Is it healthier to cook with butter or oil?

November 13, 2025 •

3 min read

According to the American Heart Association, replacing saturated and trans fats with unsaturated fats is a key strategy for heart health. This brings into focus a common culinary query: is it healthier to cook with butter or oil, and what factors should you consider before deciding?

Quick Summary

Cooking with oil is generally healthier than butter due to its higher content of heart-healthy unsaturated fats versus butter's saturated fat. However, the best choice depends on the cooking method, temperature, and specific fat composition. Contextual use of either fat can support a balanced and nutritious diet.

Key Points

Fat Composition: Butter is high in saturated fat, whereas most vegetable oils are rich in heart-healthy unsaturated fats.
Heart Health: Replacing saturated fats (like in butter) with unsaturated fats (in most oils) is recommended for lowering 'bad' cholesterol and reducing heart disease risk.
Smoke Point: Butter has a low smoke point, making it suitable only for low-to-moderate heat, while many oils have high smoke points suitable for high-heat cooking and frying.
Flavor vs. Health: Butter offers a rich, creamy flavor, but oils like extra virgin olive oil offer additional antioxidants and health benefits.
Context Matters: The best choice depends on the cooking temperature and purpose. Use oil for high-heat applications and butter for flavor in low-heat dishes, all in moderation.
Best Overall Choice: For most health-conscious cooking, unsaturated fats from plant-based oils are the superior option, but butter can still be part of a balanced diet when used sparingly.

Saturated vs. Unsaturated Fats: A Nutritional Foundation

The fundamental difference between butter and most cooking oils lies in their fat composition. Butter, an animal-based product, is high in saturated fat, which remains solid at room temperature. For many years, high intake of saturated fat was directly linked to an increased risk of heart disease due to its effect on raising LDL ('bad') cholesterol. While recent research offers a more nuanced view, replacing saturated fat with unsaturated fat is still widely recommended for cardiovascular health.

The Case for Cooking Oil

Most cooking oils, derived from plants, are rich in heart-healthy monounsaturated and polyunsaturated fats.

Monounsaturated Fats: Found abundantly in olive oil, avocado oil, and peanut oil, these fats are known to help lower bad cholesterol and reduce the risk of heart disease. Extra virgin olive oil also contains polyphenols, powerful antioxidants not present in butter.
Polyunsaturated Fats: Canola, sunflower, and soybean oils are high in polyunsaturated fats, including essential omega-3 and omega-6 fatty acids. Replacing saturated fats with polyunsaturated fats has been associated with a lower risk of cardiovascular events.

The Case for Butter

While higher in saturated fat, butter contains some beneficial nutrients and compounds. It is a source of vitamins A, D, E, and K, and contains conjugated linoleic acid (CLA), a fat with potential anticancer properties. Butter is also rich in butyrate, a short-chain fatty acid that may support digestive health. However, these compounds are found in higher concentrations in supplements, and butter's health effects should be balanced against its high saturated fat content.

The Crucial Factor: Smoke Point

Beyond nutritional content, the smoke point of a fat is a critical consideration for healthy cooking. The smoke point is the temperature at which an oil or fat begins to break down and smoke, releasing harmful free radicals.

Butter's Low Smoke Point: Due to its milk solids, butter has a relatively low smoke point of just over 300°F (150°C). This makes it unsuitable for high-heat methods like deep frying or searing, as it will burn and produce an unpleasant flavor. However, it is excellent for low-to-moderate heat cooking and finishing dishes, where its rich flavor can be appreciated.
Oil's High Smoke Point: Many oils have higher smoke points, making them more versatile. Avocado oil, for example, has a very high smoke point of 520°F (271°C), suitable for all high-heat cooking. Other oils like canola (400°F / 204°C) and refined olive oil (up to 410°F / 210°C) are also excellent for high temperatures.

Nutritional and Culinary Comparison


Feature	Butter	Olive Oil	Canola Oil	Avocado Oil
Fat Profile	High in Saturated Fat	High in Monounsaturated Fat	High in Polyunsaturated Fat (Omega-3)	High in Monounsaturated Fat
Smoke Point	~302°F (150°C)	~350-410°F (177-210°C)	~400°F (204°C)	~520°F (271°C)
Key Nutrients	Vitamin A, E, K2, Butyrate	Antioxidants (Polyphenols), Vitamin E, K	Omega-3, Vitamin K	Vitamin E, K, Lutein
Best for Cooking	Low-heat sautéing, baking, finishing	Low-to-moderate heat, dressings	All-purpose, high-heat cooking	High-heat cooking, grilling
Flavor	Rich, creamy, buttery	Fruity, sometimes peppery	Neutral	Mild, buttery

Conclusion: The Final Verdict

For general health and especially for cardiovascular wellness, cooking with most vegetable oils is the healthier choice. Their higher concentration of unsaturated fats and antioxidants, along with more stable smoke points for high-heat cooking, make them a superior option. However, butter is not inherently 'bad' and can be enjoyed in moderation, especially when its unique flavor is desired for low-heat applications or baking. The ultimate decision should be based on a balanced diet, the specific cooking method, and personal flavor preferences.

Making Your Best Choice

To make the healthiest choice, consider the task at hand:

For high-heat cooking: Opt for oils with high smoke points like avocado, canola, or refined olive oil.
For low-heat or flavoring: Use a small amount of butter to add its distinct flavor without burning.
For dressings and marinades: Choose high-quality oils like extra virgin olive oil to benefit from its antioxidants.
Prioritize unsaturated fats: A simple rule of thumb from the American Heart Association is to replace saturated fats with unsaturated versions where possible.

For more information on dietary fats and heart health, see the American Heart Association's guide on fats.

Frequently Asked Questions

Yes, extra virgin olive oil is considered healthier than butter. It is high in heart-healthy monounsaturated fats and contains beneficial antioxidants (polyphenols) that are not present in butter.

Oil is better for high-heat cooking. Butter has a low smoke point and will burn at high temperatures, producing a bad flavor and potentially harmful compounds. Oils like avocado, canola, and refined olive oil are more heat-stable.

Yes, but it will change the result. Butter is a solid fat often used for flavor and texture in baking. Using oil, which is liquid, can result in a denser, moister product. The choice depends on the recipe and desired outcome.

The primary health concern with butter is its high saturated fat content. Excessive consumption of saturated fat is linked to high LDL ('bad') cholesterol, which can increase the risk of heart disease.

In addition to flavor, butter contains some nutrients like vitamins A, D, E, and K. It also provides compounds like CLA and butyrate, although concentrated amounts are usually needed for significant health effects.

Some of the healthiest cooking oils include extra virgin olive oil, avocado oil, and canola oil. These are rich in monounsaturated or polyunsaturated fats and have been linked to improved heart health.

Yes. A common technique is to cook with a high-smoke-point oil and add a small pat of butter toward the end for flavor. This leverages the benefits of both fats while minimizing the risk of burning the butter.