Butter vs Olive Oil — Which Is Healthier?

The Short Answer

Extra virgin olive oil is the clear winner for daily health and longevity. But butter isn't the absolute poison the 1990s diet industry claimed it was.

A massive 33-year study involving over 220,000 adults recently found that swapping just 10 grams of butter daily with olive oil reduces overall mortality risk by 17%. Olive oil should be your default cooking fat, while high-quality butter is fine in moderation for flavor or specific baking needs.

Why This Matters

For decades, we replaced butter with highly processed margarine, only to learn that trans fats in artificial spreads were far worse for our hearts than butter ever was. Today, the pendulum has swung back, with viral diets suddenly glorifying butter as a superfood. Why Avoid Seed Oils

The truth lies in the clinical data, and the evidence overwhelmingly favors the monounsaturated fats found in olive oil. Saturated fats in butter reliably raise LDL (bad) cholesterol, which remains a primary driver of cardiovascular disease. Is Olive Oil Healthy

However, not all butter is created equal, and grass-fed butter contains beneficial nutrients like Vitamin K2 that conventional grain-fed butter lacks. You don't have to banish butter entirely, but it shouldn't be the foundation of your daily diet. Ghee Vs Butter

What's Actually In Butter and Olive Oil

• Oleic Acid — The star player in olive oil. It makes up 73% of olive oil's fat profile and actively lowers inflammation and LDL cholesterol. Oils Cause Inflammation
• Saturated Fat — The primary fat in butter, with about 7 grams per tablespoon. High intake of saturated fat is directly linked to increased cardiovascular risk.
• Polyphenols — Powerful antioxidants found exclusively in extra virgin olive oil. These compounds protect the oil from oxidizing during high-heat cooking. Cooking Olive Oil High Heat
• Milk Solids — The trace proteins and sugars found in unclarified butter. These solids burn rapidly, giving butter a notoriously low smoke point of just 302°F. Does Smoke Point Matter

What to Look For

Green Flags:

• Extra Virgin Certification — Ensures the olive oil is completely unrefined and retains its heart-healthy polyphenols. Is Olive Oil Real
• Grass-Fed Sourcing — Grass-fed butter boasts a superior Omega-3 to Omega-6 ratio compared to conventional factory-farmed butter. Oil Most Omega 3

Red Flags:

• "Light" or "Refined" Olive Oil — These heavily processed oils are stripped of their antioxidants using heat and chemical solvents. Light Olive Oil Meaning
• Plant-Based Butters — These are often just modern margarines masquerading as health foods, filled with refined oils and synthetic emulsifiers. Canola Vs Vegetable Oil

The Best Options

When choosing between fats, focus on minimal processing and high antioxidant content. Here is how the most common options stack up for your daily cooking.

The Bottom Line

1. Make EVOO your default. Use it for roasting, sautéing, dressings, and everyday cooking.

2. Save butter for flavor. Use grass-fed butter sparingly for baking or finishing dishes.

3. Never fry with butter. Its low smoke point means it burns quickly; use EVOO instead. Best Oil Frying

FAQ

Can you cook with olive oil at high heat?

Yes, extra virgin olive oil is incredibly stable under heat. Despite its moderate smoke point, its high polyphenol content prevents it from breaking down into harmful compounds, making it far safer for cooking than butter. Olive Oil Toxic Heated

Is grass-fed butter actually healthier than regular butter?

Grass-fed butter contains significantly more omega-3s, Vitamin K2, and beta-carotene. While it's still high in saturated fat and should be moderated, it is nutritionally superior to conventional butter. Tallow Vs Lard

Can I substitute olive oil for butter in baking?

You can successfully swap olive oil for butter in most cakes, muffins, and breads. Use a 3:4 ratio (3 parts oil for every 4 parts butter), but stick to butter for pastries that require solid fat to create flaky layers. Best Oil Baking