Butter vs. Olive Oil: A Calorie and Flavor Breakdown

Introduction

When it comes to cooking fats, the debate between butter and olive oil has been ongoing for decades. Both have their devoted fans, but which one is actually better for your health, your waistline, and your taste buds? If you've ever stood in your kitchen wondering whether to reach for the butter dish or the olive oil bottle, this comprehensive breakdown will help you make an informed choice.

In this guide, we'll compare butter and olive oil across calories, nutrition, flavor profiles, cooking applications, and health benefits. By the end, you'll know exactly when to use each fat to maximize both flavor and wellness.

Calorie Comparison: Butter vs. Olive Oil

Let's start with the numbers that matter most to calorie-conscious cooks.

Butter Calories

Per tablespoon (14g): ~102 calories
Per 100g: ~717 calories
Fat content: ~11.5g per tablespoon (mostly saturated fat)

Olive Oil Calories

Per tablespoon (13.5g): ~119 calories
Per 100g: ~884 calories
Fat content: ~13.5g per tablespoon (mostly monounsaturated fat)

The Verdict

Olive oil has slightly more calories per tablespoon (~17 more), but the difference is minimal. The real distinction lies in the type of fat, not the calorie count.

Winner: Tie on calories—both are calorie-dense fats. The health benefits come from fat quality, not quantity.

Nutritional Breakdown

Calories tell only part of the story. Let's look at what's inside each fat.

Butter Nutrition (per tablespoon)

Total fat: 11.5g
Saturated fat: 7.3g (36% of daily value)
Monounsaturated fat: 3g
Polyunsaturated fat: 0.4g
Cholesterol: 31mg
Vitamins: A, D, E, K (fat-soluble vitamins)
Sodium: ~91mg (if salted)

Olive Oil Nutrition (per tablespoon)

Total fat: 13.5g
Saturated fat: 1.9g (9% of daily value)
Monounsaturated fat: 10g (heart-healthy oleic acid)
Polyunsaturated fat: 1.4g
Cholesterol: 0mg
Polyphenols: High (antioxidants with anti-inflammatory properties)
Vitamin E: 1.9mg (13% of daily value)
Sodium: 0mg

Key Nutritional Differences

Nutrient	Butter	Olive Oil
Saturated Fat	7.3g (high)	1.9g (low)
Monounsaturated Fat	3g	10g (heart-healthy)
Cholesterol	31mg	0mg
Polyphenols	None	High (antioxidants)
Vitamins	A, D, E, K	E

Winner: Olive oil for heart health and anti-inflammatory benefits. Butter provides fat-soluble vitamins but comes with high saturated fat.

Health Benefits Comparison

Butter Health Benefits

Fat-soluble vitamins: Provides vitamins A, D, E, and K
Butyrate: A short-chain fatty acid that may support gut health
CLA (Conjugated Linoleic Acid): Found in grass-fed butter, may have metabolic benefits
Flavor enhancement: Makes food taste rich and satisfying

Downsides:

High in saturated fat (linked to increased LDL cholesterol)
Contains cholesterol
May contribute to heart disease risk if consumed in excess

Olive Oil Health Benefits

Heart health: Monounsaturated fats lower LDL (bad) cholesterol and raise HDL (good) cholesterol
Anti-inflammatory: Polyphenols reduce inflammation (linked to chronic diseases)
Antioxidants: Protects cells from oxidative damage
Brain health: Associated with reduced risk of cognitive decline
Longevity: Core component of the Mediterranean diet, linked to longer lifespan
Blood sugar control: May improve insulin sensitivity

Downsides:

Calorie-dense (easy to overconsume)
Quality varies widely (low-quality oils lack health benefits)

Winner: Olive oil for overall health benefits, especially heart health and inflammation reduction.

