🧈 Butter vs Olive Oil 🫒
Butter vs Olive Oil: calories, protein, carbs and fat compared per 100g. Which is better for weight loss, muscle gain or keto? USDA data.
🫒 Best for each goal:
Nutrition comparison per 100g
| Nutrient | 🧈 Butter | 🫒 Olive Oil | Winner |
|---|---|---|---|
| Calories (kcal) | 717 | 884 | Butter |
| Protein (g) | 1g | 0g | Butter |
| Carbs (g) | 0g | 0g | Tie |
| Fat (g) | 81g | 100g | Butter |
| Fiber (g) | 0g | 0g | Tie |
Visual comparison
Key differences
Butter and olive oil are both fats used in cooking — the critical difference is the type of fat. Butter is primarily saturated fat; olive oil is primarily monounsaturated fat. Per gram, olive oil has slightly more calories but is widely considered the healthier choice for most applications.
Fat composition: Butter: 63% saturated fat, 26% monounsaturated, 4% polyunsaturated. Olive oil: 14% saturated, 73% monounsaturated (oleic acid), 11% polyunsaturated. The monounsaturated fat in olive oil (oleic acid) is associated with reduced inflammation and cardiovascular risk.
Calories: Olive oil is slightly higher in calories (884 vs 717 kcal/100g) because butter contains 16–17% water. Per gram of pure fat, they are nearly identical (~9 kcal/g).
Vitamin content: Butter provides fat-soluble vitamins A, D, E and K2 (particularly important for bone health). Extra virgin olive oil provides vitamin E and polyphenols with antioxidant properties.
Which should you choose?
🔥 Weight loss
Butter has slightly fewer calories (717 vs 884 kcal/100g) due to its water content. However, both should be used sparingly — each tablespoon adds 100–120 kcal.
🫀 Heart health
Extra virgin olive oil is significantly better — its high monounsaturated fat and polyphenol content are associated with reduced LDL cholesterol and lower cardiovascular disease risk in multiple large studies.
🍳 Cooking
Butter has a lower smoke point (~150°C) than refined olive oil (~240°C) but higher than extra virgin olive oil (~190°C). Butter adds distinct flavour; olive oil is more versatile for high-heat cooking.
🥑 Keto
Both work for keto — all calories come from fat. Extra virgin olive oil provides additional polyphenols that may support metabolic health during ketogenic dieting.