart-healthy unsaturated fats.
Smoke Point: Butter has a low smoke point and is not suitable for high-heat cooking, where high smoke point oils like avocado or canola are superior.
Flavor Profile: Butter offers a rich, creamy flavor ideal for baking and finishing, whereas oils can be neutral or add distinct flavors depending on the type.
Strategic Cooking: For flavor and heat control, use a high smoke point oil to cook, then add a small amount of butter at the end for richness.
Context Matters: The best choice between butter and oil depends on the specific cooking application, desired flavor, and individual health goals, with moderation being key for both.

The Nutritional Breakdown: Saturated vs. Unsaturated Fats

The most significant factor in the butter vs. cooking oil debate is their fat composition. Butter, derived from animal milk, is predominantly a source of saturated fat, which has been linked to higher LDL ("bad") cholesterol levels when consumed in excess. Conversely, most cooking oils, particularly plant-based options like olive and avocado oil, are rich in unsaturated fats (both monounsaturated and polyunsaturated). These healthier fats have been shown to help improve cholesterol levels and reduce the risk of heart disease.

Butter's Hidden Benefits

While butter is high in saturated fat and cholesterol, it is not entirely devoid of nutrients. It contains important fat-soluble vitamins like A, D, E, and K. Grass-fed butter, in particular, may offer small amounts of conjugated linoleic acid (CLA), which some studies suggest may have health benefits, though research is ongoing. Furthermore, butter contains butyrate, a short-chain fatty acid that can support gut health. However, these benefits are best realized with moderate consumption, balancing it with other healthy fat sources.

The Antioxidant Advantage of Oils

Plant-based oils like extra virgin olive oil offer a unique advantage: antioxidants. Extra virgin olive oil is rich in polyphenols, which have anti-inflammatory properties that can support heart health, immune function, and overall wellness. These antioxidants are not present in butter, giving high-quality oils a significant nutritional edge.

Cooking Performance: Smoke Point Matters

The smoke point is the temperature at which a fat begins to break down and smoke. When a fat reaches its smoke point, it not only develops an unpleasant burnt flavor but can also release harmful free radicals. The different components of butter and oil significantly affect their smoke points and, consequently, their best uses.

Low vs. High-Heat Applications

Butter has a relatively low smoke point (around 300–350°F) due to the presence of milk solids, making it suitable only for low-to-medium heat cooking, sautéing, or baking. At high temperatures, the milk solids will burn, tainting the flavor.

For high-heat cooking like searing, stir-frying, or deep-frying, oils with high smoke points are the clear choice. Examples of high-heat stable oils include:

Avocado Oil: 520°F
Safflower Oil: 440–520°F (high-oleic varieties)
Peanut Oil: 448–475°F
Refined Canola Oil: ~400°F

For those who crave the richness of butter but need a higher heat tolerance, clarified butter, or ghee, is an excellent option with a smoke point of around 450°F, as the milk solids have been removed.

The Flavor and Culinary Experience

The decision often comes down to taste and texture. Butter is prized for its signature rich, creamy flavor and its ability to produce flaky textures in baked goods. It's the star ingredient in classic recipes like shortbread and pie crusts. Oil, on the other hand, is highly versatile:

Neutral Oils: Refined oils like canola or vegetable oil have a neutral flavor that won't interfere with the taste of your food, making them perfect for general-purpose cooking.
Flavorful Oils: Oils like extra virgin olive oil or toasted sesame oil impart distinct flavors that can enhance dishes, but this strong taste isn't always desirable.

Best of Both Worlds: A Strategic Approach

Many chefs employ a clever strategy to get the best of both worlds: use oil for the main cooking process and add butter for flavor at the end. For instance, you can sear a steak in high smoke point avocado oil and then, at the end, add a knob of butter to baste it for a rich finish without the risk of burning.

Comparison Table: Butter vs. Cooking Oil


Feature	Butter	Cooking Oil (General)
Fat Type	Primarily saturated	Mostly unsaturated (mono- and polyunsaturated)
Smoke Point	Low (~300–350°F)	Varies, can be very high
Health Impact	Higher saturated fat; moderate use recommended	Generally heart-healthy; high in unsaturated fats and antioxidants
Flavor	Rich, creamy, milky	Neutral (vegetable, canola) or distinct (EVOO)
Best Uses	Low-heat sautéing, baking, finishing sauces	High-heat searing, frying, dressings, stir-frying

Conclusion: Finding the Right Balance

Neither butter nor cooking oil is inherently bad. The healthiest choice is the one used appropriately for the cooking method and in moderation. For high-heat cooking, a stable oil like avocado or refined canola is the safest bet, protecting both the flavor of your food and your health. For low-heat applications or when a rich, creamy flavor is essential, butter is fine to use sparingly. A balanced approach involves incorporating a variety of fats into your diet and being mindful of portion sizes. Ultimately, the choice depends on your culinary goal and prioritizing heart-healthy, plant-based unsaturated fats for most of your daily cooking.

How to choose a healthy cooking oil

When navigating the wide world of cooking oils, here are some tips to help you make a heart-healthy choice:

Check the Label: Look for oils that contain less than 4 grams of saturated fat per tablespoon and no partially hydrogenated oils or trans fats.
Favor Unsaturated Fats: Choose oils rich in monounsaturated or polyunsaturated fats over solid fats like butter, lard, or shortening.
Match Oil to Temperature: Use oils with high smoke points, such as avocado or refined canola, for high-heat cooking. Reserve extra virgin olive oil for low-to-medium heat applications or dressings.
Prioritize Quality: Opt for high-quality, cold-pressed oils like extra virgin olive oil when possible, as they retain more nutrients and antioxidants.
Embrace Variety: Different oils offer a range of nutrients and flavors. Rotate your choices to get a broader spectrum of benefits.

Frequently Asked Questions

There is no single healthiest oil, but many experts recommend oils high in unsaturated fats, such as extra virgin olive oil and avocado oil, for their heart-healthy benefits and high antioxidant content.

No, butter has a low smoke point due to its milk solids, causing it to burn quickly at high temperatures. For searing, use a high smoke point oil like avocado or refined canola.

Ghee is a type of clarified butter where the milk solids have been removed, resulting in a fat with a much higher smoke point (around 450°F), making it suitable for high-heat cooking.

Yes, extra virgin olive oil is generally considered better for heart health because it is rich in monounsaturated fats and antioxidants, which can help lower "bad" LDL cholesterol.

You can substitute oil for melted butter in many baking recipes, but it will change the texture, typically resulting in a moister, less flaky crumb. For best results, use a 3:4 ratio of oil to butter (e.g., 3/4 cup oil for 1 cup butter).

For a buttery flavor, you can use ghee, which is a clarified butter with a nutty taste. Alternatively, some recipes allow for adding butter at the end of cooking, after using oil for initial heat, to avoid burning and add a buttery finish.

Coconut oil is high in saturated fat and should be used in moderation. While it contains some beneficial compounds, unsaturated oils are typically a more heart-healthy choice for most cooking applications.