Flavor Profile Comparison

Butter Flavor

Taste: Rich, creamy, slightly sweet
Aroma: Buttery, dairy-forward
Mouthfeel: Smooth, luxurious
Best for: Baking, sauces, finishing dishes where you want a rich, indulgent flavor

Olive Oil Flavor

Taste: Fruity, peppery, grassy (varies by varietal)
Aroma: Fresh, herbaceous, sometimes pungent
Mouthfeel: Silky, coating
Best for: Mediterranean dishes, salad dressings, finishing, sautéing

Winner: Depends on the dish. Butter for rich, creamy flavors; olive oil for fresh, vibrant, Mediterranean profiles.

Cooking Applications: When to Use Each

Use Butter For:

Baking: Cakes, cookies, pastries (butter provides structure and flavor)
Sauces: Beurre blanc, hollandaise, compound butters
Sautéing (low-medium heat): Vegetables, eggs, fish
Finishing: Melted over steak, vegetables, or pasta for richness
Spreading: Toast, bread, pancakes

Smoke point: ~350°F (175°C) for regular butter; ~450°F (232°C) for clarified butter/ghee

Use Olive Oil For:

Sautéing and pan-frying: Vegetables, chicken, fish (medium-high heat)
Roasting: Vegetables, potatoes, meats
Salad dressings: Vinaigrettes, marinades
Finishing: Drizzling over soups, pasta, grilled meats
Dipping: Bread with herbs and spices
Baking (substitute): Mediterranean breads, cakes (use 3/4 cup oil for 1 cup butter)

Smoke point: ~375-410°F (190-210°C) for extra virgin olive oil; ~465°F (240°C) for refined olive oil

Winner: Olive oil for versatility and higher smoke point; butter for specific baking and rich sauces.

Cost Comparison

Butter

Average cost: $4-7 per pound (regular butter)
Grass-fed/premium: $8-12 per pound

Olive Oil

Average cost: $10-20 per liter for quality extra virgin olive oil
Premium/single-origin: $25-40 per liter

Winner: Butter is generally cheaper, but quality olive oil offers better value for health benefits.

Environmental Impact

Butter

Higher carbon footprint (dairy farming requires significant resources)
Water-intensive production
Methane emissions from cattle

Olive Oil

Lower carbon footprint (plant-based)
Olive trees are drought-resistant and sustainable
Supports traditional farming communities

Winner: Olive oil for environmental sustainability.

Which Should You Choose?

Choose Butter If:

You're baking and need butter's unique properties
You want a rich, creamy flavor for sauces or finishing
You prefer the taste of butter on toast or baked goods
You're using grass-fed butter for its additional nutrients

Choose Olive Oil If:

You prioritize heart health and anti-inflammatory benefits
You're cooking Mediterranean, Greek, or Italian cuisine
You want a versatile fat for sautéing, roasting, and finishing
You're looking for a plant-based, cholesterol-free option
You want maximum polyphenols and antioxidants

The Best Approach: Use Both Strategically

You don't have to choose one over the other! Many professional chefs and home cooks use both:

Butter: For baking, rich sauces, and finishing when you want indulgent flavor
Olive oil: For everyday cooking, salad dressings, and heart-healthy meals

The key is moderation and choosing high-quality versions of each.

Final Verdict

Category	Winner
Calories	Tie (both calorie-dense)
Heart Health	Olive Oil
Flavor (baking)	Butter
Flavor (savory)	Olive Oil
Versatility	Olive Oil
Vitamins	Butter (A, D, E, K)
Antioxidants	Olive Oil
Sustainability	Olive Oil
Cost	Butter

Conclusion

Both butter and olive oil have their place in a healthy kitchen. Butter offers rich flavor and fat-soluble vitamins, making it ideal for baking and special occasions. Olive oil, on the other hand, delivers superior heart health benefits, antioxidants, and versatility for everyday cooking.

For optimal health, prioritize olive oil for most of your cooking needs, especially sautéing, roasting, and salad dressings. Reserve butter for baking, finishing touches, and dishes where its unique flavor truly shines.

Ready to experience premium olive oil? Try Bill's Premium Olive Oil—authentic single-origin Greek EVOO from family farms, packed with polyphenols and robust Mediterranean flavor.