What is healthier, butter or seed oil? A definitive comparison

December 10, 2025 •

4 min read

According to a 2025 study published in JAMA Internal Medicine, higher intake of plant-based oils was associated with a lower risk of premature death compared to butter. This article explores the nuanced debate of what is healthier, butter or seed oil, by examining their nutritional profiles, health effects, and appropriate uses in cooking.

Quick Summary

This guide evaluates the health impacts of butter versus seed oils by analyzing their fat composition, processing methods, and effects on cholesterol and inflammation. It explores the different uses and nutritional benefits of each, providing a balanced perspective to help you make informed dietary choices.

Key Points

Unsaturated Fats Rule: Seed oils, rich in unsaturated fats, have been linked to a lower risk of heart disease and overall mortality compared to butter.
Moderation is Key: While seed oils offer more health benefits, butter can be part of a healthy diet in moderation, especially if it is grass-fed.
Mind the Smoke Point: Refined seed oils generally have a higher smoke point than butter, making them better for high-heat cooking.
Omega-6s are not the Enemy: The concern about omega-6s in seed oils causing inflammation is based on a misunderstanding; the real issue is an overall dietary imbalance, not the oils themselves.
Prioritize Whole Foods: The context of your entire diet is more crucial than fixating on one fat source. Limit processed foods, regardless of their fat content.
Quality Matters: Opt for less-processed oils (like cold-pressed) and high-quality grass-fed butter to maximize nutritional benefits.

Understanding the Fat Debate: Saturated vs. Unsaturated

For decades, dietary fat has been a major point of contention in nutrition science. The central argument in the butter vs. seed oil debate revolves around the types of fat they contain: saturated and unsaturated. Butter, an animal-derived fat, is high in saturated fat, which has historically been linked to higher LDL ('bad') cholesterol levels and increased heart disease risk. Seed oils, which are plant-based, are rich in heart-healthy unsaturated fats (monounsaturated and polyunsaturated) that can lower bad cholesterol.

Recent studies have complicated the traditional view on saturated fat, suggesting that the risk may have been overstated, and that its effect depends on the overall context of the diet. However, when directly replaced with unsaturated fat, research consistently shows health benefits.

The Nutritional Profile of Butter

Butter is more than just saturated fat. It contains some essential nutrients, including fat-soluble vitamins A, D, E, and K2.

Butyrate: A short-chain fatty acid that may support digestive health by fueling intestinal cells.
Conjugated Linoleic Acid (CLA): Found in higher concentrations in grass-fed butter, CLA has been linked to anti-cancer properties and potential benefits for weight management.

The Case for Seed Oils

Seed oils, such as canola, sunflower, and soybean, offer a different set of nutritional benefits, primarily from their fatty acid composition.

Omega Fatty Acids: Seed oils are a primary source of essential omega-6 fatty acids and often contain smaller amounts of omega-3s, which are vital for overall health.
Cholesterol Reduction: Replacing saturated fats with unsaturated fats from seed oils is known to lower LDL cholesterol, reducing the risk of heart disease.

The Omega-6 and Inflammation Myth

Critics of seed oils often point to their high omega-6 content as a driver of chronic inflammation. However, nutrition scientists clarify that omega-6s are essential and the issue is not the fat itself, but the imbalance with omega-3 intake in the average Western diet. When consumed as part of a balanced diet and in place of saturated fats, seed oils do not cause inflammation.

Processing and Quality

The processing method significantly impacts the final product. Many seed oils are highly refined, which can strip away beneficial compounds like antioxidants. Look for cold-pressed or expeller-pressed varieties to retain more nutrients. Conversely, butter made from grass-fed cows is often higher in beneficial compounds like CLA and omega-3s compared to conventional butter. Both butter and seed oils can degrade and oxidize when exposed to excessive heat, which is why cooking methods and smoke points are important.

Comparison: Butter vs. Seed Oil


Feature	Butter	Seed Oils (e.g., Canola, Sunflower)
Primary Fat Type	Saturated Fat	Unsaturated Fat (Mono- and Polyunsaturated)
Source	Animal (Dairy)	Plant (Seeds)
Cholesterol Impact	Can raise LDL ('bad') cholesterol, especially when consumed in high amounts.	Can lower LDL ('bad') cholesterol, particularly when replacing saturated fat.
Essential Nutrients	Vitamins A, D, E, K2; Butyrate; CLA (especially grass-fed).	Omega-6 and often omega-3 essential fatty acids.
Inflammation	No direct inflammatory effect, but high saturated fat can be a concern for cardiovascular health.	Do not cause inflammation in balanced diets; associated with lower inflammatory markers when replacing saturated fat.
Cooking Properties	High smoke point, but can oxidize and burn. Adds rich flavor.	High smoke point (especially refined versions), but can oxidize if overheated. Neutral flavor.
Moderation	Considered healthy in moderation as part of a balanced diet.	Healthy in moderation and used for appropriate cooking methods.

Making Your Decision

Choosing what is healthier, butter or seed oil, isn't a one-size-fits-all answer. For daily, high-heat cooking, a heat-stable, unrefined seed oil like avocado or refined olive oil is often recommended. For baking or as a flavoring, butter can be used in moderation. Ultimately, the quality and overall context of your diet are more important than any single ingredient. Replacing ultra-processed foods that are high in saturated fats and refined seed oils with whole foods and healthier fats is the most impactful change for long-term health.

Conclusion: The Nuanced Verdict

Research shows that for overall heart health and mortality risk, replacing saturated fats with unsaturated fats is the wiser choice. This generally favors cooking with seed oils over butter, especially when considering the significant cholesterol-lowering effects of unsaturated fats. However, this does not mean butter is 'toxic' or should be completely avoided. It can be a part of a healthy diet in moderation, especially if grass-fed. The exaggerated claims on social media about seed oils being universally harmful are not supported by the evidence. The key takeaway is to focus on a balanced diet rich in whole foods, use healthier plant-based oils for cooking, and enjoy butter as an occasional ingredient. For more information, you can read more about dietary fats and heart health on the Heart Foundation website.

Frequently Asked Questions

While high intake of saturated fat can raise LDL cholesterol, more recent research suggests the effect is complex and depends on your overall diet. Replacing saturated fat with unsaturated fat is still recommended for heart health, but butter in moderation is generally fine.

Not all seed oils are the same. Unrefined oils like extra virgin olive oil and avocado oil are often considered healthiest due to their rich monounsaturated fat and nutrient content. The health benefits and optimal use depend on the type of oil and how it's processed.

No, seed oils do not cause inflammation. This misconception stems from the omega-6 fatty acids they contain. Omega-6s are essential, and inflammation concerns typically arise from an imbalanced ratio of omega-6 to omega-3, often found in diets high in processed foods.

For high-heat cooking, a refined seed oil with a high smoke point, like avocado oil or canola oil, is generally a better choice than butter. This prevents the oil from oxidizing and producing potentially harmful compounds.

Yes, butter can be included in a weight-loss diet, but portion control is essential. Butter is high in calories, and excessive consumption without adjusting other intake can lead to weight gain. Balance it with healthier fats and monitor your overall calorie intake.

Grass-fed butter is often considered healthier as it typically contains higher levels of beneficial compounds like conjugated linoleic acid (CLA) and omega-3 fatty acids compared to butter from grain-fed cows.

Yes, it can make a difference. Population studies show that people who replace animal-based fats like butter with seed oils tend to have a lower LDL cholesterol and a lower risk of heart disease.