Olive Pomace Oil vs Butter: The Ultimate Verdict

Olive pomace oil is a refined, flavorless oil that can be used for high-heat cooking, but it has been banned in some countries due to the use of harmful solvents in its production.

Meanwhile, butter has gotten a bad rap in the past, but it’s been making a comeback in recent years as natural fat with a decent amount of nutrients. So, which one is better? Keep reading for the ultimate verdict!

Comparing olive pomace oil vs butter

	Olive pomace oil	Butter
Solid or Liquid?	Liquid	Solid
Smoke Point (Fahrenheit)	460 degrees	300-350 degrees
Primary Fat	Monounsaturated	Saturated
Taste	Bland	Buttery
Good for Cooking…	Raw, low, moderate, and high heat	Raw, low heat
Allergens	Olive, olive pollen	Lactose, casein
Gluten-free?	Yes	Yes
Keto?	Yes	Yes
Paleo?	No	No
Vegan?	Yes	No

Differences between olive pomace oil and butter

Olive pomace oil is a by-product of the olive oil production process. It’s extracted from the leftover pulp and pits of olives using a process that involves treating the olive residue with solvents to extract the remaining oil. Olive pomace oil is generally considered to be of lower quality compared to regular olive oil, but it can still be used for cooking and frying purposes.

In some countries, olive pomace oil may be restricted or banned due to concerns regarding the extraction process and the use of solvents in its production. Some countries have stricter regulations to ensure the quality and purity of edible oils, which may exclude olive pomace oil from being sold or used for consumption.

On the other hand, butter is a dairy product made from churning cream or milk. While butter boasts its rich and creamy texture, olive pomace oil brings a high smoke point to the table.

Baking and cooking with olive pomace oil vs butter

Olive pomace oil has a higher smoke point compared to extra virgin olive oil and butter, making it more suitable for high-heat cooking methods like sautéing, frying, or baking at medium to high heat. Its mild flavor makes it versatile for various dishes. Simply substitute use it as you would in recipes that call for vegetable or canola oil. However, it’s not the best for dressings or drizzling, as it lacks the distinct taste of extra virgin olive oil.

Butter, with its lower smoke point, is better suited for low to medium-heat cooking. You can use it for pan-frying, sautéing, or baking to give your dishes that rich, delicious flavor. Just melt it in a pan for a golden sear on meats or veggies. Or, my favorite: add it to a mushroom risotto! And when it comes to baking, creaming butter with sugar creates the most heavenly cakes and cookies. Need a quick and tasty sauce? Melt some butter and whisk in herbs or a squeeze of lemon juice. Just remember to keep an eye on the heat, so it doesn’t burn.

Can olive pomace oil and butter be substituted for each other?

For sautéing or frying, you can generally substitute olive pomace oil for butter and vice versa. Olive pomace oil has a higher smoke point, making it suitable for high-heat cooking. Keep in mind that butter has a distinct flavor, so using olive pomace oil may result in a milder taste.

In baking, the substitution may not always be straightforward. Butter contributes moisture, flavor, and texture to baked goods, while olive pomace oil is lighter and may affect the final result. You can experiment with replacing a portion of the butter with olive pomace oil, but it’s best to refer to specific recipes that provide guidance for oil substitutions.

Nutrition: Olive pomace oil vs butter

Olive pomace oil is like a less healthy version of extra virgin olive oil. Derived from leftover olive pulp, it’s known for its heart-healthy monounsaturated fats, lower saturated fat content, and lack of cholesterol. It also boasts antioxidants and vitamin E.

However, some concerns exist. Olive pomace oil is a refined oil, which means it undergoes processing and may lose some of the beneficial compounds found in extra virgin olive oil.

Additionally, olive pomace oil may be lower in polyphenols compared to extra virgin olive oil, which are known for their potential health benefits.

On the other hand, butter, being an animal-based far, has more saturated fat, which can raise your bad cholesterol levels if consumed in excess. Butter does provide small amounts of fat-soluble vitamins like A, D, E, and K, and is lower in calories than olive pomace oil, but as with any fat or oil, portion control is crucial.

Per tablespoon (15mL)	Olive pomace oil	Butter
Calories	120	102
Polyunsaturated	2 g	0.4
Monounsaturated	10 g	3.0 g
Saturated	2 g	7.3 g
Trans	0 g	0.5 g
Total Fat	14 g	14.2 g
Cholesterol	0	30.5 mg

The primary fat source is bolded.

How to store olive pomace oil and butter

Because it’s refined, olive pomace oil is VERY shelf stable – lasting up to 2 years, but it’s best consumed within a year of opening the bottle. Olive pomace oil should be stored in a cool, dark place away from direct sunlight.

Butter, on the other hand, should be refrigerated to prevent spoilage. It can last for weeks or months in your fridge if sealed. If you won’t be using it within a week, consider freezing it for longer storage. Just make sure to wrap it tightly in airtight packaging to prevent freezer burn.

Olive pomace oil vs butter: The ultimate verdict

After weighing the pros and cons of each, I gotta say I prefer butter for its unmatched flavor, versatility, and ability to elevate various dishes. Whether used in baking, cooking, or simply enjoyed on its own, butter has a richness that olive pomace oil just can’t match. Sure, olive pomace oil has less saturated fat and a higher smoking point than butter, but at the cost of being highly processed, to the point where it’s even considered inedible in some places. So, I say go ahead and indulge in butter, or go for a healthier plant-based oil!

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