Is Oil or Butter Less Fattening? The Nutritional Showdown

October 24, 2025 •

3 min read

A single tablespoon of extra virgin olive oil contains approximately 120 calories, while a tablespoon of butter has around 102 calories. This calorie difference is a starting point, but the answer to whether oil or butter is less fattening is more complex, involving the types of fat and their effects on the body.

Quick Summary

This article explores the core differences between oil and butter to determine which is less fattening. It analyzes the calories, fat composition, and metabolic impacts of each, explaining why the type of fat is more significant than the calorie count alone for weight management. Nutritional benefits and cooking applications are also compared.

Key Points

Fat Composition Over Calories: Although butter has fewer calories per tablespoon, the type of fat—saturated in butter versus unsaturated in oil—is more critical for weight management.
Metabolism and Fat Storage: Unsaturated fats in oils like olive oil are more efficiently used for energy, while the saturated fats in butter are more likely to be stored as body fat.
Heart Health: Swapping saturated-fat-heavy butter for unsaturated oils can improve heart health by lowering LDL ('bad') cholesterol.
Antioxidant Content: Extra virgin olive oil is rich in beneficial antioxidants that support metabolic function and overall health, a benefit largely absent in butter.
Portion Control is Key: Both oil and butter are high in calories, so controlling portion size is the most important factor for preventing weight gain, regardless of which you choose.
Cooking Considerations: Use oils with higher smoke points for high-heat cooking and reserve butter for lower-heat applications and for flavoring.

While a basic calorie comparison reveals that a tablespoon of butter contains fewer calories than most oils, the question of which is truly less fattening is better answered by looking at the type of fat involved. Butter is a dairy product primarily composed of saturated fats, while oils, particularly plant-based options like olive oil, contain higher proportions of heart-healthy monounsaturated and polyunsaturated fats. The body processes these fats differently, which has a larger impact on weight management and overall health.

The Breakdown of Fats: Saturated vs. Unsaturated

Fats are not all created equal. Saturated fats, found in high amounts in butter, tend to be solid at room temperature and have been linked to increased LDL (bad) cholesterol levels when consumed in excess. Conversely, unsaturated fats, which are liquid at room temperature and abundant in olive oil, are known to support heart health and can even help lower LDL cholesterol. For weight loss, some studies suggest that the monounsaturated fats in olive oil can boost fat burning and metabolism more effectively than the saturated fats in butter.

Why Fat Quality Matters for Weight Management

When considering which fat is less fattening, it's crucial to understand how fat is stored and used by the body. The saturated fats in butter are more likely to be stored as body fat, particularly when consumed in large quantities, because they are not as readily converted into energy. The monounsaturated fats in oils like extra virgin olive oil, however, are metabolized more efficiently and used as fuel, potentially aiding in weight management. Oils also contain antioxidants and anti-inflammatory compounds that are not found in butter, which further contribute to metabolic health and weight control.

The Role of Cooking and Portion Control

Beyond the fat composition, how you use oil or butter in your cooking also affects your weight. Since both are calorie-dense, portion control is paramount regardless of your choice. Using a smaller amount of a healthier fat, like a teaspoon of olive oil for sautéing, will always be a better option for weight loss than using a larger quantity of butter.

For baking: When baking, butter is often preferred for flavor and texture, but oil can yield a moister crumb. Consider using a combination of both or reducing the amount of fat used overall.
For high-heat cooking: Oils with a high smoke point, like avocado or canola oil, are superior for frying and searing. Butter has a low smoke point and can burn, which can produce an unpleasant taste and potentially harmful compounds.
For dressings and finishing: Extra virgin olive oil is ideal for dressings or drizzling over dishes to maximize its nutritional and antioxidant benefits.

Comparison Table: Oil (Olive Oil) vs. Butter


Feature	Olive Oil	Butter
Calories (per tbsp)	~120	~102
Main Fat Type	Monounsaturated & Polyunsaturated	Saturated
Saturated Fat (per tbsp)	~2g	~7g
Heart Health	Improves cholesterol, lowers risk of heart disease	Can raise LDL cholesterol if overconsumed
Metabolism	Boosts fat burning and metabolic function	Saturated fat is more likely to be stored as fat
Antioxidants	Rich source (especially EVOO)	Lacks antioxidants
Cooking Suitability	Good for low-to-medium heat cooking, dressings	Best for low-heat cooking and baking

Conclusion

So, what is less fattening, oil or butter? While butter has slightly fewer calories per tablespoon, oil, particularly heart-healthy varieties like extra virgin olive oil, is the superior choice for weight management and overall health. Its unsaturated fats are metabolized more efficiently and offer additional benefits like antioxidants, unlike the higher saturated fat content of butter. Ultimately, controlling your portion sizes of any fat is the most critical factor for weight loss. For healthier meals, consider swapping butter with oils for cooking and use butter sparingly for flavor when necessary. For more details on the health benefits of different fats, review guidelines from the American Heart Association.

Expert Perspective: The Mediterranean Diet and Oil

The Mediterranean diet, famous for its health benefits, relies heavily on olive oil as its primary fat source. This dietary pattern has been extensively studied and is consistently associated with a lower risk of obesity, cardiovascular disease, and improved health markers, solidifying the use of healthy oils in a balanced diet.

Frequently Asked Questions

While a tablespoon of olive oil has slightly more calories than butter (approx. 120 vs. 102), it is considered a 'healthier' fat. It contains higher levels of monounsaturated fats, which are more beneficial for heart health and metabolism compared to the saturated fats predominant in butter.

The lower calorie count in butter doesn't mean it's healthier. Its fat is mostly saturated, which is linked to increased LDL (bad) cholesterol. The higher calorie oil, like olive oil, is rich in healthy monounsaturated fats that can improve cholesterol levels and metabolism.

Yes, replacing butter with a healthy oil like olive or canola oil can be a good strategy for weight loss. The monounsaturated fats in these oils are more supportive of weight management and can aid in fat burning, especially when paired with portion control.

Healthy options include extra virgin olive oil, avocado oil, and canola oil. Extra virgin olive oil is particularly recommended due to its high content of monounsaturated fats and antioxidants.

For weight management, it is recommended to enjoy oils in moderation and control portions. A common recommendation is to stick to 1–2 tablespoons per day. Using a spray or brush can help reduce the amount used.

Yes, it does. Butter has a low smoke point and is best for low-to-medium heat cooking, while many oils can withstand higher temperatures. Overheating butter can cause it to burn and may diminish its nutritional value.

Ghee, or clarified butter, is more concentrated than butter and therefore slightly higher in calories. While some consider it healthier, particularly for high-heat cooking due to its higher smoke point, research does not definitively support it being healthier than oil.