Which Is Healthier: Butter, Margarine, or Olive Oil?

January 11, 2026 •

6 min read

According to a large-scale NIH-AARP study, consuming butter and margarine was associated with higher overall mortality, whereas olive oil intake was linked to a lower risk of death from heart disease, cancer, and other causes. This raises the important question: which is healthier, butter, margarine or olive oil?

Quick Summary

Olive oil, rich in healthy unsaturated fats, is the top choice for heart health due to its ability to lower bad cholesterol. While modern trans-fat-free margarines are often better than butter, they are more processed than natural olive oil and vary widely in quality.

Key Points

Olive Oil is Healthiest: Extra virgin olive oil is the best choice, rich in heart-healthy monounsaturated fats and antioxidants, and linked to lower mortality rates.
Butter's Saturated Fat: Butter is high in saturated fat and can raise LDL ('bad') cholesterol, making it the least healthy option for regular consumption.
Modern Margarine Varies: Modern margarines, free of trans fats, are often better than butter due to their unsaturated fat content, but are more processed and vary in quality.
Choose Unrefined Fats: Opt for less processed fats like cold-pressed olive oil to get the most nutritional benefits and avoid potentially harmful compounds.
Check Labels for Quality: Look for margarines with low saturated fat, and always check the ingredients for partially hydrogenated oils, even if the label claims 0g trans fat.
Use Sparingly: All fats, regardless of type, are high in calories, so moderation is key for weight management and overall health.
Choose the Right Fat for Cooking: Match the fat to your cooking method, favoring high-quality olive oil for low-heat applications and potentially healthier high-heat oils like canola or avocado for frying.

The Nutritional Breakdown: Butter, Margarine, and Olive Oil

When evaluating fats, it's essential to look beyond taste and consider their core nutritional composition. This breakdown focuses on the type of fats, which have the most significant impact on health, particularly cardiovascular wellness.

Butter: The Saturated Fat Profile

As a dairy product, butter is primarily made from churned cream and contains a significant amount of saturated fat—about 63% of its total fat content. Saturated fats are solid at room temperature and have been historically linked to raising LDL ("bad") cholesterol levels. For individuals with high cholesterol, experts advise monitoring and limiting butter consumption. A tablespoon of butter contains approximately 7.2 grams of saturated fat.

Despite its saturated fat content, butter does offer some potentially beneficial compounds. For instance, grass-fed butter contains small amounts of conjugated linoleic acid (CLA), which some studies suggest may have anti-cancer properties and help with weight management, though more research is needed on quantities found in food. It also contains butyrate, a short-chain fatty acid linked to better digestive health. However, these benefits are considered small in the context of a high saturated fat load and should not be used as a reason to consume butter in large quantities.

Margarine: A Modernized Choice (with a Catch)

Margarine has evolved considerably since its inception. Historically, it was made with partially hydrogenated oils, which produced trans fats—a highly unhealthy type of fat known to raise bad LDL cholesterol and lower good HDL cholesterol. However, the U.S. FDA banned the use of partially hydrogenated oils in food products in 2020, significantly improving the health profile of modern margarine.

Today's margarine is made from vegetable oils, meaning it contains higher levels of unsaturated fats (both polyunsaturated and monounsaturated) than butter. To make liquid oil solid, manufacturers now use different processes, such as interesterification, that do not create trans fats. When choosing margarine, opting for softer, tub varieties is recommended, as they typically contain less saturated fat than harder, stick versions. Some spreads are even fortified with plant sterols, which can help lower cholesterol. The main drawback is that margarine remains a highly processed food, and its ingredients and nutritional value can vary greatly between brands.

Olive Oil: The Heart-Healthy Champion

Olive oil, particularly extra virgin olive oil (EVOO), is the clear winner for overall health benefits. As a plant-based oil, it is rich in monounsaturated fats, which are known to help lower LDL cholesterol while maintaining or increasing HDL ("good") cholesterol. It is a cornerstone of the Mediterranean diet, a style of eating consistently linked with lower risks of heart disease, diabetes, and other chronic illnesses.

Beyond its favorable fat profile, EVOO is a powerhouse of beneficial compounds. It contains antioxidants and polyphenols that have powerful anti-inflammatory effects and protect against cell damage. These properties support heart health, a strong immune system, and blood sugar control. For applications like sautéing, dressings, or finishing drizzles, EVOO is the optimal choice for both flavor and health.

Comparative Health Impacts

Numerous studies have compared the long-term health outcomes associated with these fats.

Impact on Cholesterol Levels

Butter: Consistently shown to increase total and LDL cholesterol compared to olive oil.
Margarine: Modern versions, when replacing saturated fats, can help lower LDL cholesterol due to their unsaturated fat content. Fortified versions can be particularly effective.
Olive Oil: A proven method for improving cholesterol markers, lowering LDL, and increasing HDL.

Cardiovascular Health Risks

A major NIH study showed that higher consumption of butter and margarine (over a 16-year period) was linked to increased all-cause and cardiometabolic mortality. In stark contrast, increasing consumption of olive oil was associated with a reduction in these same risks. A separate study also found that replacing just one teaspoon of butter, margarine, or dairy fat with olive oil could lower the risk of heart disease.

