Olive Oil vs. Butter: Is One Really Healthier?

Maybe you've heard about the health benefits of olive oil but remain skeptical. Is olive oil really as good for you as it's hyped up to be? Should you replace butter for olive oil? Here, we'll dive into the nutritional differences between olive oil and butter, and explain how these different kinds of fats affect your health. 

How is butter made?

According to the Center for Dairy Research, butter is made through several steps:

1. Milk is placed into a machine to separate it into skim milk and cream.

2. The cream is then pasteurized to remove any bacteria. 

3. The cream is heated to a specific temperature to create the desired balance of solid and liquid milk fat. 

4. The butter is churned to create solid butter clumps. (The liquid that separates during this process is known as buttermilk.) 

5. Finally, the solid end product is shaped into what we know as butter. It’s then packaged and chilled before being shipped to your local grocery store. 

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In essence, butter is processed cream.

What are the different types of butter?

You might think there are only two types of butter: salted and unsalted. But there are actually a number of different types of butter. 

Cultured butter

When making cultured butter, certain types of bacteria are added back into the cream after pasteurization. This creates different chemical compositions that affect the final flavor. Some people prefer the taste of cultured butter. But there’s no known evidence to state whether cultured butter is better for you than traditional butter. 

Sweet cream butter 

If butter isn’t cultured, it’s known as sweet cream butter. Despite the name, sweet cream butter isn’t actually sweet, and it doesn’t have any added sugar. It just means that it was made from fresh cream, and not cultured or sour cream. The most common type of butter in America is sweet cream butter, while European butter is usually cultured.

Clarified butter (ghee) 

Ghee is made by melting butter and allowing it to separate into milk solids and liquid fat. Ghee is more concentrated than butter, making it slightly higher in calories and fat. It also has less lactose and a slightly higher smoke point. So, it can be a good option if you’re sensitive to lactose or need to cook at higher temperatures. While many people claim ghee is better for you than butter, research doesn’t support this. 

Grass-fed butter 

This type of butter is made from the milk of cows that are fed only grass, rather than grains or corn. Cows that have a grass-fed diet may produce more nutritious milk that’s higher in nutrients like omega-3 fatty acids and fat-soluble vitamins. Some of these benefits may transfer into butter that’s made from this milk. But since butter is usually used in small amounts, it’s not clear if these health benefits are significant. 

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Whipped butter 

Whipped butter is made by injecting a gas — usually nitrogen — into the butter after churning. This adds air to the butter, and creates a lighter, fluffier product that’s easier to spread. 

Plant-based butter

Also called “vegan butter,” this type of butter is not made from milk or any animal products. Instead, it’s made from plant-based oils like olive, avocado, or coconut oil. Added ingredients like colorings, flavors, and emulsifiers are often used to make the end product look and taste more like butter. While it may be lower in saturated fat than regular butter, it’s not necessarily healthier since it’s highly processed and often contains food additives. But it can be a good choice for people who avoid dairy. 

How is olive oil made?

As its name implies, olive oil is made entirely from olives. While there are some variations depending on the kind of olive oil being made, there are a few common steps used to make olive oil:

1. Washed olives are put into a large processing mill, where they’re crushed into a paste.

2. The paste is then warmed and mixed until the oil begins to separate from the fruit. To make extra virgin olive oil, it’s often only warmed to room temperature. 

3. This paste is pumped into a machine (centrifuge), which further separates the solids from the liquid. 

4. For regular olive oil, heat and chemicals may be used to extract the oil. Mechanical methods — like pressing — are used to make extra virgin olive oil. 

5. Finally, the oil is stored and filtered before bottling. 

What are the different types of olive oil?

Like butter, there are many different types of olive oil.

Virgin and extra virgin olive oil 

Virgin and extra virgin olive oil are made by mechanically pressing olives to extract the oil. No heat or chemicals are used. This preserves the nutritional benefits. Extra virgin olive oil is free of any defects like acidity or bitterness, while virgin olive oil is allowed to have minor defects. If you live in North America, the distinction might not matter much — virgin olive oil isn’t sold in most stores on this continent. 

