Is it healthier to use butter or olive oil?

December 7, 2025 •

3 min read

According to a 2025 study published in JAMA Internal Medicine, replacing butter with plant-based oils like olive oil was associated with a reduced risk of premature death, highlighting the importance of understanding if it is healthier to use butter or olive oil. This key finding, among many others, has solidified the scientific consensus on which fat is the superior choice for overall well-being. The debate extends beyond simple nutrition, touching upon cooking methods, flavor profiles, and long-term health outcomes.

Quick Summary

This article explores the health and culinary differences between olive oil and butter, focusing on fat composition, heart health, cooking applications, and antioxidants. Olive oil, particularly extra virgin, contains heart-healthy unsaturated fats and beneficial polyphenols, making it a generally healthier choice. Butter is high in saturated fat and cholesterol, so moderation is key.

Key Points

Heart Health: Olive oil is rich in monounsaturated fats and antioxidants, which benefit heart health, unlike butter's high saturated fat content.
Fat Composition: Butter is high in saturated fat and cholesterol, while extra virgin olive oil is primarily composed of heart-healthy monounsaturated fats and contains no cholesterol.
Cooking Heat: Refined olive oil has a higher smoke point, making it suitable for high-heat cooking, whereas butter has a lower smoke point and is better for low-heat applications and baking.
Polyphenols: Extra virgin olive oil contains beneficial antioxidants called polyphenols, which are absent in butter and have anti-inflammatory properties.
Moderation is Key: While olive oil is the healthier choice for regular use, moderate consumption of butter is not harmful, but it should be limited due to its saturated fat.
Mediterranean Diet: Olive oil is a cornerstone of the Mediterranean diet, which is associated with a reduced risk of various chronic diseases.
Sustainability: Olive oil production is often more environmentally friendly and sustainable compared to dairy farming for butter.

A Nutritional Breakdown: Fats and Vitamins

At their core, both butter and olive oil are composed almost entirely of fat, but the type of fat and accompanying nutrients is where they diverge significantly. Olive oil, a cornerstone of the Mediterranean diet, is a plant-based oil extracted from olives and primarily consists of monounsaturated fatty acids (MUFAs), known for their heart-protective qualities. In contrast, butter is a dairy product derived from cream, meaning it is high in saturated fat and contains dietary cholesterol.

Olive Oil: A Nutrient-Dense Liquid

High-quality extra virgin olive oil (EVOO) is minimally processed, which preserves beneficial compounds like polyphenols and antioxidants. These compounds are credited with reducing inflammation and protecting against oxidative stress. EVOO is also rich in vitamins E and K. Its high proportion of MUFAs is linked with improving cholesterol levels by lowering LDL ('bad') cholesterol and increasing HDL ('good') cholesterol.

Butter: A Solid Fat Source

Butter provides certain fat-soluble vitamins, such as vitamins A, E, and K2. However, its high saturated fat and cholesterol content, especially from animal sources, has been linked to an increased risk of heart disease when consumed in excess. While a small amount of butter is unlikely to cause harm, its lower nutrient density and unfavorable fat profile make it less ideal for regular, heavy use compared to olive oil.

The Health Impact on Your Body

Numerous studies have demonstrated a clear difference in how these fats affect the body, particularly cardiovascular health.

Heart Health and Cholesterol

Olive Oil: Promotes a healthier cholesterol profile due to its high MUFA content. The anti-inflammatory and antioxidant properties of EVOO further protect against heart disease.
Butter: Can raise LDL ('bad') cholesterol levels because of its high saturated fat content. A study found that high butter intake was associated with a 15% higher risk of death, while high olive oil intake was linked to a 16% lower risk.

Inflammation and Oxidative Stress

Extra virgin olive oil's rich polyphenol content helps combat inflammation throughout the body, which is a key factor in many chronic diseases. Butter does not offer these same protective antioxidants.

Cooking Applications: Smoke Points and Flavor

The best choice for cooking often depends on the heat required for a recipe. The 'smoke point' is the temperature at which a fat begins to break down and smoke, producing harmful compounds.

Smoke Point and Heat Tolerance

Refined Olive Oil: Higher smoke point (around 420°F or 215°C), making it suitable for high-heat cooking methods like stir-frying, searing, and roasting.
Extra Virgin Olive Oil: Lower smoke point (around 375°F or 190°C), best for medium-heat sautéing, dressings, or finishing dishes.
Butter: Low smoke point (around 302°F or 150°C), causing it to burn easily and making it unsuitable for high-heat cooking unless clarified. It's best used for baking, low-heat sautéing, or as a finishing flavor.

Flavor and Culinary Role

Olive Oil: Adds a fruity, peppery, or earthy flavor profile, which can enhance salads, vegetables, and savory dishes.
Butter: Provides a distinct rich, creamy, and decadent flavor, ideal for baked goods and certain sauces.

Comparison Table: Olive Oil vs. Butter


Feature	Extra Virgin Olive Oil	Butter
Primary Fat Type	Monounsaturated (MUFA)	Saturated
Heart Health	Improves cholesterol, lowers risk	Can raise LDL cholesterol, increases risk
Antioxidants	High in polyphenols	None
Cholesterol	0 mg	31 mg per tablespoon
Smoke Point	Medium (approx. 375°F)	Low (approx. 302°F)
Flavor	Fruity, peppery, earthy	Rich, creamy, milky
Best Uses	Dressings, sautéing, roasting	Baking, low-heat sautéing, finishing

Conclusion

While both butter and olive oil are high-calorie fats, olive oil is the healthier choice for regular consumption and is the clear winner for overall health benefits, particularly heart health. Its richness in monounsaturated fats and powerful antioxidants makes it a superior option for lowering bad cholesterol and reducing inflammation. Butter, with its high saturated fat content and cholesterol, should be reserved for occasional use and moderation. The choice ultimately comes down to both a culinary and health-conscious decision, but for maximum nutritional benefit, making the switch to olive oil is a simple and effective strategy. For those with dietary restrictions or ethical concerns, olive oil is also a lactose-free, plant-based fat. For more information on healthy fats and cooking alternatives, see the MedlinePlus article on butter, margarine, and cooking oils.

Frequently Asked Questions

Yes, extra virgin olive oil (EVOO) is generally considered healthier because it is less processed and retains more of its natural antioxidants and beneficial polyphenols, which regular olive oil loses during refinement.

Yes, you can substitute olive oil for butter in many baking recipes, especially for cakes, muffins, and brownies. A common substitution ratio is using about three-quarters the amount of olive oil as you would butter.

While extra virgin olive oil is best for lower-heat cooking, refined olive oil has a higher smoke point and can be safely used for high-heat cooking. Studies show that olive oil, in general, holds up well under heat compared to many other vegetable oils.

No, occasional use of butter in small amounts is not harmful for most people. However, due to its high saturated fat content, excessive consumption can be detrimental to heart health. It is best used in moderation.

Olive oil is far better for heart health than butter due to its high content of heart-healthy monounsaturated fats and antioxidants. Butter's high saturated fat content can raise LDL ('bad') cholesterol.

You can replace butter with olive oil when sautéing vegetables or eggs, use it for salad dressings, drizzle it over cooked foods, or use it in baking recipes. Starting gradually can help you adjust to the taste.

Olive oil's rich monounsaturated fat content and anti-inflammatory properties are core components of the Mediterranean diet, which is associated with a reduced risk of cardiovascular disease, obesity, and other chronic illnesses.