Olive Oil vs Butter: The Ultimate Verdict

Olive oil and butter are two of the most popular and versatile cooking fats in the culinary world.

I know firsthand that choosing one over the other can be a difficult decision. On one hand, we have the richness of butter, and on the other, are the potential health benefits of olive oil. So, which one should you choose? Let’s find out!

Comparing olive oil vs butter

	Olive Oil (Extra Virgin)	Olive Oil (Light/Pure/Regular)	Olive Oil (Virgin oil)	Butter
Solid or Liquid?	Liquid	Liquid	Liquid	Solid
Smoke Point (Fahrenheit)	350 degrees	390-470 degrees	350 degrees	300-350 degrees
Primary Fat	Monounsaturated	Monounsaturated	Monounsaturated	Saturated
Taste	Grassy	Neutral	Mildly grassy	Buttery
Good for Cooking…	Raw, low heat	Raw, low, moderate, and high heat	Raw, light heat, moderate heat	Raw, low heat
Allergens	Olive, olive pollen	Olive, olive pollen	Olive, olive pollen	Lactose, casein
Gluten-free?	Yes	Yes	Yes	Yes
Keto?	Yes	Yes	Yes	Yes
Paleo?	Yes	If it is not refined	Yes	No
Vegan?	Yes	Yes	Yes	No

Differences between olive oil and butter

Olive oil is a plant-based oil extracted from olives. Butter, on the other hand, is an animal-based fat typically derived from the milk of cows. 

Butter is made through churning cream or milk. Good quality butter won’t contain palm oil and will be a hard solid at room temperature. Olive oil is typically extracted through pressing or centrifugation, producing a golden liquid at room temperature.

This affects their melting points, making olive oil more suitable for high-heat cooking, while butter is better for low-heat cooking.

Extra virgin vs regular vs virgin olive oil

Olive oils are graded by the International Olive Council (IOC). If the olive oil is defect-free, fruity, and has a free acidity of up to 0.8, it is “extra-virgin”. It is “virgin olive oil” if it has minimal defects and a free acidy rating between 0.8 and 2.0.

Extra virgin olive oil (EVOO) is made from the first cold press of olives and has the most robust flavor and highest level of antioxidants. 

Virgin olive oil is also from the first press but has a slightly lower quality and flavor than extra virgin. 

Regular/pure/light olive oil is a blend of extra virgin olive oil and refined olive oil, with a milder flavor and lighter color. 

Note: After the olives have been pressed to make olive oil, there is still some remaining oil left in the olive pulp (pomace), which can be extracted to make something called “olive pomace oil”. Olive pomace oil is not considered ‘olive oil’ by the IOC, as the oil left in the pomace is minimal, so chemicals and heat extracting are often used to remove it.

Here’s how to find pure olive oil.

Baking and cooking with olive oil vs butter

Virgin and extra virgin olive oil have a relatively low smoke point like butter (350°) and are better for baking or making sauces. Refined olive oil has a higher smoke point which can get up to 470°, so it’s better for high-heat cooking methods like sautéing and frying.

In terms of taste, butter provides a rich, creamy flavor that works well in baked goods. Use unsalted butter for croissants, cookies, and cakes.

The flavor of EVOO can vary depending on where the olives are grown and processed, but the flavor is usually strong and grassy. I find virgin and EVOO are best used raw as a finishing oil drizzled on soups, pizza, and in marinades and salad dressings.

Olive oil can also be used to make a delicious lemon and olive oil cake!

Can olive oil and butter be substituted for each other?

In general, olive oil can be used in place of butter for sautéing and frying, and butter can be substituted with olive oil in baking recipes like cakes and muffins.

However, it’s important to keep in mind that olive oil has a different consistency and flavor than butter, so some experimentation may be necessary to achieve the desired results!

Nutrition: Olive oil vs butter 

Olive oil is high in healthy monounsaturated and polyunsaturated fats that have been linked to a reduced risk of heart disease, while butter is high in saturated fats that have been associated with an increased risk of heart disease when consumed in excess.

In addition, unlike other cooking oils, olive oil is very stable, meaning it doesn’t break down to form harmful compounds when exposed to high heat.

For these reasons, olive oil is generally considered a healthier option than butter. However, moderation is key when it comes to using any type of oil or fat in cooking!

Per tablespoon (15mL)	Olive Oil (Extra Virgin)	Olive Oil (Light/Pure/Regular)	Olive Oil (Virgin oil)	Butter
Calories	120	120	120	102
Polyunsaturated	1.5 g	1.5 g	1.5 g	0.4
Monounsaturated	10 g	10 g	10 g	3.0 g
Saturated	2 g	2 g	2 g	7.3 g
Trans	0 g	0 g	0 g	0.5 g
Total Fat	14 g	14 g	14 g	14.2 g
Cholesterol	0	0	0	30.5 mg

The primary fat source is bolded.

How to store olive oil and butter

Olive oil should be stored in a cool, dark place, away from light and heat sources, to prevent oxidation and rancidity. Whatever you do, don’t leave olive oil out on your counter! The flavor and quality will start to degrade. It’s best to use it within six months of opening, as it can spoil over time. 

Butter should be stored in an airtight container in the refrigerator, as it can spoil at room temperature. It’s also important to avoid storing butter near strong-smelling foods, as it can absorb odors easily.

Olive oil vs butter: The ultimate verdict

Bottom line: while butter has its place in certain recipes, olive oil is the healthier option, thanks to its beneficial fats, antioxidants, and lower levels of saturated fats. I also love olive oil for its taste and slightly higher smoke point compared to butter.

Next, see how olive oil compares to avocado and coconut oil!

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