Other Health Considerations

Weight Management: Long-term studies suggest that replacing butter, margarine, or vegetable oils with olive oil is associated with less weight gain over time, demonstrating that the quality of fat matters more than just the quantity.
Inflammation and Antioxidants: The antioxidants and anti-inflammatory properties found in olive oil are absent in butter and many processed margarines, offering a significant health advantage.

A Quick Comparison: Butter vs. Margarine vs. Olive Oil


Feature	Butter	Margarine (Modern Tub)	Olive Oil (EVOO)
Primary Fat Type	Saturated Fat	Unsaturated Fat (Poly/Mono)	Monounsaturated Fat
Processing Level	Low (Churned cream)	High (Processed oils)	Low (Cold-pressed)
Source	Animal (Dairy)	Plant (Vegetable Oils)	Plant (Olives)
Cholesterol	Contains Dietary Cholesterol	No Dietary Cholesterol	No Dietary Cholesterol
Trans Fats	Naturally occurring (trace)	Banned in US/Canada	None
Health Impact	Raises LDL & HDL, higher mortality risk	Can lower LDL, benefits vary by quality	Lowers LDL, boosts HDL, lower mortality risk

Making the Right Choice for Your Cooking

Your decision should be guided by both health and culinary needs.

High-Heat Cooking: For sautéing, frying, or roasting at higher temperatures, saturated fats like butter or margarine have a higher smoke point. However, healthy alternatives exist. Clarified butter (ghee) has a much higher smoke point than regular butter. Canola oil or avocado oil are also high-heat options rich in unsaturated fats.
Baking and Spreading: In baking, the creamy texture of butter is sometimes irreplaceable. Using it in moderation for flavor is acceptable, but consider swapping for olive oil or an unsaturated fat-based spread where possible. For spreading on bread or drizzling on vegetables, olive oil is the superior, heart-healthy choice. Some margarines, especially those with added sterols, can be a good substitute for butter, but always read the label.
Healthy Swaps: It's not about complete avoidance but informed substitution. Instead of slathering toast with butter, try a light drizzle of olive oil. In recipes where the flavor of butter is not central, use olive oil or another vegetable oil instead. The American Heart Association recommends choosing nontropical vegetable oils over solid fats like butter and stick margarine. Find more healthy tips and recipes on the American Heart Association website.

Conclusion: Which is Healthier, Butter, Margarine or Olive Oil?

While butter has long been a kitchen staple, its high saturated fat content and links to increased mortality in large studies make it the least healthy choice among the three when used regularly. Modern margarine, free of trans fats, represents a healthier alternative to butter due to its unsaturated fat profile, but it is a processed food and its quality can vary. However, olive oil stands out as the clear winner. Rich in beneficial monounsaturated fats, antioxidants, and anti-inflammatory compounds, it offers the most significant advantages for cardiovascular health and overall wellness, particularly when opting for extra virgin varieties. The best strategy for a health-conscious diet is to embrace olive oil as your primary fat, use butter sparingly for flavor, and choose high-quality, trans-fat-free margarines only when necessary.

How to Choose the Healthiest Fat for Your Needs

Check Fat Content: When buying any spread or oil, look for those with low saturated fat and no trans fat.
Prioritize Plant Oils: Favor plant-based oils like olive oil, canola, and sunflower oil, as they contain healthy unsaturated fats.
Choose Unrefined Options: For maximum nutritional benefits, opt for unrefined or 'virgin' oils like extra virgin olive oil, which are less processed.
Consider Smoke Point: Match the fat to your cooking method; use higher-smoke-point oils for frying and low-heat oils for dressings.
Limit Processed Foods: Regardless of your choice, reducing overall intake of processed foods is a key strategy for better health.
Read Labels Carefully: Be aware that products labeled as '0g trans fat' can still contain small amounts if they list partially hydrogenated oils.
Store Properly: Protect oils from light and heat to prevent them from going rancid, which degrades their quality.

Frequently Asked Questions

Yes, olive oil is superior to margarine for managing cholesterol. Olive oil helps lower LDL ('bad') cholesterol and raise HDL ('good') cholesterol, while the effects of margarine vary depending on its processing and type.

Regular, high intake of butter is associated with an increased risk of heart disease due to its high saturated fat content, which can raise cholesterol levels. However, moderate consumption as part of an otherwise healthy diet is less of a concern.

The healthiest margarine is typically a soft, tub-based spread made from healthy liquid vegetable oils like olive or canola oil, with low saturated fat and no partially hydrogenated oils. Some are fortified with plant sterols to further help lower cholesterol.

Yes, extra virgin olive oil has a reasonably high smoke point, making it suitable for sautéing and roasting. For very high-heat applications, other healthy vegetable oils like avocado or canola oil might be more appropriate.

Trans fats are artificial fats created by partially hydrogenating vegetable oils. They are considered unhealthy because they both raise bad LDL cholesterol and lower good HDL cholesterol, increasing the risk of heart disease.

Replace solid fats like butter and stick margarine with healthier options like olive oil. Choose lean meats, use spreads from healthy oils, and check food labels for hidden fats like partially hydrogenated oils.

While grass-fed butter may contain slightly higher levels of beneficial compounds like omega-3s, it still has a similar saturated fat content to regular butter. It should still be consumed in moderation.