Regular olive oil 

Regular olive oil — also called “pure olive oil,” or simply “olive oil” — is different from virgin olive oil. Regular olive oil contains a mixture of refined olive oil and virgin olive oil. Typically, it has about 15% to 25% virgin olive oil, and the rest is refined olive oil. While the refining process can remove some of the nutrients, it also increases the smoke point. This makes it a better option for cooking on high heat.

Light and extra light olive oil 

These varieties are the most refined type of olive oil, containing only about 5% to 10% of virgin olive oil. They’re treated with heat to have even more flavor defects removed. The term “light” refers to the flavor and smell of the oils, not the calories or other nutritional components. 

Olive oil vs. butter nutrition

Below is a quick comparison of the basic nutritional components of butter and olive oil.

You might notice that butter has fewer calories per tablespoon than extra virgin olive oil. But this doesn’t mean that butter is more nutritious. There are health benefits to olive oil that aren’t found in butter. 

So which one is healthier?

Based on its nutritional value, olive oil is a clear winner in terms of health benefits. So, if you’re wondering if you should substitute olive oil for butter, the answer is yes. Even swapping out butter for olive oil half of the time can have a big impact. 

Olive oil supports heart health 

As seen in the nutrition table above, olive oil has much less saturated fat than butter. While research is still emerging, many studies have found that saturated fat is linked to an increase in low-density lipoprotein (LDL) cholesterol — the “bad” type of cholesterol — and an increased risk for heart disease. This connection is especially strong with saturated fat from animal sources, like butter.

Olive oil is rich in monounsaturated fats, which are linked with improved cholesterol levels and a lower risk of heart disease. These monounsaturated fats, along with the antioxidants that olive oil contains, have been shown to improve blood pressure. These health benefits are a big reason why olive oil is a staple of the Mediterranean diet. 

Olive oil is rich in antioxidants

Because it comes from a plant, olive oil also contains something called polyphenols. These act as strong antioxidants in your body, and they aren’t present in butter. Polyphenols can have extensive health benefits, including:

• Supporting your immune system

• Reducing inflammation

• Protecting your liver

• Helping to fight against cancer

• Supporting brain health

Olive oil helps with blood sugar control 

The monounsaturated fats in olive oil — along with the other plant compounds it contains — help with proper blood sugar control. Some research found that olive oil could help prevent and manage Type 2 diabetes. Other research also found benefits for Type 1 diabetes. 

Risks and benefits of butter

Butter isn’t all bad. It provides small amounts of vitamin D, which is good for your immune system and bone health. But you probably wouldn’t consume enough to make a significant health impact. 

A review of multiple studies found that butter may lead to a small decrease in diabetes risk. But the research also reported it has a small effect on increasing overall mortality and no effect on heart health. The study concluded that there wasn’t enough evidence to suggest increasing or decreasing butter intake. 

Still, the American Heart Association continues to recommend that no more than 6% of your total daily calories should come from saturated fat sources like butter. This equals about 13 g of saturated fat for someone eating about 2,000 calories per day. So, 2 tbsp of butter would put you over the recommended limit.

What is the healthiest type of olive oil?

Extra virgin olive oil is considered the healthiest type of olive oil. Light and extra light olive oils are considered less nutritious because of the refinement process. As mentioned, this process uses heat and chemicals that remove some of the beneficial nutrients like vitamins and polyphenols. So, it’s not surprising that some studies have found extra virgin olive oil is especially beneficial in lowering blood pressure and cholesterol levels. 

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Written by:

Joanna Foley, RD

Joanna Foley, RD, is a registered dietitian (RD) and the owner of joannafoleynutrition.com, a private nutrition consulting business. She has previously worked as a clinical dietitian and outpatient renal dietitian.

Edited by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

Reviewed by:

Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician in a variety of clinical settings. She has worked in a large academic center in an urban city, a small community hospital, a private practice, and an urgent care clinic.

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