Which is healthier, butter or olive oil?

December 25, 2025 •

3 min read

According to the American Heart Association, choosing unsaturated fats over saturated fats can decrease the risk of heart disease. This makes deciding between butter and olive oil crucial for anyone aiming to improve their diet and overall health.

Quick Summary

Butter and olive oil have different fat compositions and health impacts. Olive oil, abundant in monounsaturated fats and antioxidants, is typically considered the healthier choice, while butter, rich in saturated fat, should be used in moderation. The better option depends on your health needs and cooking methods.

Key Points

Fat Composition: Olive oil contains heart-healthy monounsaturated fats; butter is mostly saturated fats.
Heart Health: Olive oil can lower 'bad' LDL cholesterol. Excessive saturated fat from butter can raise it.
Antioxidants: Olive oil is rich in antioxidants and anti-inflammatory polyphenols, which butter lacks.
Culinary Use: Olive oil works best for dressings and low-to-medium heat cooking. Butter is preferred for baking and specific flavors.
Moderation is Key: Olive oil is the healthier daily choice, but butter can be enjoyed in moderation.
Nutrient Differences: Butter offers vitamins A, D, E, K2 and butyrate. Olive oil provides more antioxidants.

Understanding the Nutritional Differences

Although both butter and olive oil are primarily fats, their nutritional profiles and effects on health are quite different. These differences are key to determining which is healthier for your cooking and dietary needs.

Butter: An Animal-Based Saturated Fat

Butter is a dairy product, meaning its fat comes from animal sources and is mostly saturated fat. For a long time, saturated fat was a primary concern for heart health because a high intake can raise levels of LDL (“bad”) cholesterol. However, recent research suggests the link is more complex, and some studies show that high-fat dairy might not increase heart disease risk for everyone. Regardless, butter is still high in calories and should be consumed in moderation, especially with existing health issues. Butter from grass-fed cows contains beneficial nutrients like conjugated linoleic acid (CLA), a fat associated with potential cancer-fighting properties and reduced body fat.

Olive Oil: A Plant-Based Unsaturated Fat

Olive oil, particularly extra virgin olive oil (EVOO), is a plant-based fat from olives and is rich in heart-healthy monounsaturated fats. These fats help lower LDL cholesterol while increasing levels of HDL (“good”) cholesterol. Olive oil is a staple of the Mediterranean diet, which is linked to a reduced risk of chronic diseases, including heart disease, stroke, and certain cancers. EVOO also has powerful antioxidants, such as polyphenols, which have strong anti-inflammatory properties. Unlike butter, olive oil contains no sodium, an important factor for those monitoring their salt intake.

Comparison Table: Butter vs. Extra Virgin Olive Oil


Feature	Butter (1 tbsp, salted)	Extra Virgin Olive Oil (1 tbsp)
Fat Type	High in saturated fat	High in monounsaturated fat
Health Impact	Can raise LDL cholesterol; consume in moderation.	Can lower LDL and raise HDL cholesterol; supports heart health.
Key Nutrients	Vitamin A, E, K2; calcium, butyrate.	Vitamin E, K; abundant antioxidants.
Anti-inflammatory	Contains some butyrate, which may reduce intestinal inflammation.	Contains oleocanthal and polyphenols with strong anti-inflammatory effects.
Flavor	Rich, creamy, dairy flavor.	Distinct, fruity, and sometimes peppery flavor.
Smoke Point	Relatively low (~302–350°F / 150–175°C).	Moderate (~325–375°F / 163–190°C), higher when refined.
Culinary Use	Spreading, baking, and sautéing at low to medium heat.	Finishing dishes, sautéing, dressings, and low-to-medium heat cooking.
Processing	Made from the milk fat of cows.	Mechanically pressed from fresh olives without chemicals.

The Winner for Overall Health

When comparing butter or olive oil for overall health, extra virgin olive oil is the clear winner. Its high content of monounsaturated fats and antioxidants offers significant benefits for heart health, reducing the risk of heart disease and stroke. A large-scale study even suggested that replacing butter with plant-based oils like olive oil could reduce the risk of premature death. While butter can be part of a healthy diet in small amounts, it lacks the potent protective compounds found in olive oil. For most daily cooking, dressings, and general dietary fat intake, swapping butter for olive oil is an effective way to boost your nutritional intake and support long-term wellness.

When to Use Each for the Best Results

Using Olive Oil for Optimal Health and Flavor

For most applications, especially those that don't involve high heat, olive oil is the superior choice. Extra virgin olive oil is ideal for finishing dishes, as a base for salad dressings, and for light sautéing. This preserves its delicate antioxidants and flavor. Refined olive oil has a higher smoke point and is suitable for moderate-heat cooking.

Using Butter for Specific Applications

Butter's rich flavor and solid texture make it irreplaceable for certain culinary tasks. In baking, for example, butter's composition is crucial for creating flaky pastries and light, fluffy cakes. Its distinctive taste is also prized for sauces and as a finish for certain dishes. The key is to use it thoughtfully and in moderation, balancing its consumption with healthier fat sources.

The Bottom Line

Deciding which is healthier, butter or olive oil, means understanding their different nutritional profiles and how they fit into a balanced diet. Olive oil provides many heart-healthy fats and antioxidants, making it the better choice for everyday health. Butter can still be part of your diet for its unique flavor and culinary properties, but it should be used sparingly. By choosing olive oil for daily cooking and butter for occasional flavor, you can maximize the health benefits of your fat choices.

Frequently Asked Questions

Olive oil is much better for heart health than butter due to its monounsaturated fats and antioxidants, which help lower bad cholesterol and reduce inflammation.

Yes, extra virgin olive oil is generally healthier than regular olive oil because it is less processed and retains more of the olives' beneficial compounds, such as antioxidants and polyphenols.

No, you cannot replace butter with olive oil in all recipes. In baking, substituting olive oil for butter will alter the texture, as butter's solid form is necessary for creating flaky and fluffy results.

Yes, olive oil has slightly more calories per tablespoon than butter. However, its healthier fat profile makes it a more beneficial choice for overall health and weight management when used in moderation.

Butter is not inherently bad for you, but it should be consumed in moderation due to its high saturated fat and calorie content. Its health impact depends on overall diet and individual health factors.

Saturated fats, found primarily in animal products like butter, are solid at room temperature and can raise bad cholesterol. Unsaturated fats, common in plants like olive oil, are liquid at room temperature and can improve cholesterol levels.

When used in place of less healthy fats, olive oil can aid in weight management. Its monounsaturated fats can boost metabolism and increase feelings of fullness, as seen in the Mediterranean diet.