Butter vs Olive Oil: Nutrition Comparison

Butter and olive oil are the two most common cooking fats in Western cuisine, and their nutritional profiles reflect their very different origins. Both are calorie-dense, but the type of fat differs dramatically. Butter is high in saturated fat, which has been associated with raised LDL cholesterol at high intake levels. Olive oil — particularly extra virgin — is rich in monounsaturated fats and polyphenol antioxidants linked to cardiovascular health benefits. For cooking at moderate temperatures and dressings, olive oil is widely considered the heart-healthier choice. Butter remains valuable for baking and flavour, and small amounts in an otherwise balanced diet are not a significant concern.

Which has more calories, Butter or Olive Oil?

Butter has 100 calories and Olive Oil has 120 calories per comparable serving. Olive Oil is the more calorie-dense of the two.

Which has more protein, Butter or Olive Oil?

Butter provides 0g of protein versus 0g in Olive Oil. Butter is the higher-protein choice.

Which has less fat, Butter or Olive Oil?

Butter contains 11g of fat compared with 14g in Olive Oil. Butter is the leaner option.

Which has less saturated fat, Butter or Olive Oil?

Butter has 7g of saturated fat and Olive Oil has 2g. Olive Oil is lower in saturated fat.

Which has more sodium, Butter or Olive Oil?

Butter contains 90mg of sodium versus 0mg in Olive Oil. Butter is higher in sodium.

Do Butter or Olive Oil contain fiber?

Neither Butter nor Olive Oil is a meaningful source of dietary fiber.