Flaxseed Oil vs Butter: Which Is Better?

Flaxseeds are an incredible source of healthy fats, antioxidants, and fiber, perfect for smoothies, bread, and more. After being ground and pressed, we get flaxseed oil – a heart- and gut-healthy oil  that’s best for raw recipes!

So, how does flaxseed oil compare to butter? Butter is a creamy dairy fat that has a variety of uses in baking and cooking. But which is better for what? Let’s find out.

Comparing flaxseed oil vs butter

	Flaxseed oil	Butter
Solid or Liquid?	Liquid	Solid
Smoke Point (Fahrenheit)	225 degrees	300 – 350 degrees
Primary Fat	Polyunsaturated	Saturated
Taste	Crisp, nutty	Buttery
Good for Cooking…	Raw	Raw, low heat
Common allergens	Flaxseed/linseed	Lactose, casein
Gluten-free?	Yes	Yes
Keto?	Yes	Yes
Paleo?	Yes	No
Vegan?	Yes	No

Differences between flaxseed oil and butter

The differences between flaxseed oil and butter are quite pronounced. The main one being that flaxseed oil is a plant-based oil made from ground and pressed ripe flaxseeds, while butter is a dairy product made from churned cream or animal milk.

Flaxseed oil is a liquid with a crisp and nutty flavor, while butter is a solid with a creamy and buttery flavor. Flaxseed oil is gluten-free, keto-friendly, paleo-friendly, and vegan. Butter, on the other hand, is only gluten-free and keto-friendly. While flaxseed oil has a very low smoke point and is thus only suitable for raw cooking, butter is suitable for low-heat cooking as well. 

Neither is allergen-free, with butter containing lactose and casein and flaxseed being unsuitable for those with linseed or flaxseed allergies.

Baking and cooking with flaxseed oil vs butter

Flaxseed oil isn’t suitable for heat cooking and isn’t often a first choice for baking due to its low smoke point. But it’s a nice addition to homemade pancakes, muffins, and bread to give it a nutty flavor and a boost of nutrition.

Because of its smoke point, there are limited and specific uses for flaxseed oil, especially for cooking. Typically, it’s best for drizzling over roasted vegetable salads, savory oatmeal, dips, or adding to smoothies. But be careful! When overused, it could emit an almost fishy taste. 

In contrast, butter is extremely versatile and has been a long-time favorite for baking everything from pies to cookies and indulgent cakes. It can add a perfect texture, flakiness, and mouthwatering quality to any bake. In cooking, it can deepen the flavors in sauces, gravies, and sautées.

Butter comes in salted and unsalted varieties – salted butter helps bring out the flavors in a savory dish, while unsalted butter lets you have more control over the salt content. Depending on the source of the butter, It will also have different flavor profiles.

Can flaxseed oil and butter be substituted for each other?

Substituting flaxseed oil and butter for each other is a little tricky. Because they have such distinct characteristics, it makes it challenging to swap them. In almost all cooking scenarios, flaxseed oil won’t be a good sub for butter, given its low smoke point. Butter’s flavor, texture, and solidification at room temperature also make it a near-impossible substitute for flaxseed oil, especially in recipes where its unique properties determine the outcome.

The best substitute for flaxseed oil is chia seed oil, given its similarities. It even has a more neutral taste if the nuttiness of flaxseed oil is too much for your recipe. If you’re looking for something for regular cooking, extra virgin olive oil will do the trick. For butter, ghee is closest in flavor and the best all-around substitute, while avocado oil is the most suitable replacement for high-heat cooking.

Nutrition: Flaxseed oil vs butter

Arguably flaxseed oil’s standout quality is its nutritional content. It is rich in omega-3 fatty acids, high in polyunsaturated fats (9.2g per tablespoon), and cholesterol and trans-fat-free. Essentially, it’s high in things that are linked to good health outcomes and low in things linked to poorer health outcomes in large amounts.

While butter is super popular in the kitchen, it doesn’t have the reputation of being overly healthy. It is primarily made up of saturated fat (7.3g), which shouldn’t be consumed in excess. It also has 30.5mg of cholesterol per tablespoon. However, butter does have essential fat-soluble vitamins like A, E, and K2.

With all cooking oils or fats, be sure to use them sparingly.

Per tablespoon (15mL)	Flaxseed oil	Butter
Calories	120	102
Polyunsaturated	9.2 g	0.4 g
Monounsaturated	2.5 g	3.0 g
Saturated	1.2 g	7.3 g
Trans	trace	0.5 g
Total Fat	13.6 g	14.2 g
Cholesterol	0	30.5 mg

The primary fat source is bolded.

How to store flaxseed oil and butter

Flaxseed oil is sensitive, which means you’ll need to make sure it’s stored properly. It oxidizes quickly, so the best way to store flaxseed oil is in a dark bottle in the fridge. If you don’t want to keep it in the fridge, a cool, dark place away from heat and light is acceptable too. Unopened, a bottle can last up to 6 months, while an opened bottle should be used within 2 – 3 months.

Butter should be taken out of its packaging and transferred into an airtight container in the fridge for best results. Avoid storing butter near strong-smelling foods, as it absorbs odors quite easily.

Flaxseed oil vs butter: What’s the verdict?

Since flaxseed oil has limited uses and such a short shelf life, I tend to buy small bottles of it and use it specifically for dressings and drizzles. Because it has such incredible nutritional benefits, it’s a great addition to any diet.

Butter is my go-to for making decadent desserts, pasta dishes, and flavorful stir-fries. Although it’s not the healthiest fat out there, a little goes a long way, especially in cooking.

My recommendation is to experiment with a range of different cooking oils and fats and use them for what they’re best for, rather than sticking to just one type!

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