Butter or Oil? The Truth About Taste, Health & Cooking
When it comes to seasoning or cooking, many ask: is butter or olive oil healthier?
The answer depends on several factors - cardiovascular health, cooking performance, and nutrient quality. In this article, we’ll explore the key differences between butter vs olive oil to help you make more conscious choices.
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What’s the Difference Between Butter and Olive Oil?
According to the Mario Negri Institute, butter and extra virgin olive oil are two very different fats:
• Butter comes from animal milk. It’s rich in saturated fat, cholesterol, and lacks natural antioxidants.
• Extra virgin olive oil (EVOO) : is made from mechanically pressed olives. It contains unsaturated fats and health-boosting compounds like polyphenols and vitamin E.
These differences affect not just flavor and cooking uses, but also nutritional value. To understand which fat is healthier, let’s explore the difference between saturated vs unsaturated fats.
Saturated vs Unsaturated Fats: What’s Better?
Fats are divided into two main types:
• Saturated fats: Mainly found in animal products like butter, cream, and cheese. Too much raises LDL (bad) cholesterol and increases the risk of cardiovascular disease.
• Unsaturated fats: Found in olive oil, nuts, and fatty fish. These fats help reduce LDL and raise HDL (good) cholesterol.
That’s why nutrition guidelines recommend reducing saturated fat and choosing healthy fats like those in extra virgin olive oil.
EVOO is especially rich in monounsaturated fats (mainly oleic acid) and antioxidants like vitamin E and polyphenols—making it one of the best fats for your health.
Which Is Fattier: Butter or Olive Oil?
There’s a common myth that olive oil has fewer calories than butter. In reality, both provide about 9 kcal per gram.
100 g of butter = approx. 717 kcal
100 g of EVOO = approx. 884 kcal
However, EVOO is more concentrated, so you often need less for cooking. So yes, olive oil has more calories, but it also brings more nutritional value and health benefits.
Want a healthier fat to cook with?
What Science Says: Butter vs Olive Oil and Disease Prevention
Numerous scientific studies have analyzed the long-term effects of consuming plant based fats compared to animal fats, with very clear results.
In particular, a study conducted by Mass General Brigham and the Broad Institute of MIT and Harvard, published in JAMA Internal Medicine, followed over 200,000 people for more than 30 years, examining the impact of butter consumption compared to that of vegetable oils (including olive, soybean, and canola oil).
The results? Those who consumed more vegetable oils had a significantly lower risk of overall mortality, cancer, and cardiovascular diseases, while a high intake of butter was associated with an increased risk of death —especially from cancer.
Which One’s Better for Cooking?
Beyond nutrition, butter and olive oil behave differently in the kitchen. Choosing the right one depends on heat, flavor, and technique.
Frying
Yes, you can fry with extra virgin olive oil—and it’s often the healthiest choice. What makes the difference is the smoke point, which is the temperature at which a fat starts to break down:
• Butter: Low smoke point (120–150°C), burns easily, and is not suitable for frying.
• Extra virgin olive oil: Higher smoke point (180–210°C), better thermal stability, and rich in antioxidants.
For light pan-frying, EVOO is ideal.
For deep-frying or high-temperature cooking, oils with even higher smoke points (such as peanut oil) can be used
And what about the taste? Olive oil enhances flavor, while butter tends to cover or alter aromas.
In some traditional recipes, a mix of oil and butter is used to balance flavor and stability.
Light Cooking & Raw Use
When it comes to simple, quick dishes or raw preparations, extra virgin olive oil is the ideal choice. Not only does it enhance flavor with a unique aromatic profile, but it also preserves its beneficial compounds, which would otherwise be lost with excessive heat.
It can be used for:
• Dressing salads, grilled vegetables, or soups;
• Finishing hot dishes with a fragrant and nutritious touch;
• Light pan cooking,where minimal fat and greater control are needed.
In contrast, butter is less suitable for these uses: it breaks down easily with heat, and when used raw, it provides saturated fats and cholesterol—without the antioxidants found in vegetable oils.
In everyday cooking, a simple drizzle of raw extra virgin olive oil is often all you need to elevate a dish without weighing it down.
What About Baking: Butter or Olive Oil?
When it comes to desserts, butter is often the star ingredient—giving structure and a distinctive aroma to shortcrust pastries, cakes, and cookies. However, extra virgin olive oil can be a great alternative, especially if you're looking for a lighter version or following a dairy-free diet.
• To replace butter with EVOO, simply use about 20% less (e.g., 100g of butter = 80g of oil).
• It's best to choose a mild-flavored extra virgin olive oil to avoid overpowering the other ingredients
• Olive oil makes baked goods moister and softer, making it ideal for fluffy cakes and loaf-style desserts like pound cake
That said, for certain traditional recipes where butter is essential for texture or flakiness (like croissants or puff pastry), it’s best not to replace it entirely.
In short: both butter and olive oil have a place in baking—you just need to know the right amounts and techniques.
How to Replace Butter with Olive Oil (and Vice Versa)
If you want to lighten up your recipes—or simply don’t have butter on hand—you can use extra virgin olive oil instead. Just adjust the quantities:
100 g of butter ≈ 80 g of EVOO
That’s because butter contains about 15–20% water, while olive oil is pure fat.
To convert oil to butter (for example, if a recipe calls for oil but you prefer using butter):
80 g di olio = circa 100 g of butter
Practical tips:
• In soft desserts (cakes, loaf cakes), mild EVOO adds softness and lightness
• In cookies and shortcrust pastry, butter is preferable if you're after flakiness and that classic buttery flavor
• In savory dishes (bakes, fillings, snacks), either one works, depending on the flavor you're going for
It’s not just about taste—it’s about health. Whether you're frying, dressing, or baking, extra virgin olive oil is a smart, versatile, and nutritious choice.