Butter and olive oil are both common cooking fats that are rich in fat and calories. Many people wonder whether butter or olive oil is more fattening and likely to lead to weight gain. While both contain about 120 calories per tablespoon, their health effects may differ due to differences in their fat composition.
This article reviews how their nutrition profiles compare and whether one is clearly more fattening than the other.
Nutrition Profiles
Butter and olive oil have very distinct nutrition profiles and fat compositions.
Butter Nutrition Facts
Butter is made by churning cream to separate the solid butterfat from the liquid buttermilk. About 80% of its calories come from fat, mostly saturated fat.
One tablespoon (14 grams) of butter contains (1):
– Calories: 102
– Protein: 0 grams
– Carbs: 0 grams
– Fat: 12 grams
– Saturated fat: 7 grams
– Monounsaturated fat: 3 grams
– Polyunsaturated fat: 0.4 grams
– Trans fat: 0.2 grams
– Vitamin A: 11% of the Reference Daily Intake (RDI)
– Vitamin E: 2% of the RDI
– Vitamin K: 2% of the RDI
– Sodium: 90 mg
– Calcium: 1% of the RDI
Key points about butter nutrition:
– High in calories and fat, mostly from saturated fat.
– Minimal amounts of vitamins and minerals.
– Very low in protein, carbs, and unsaturated fats.
Olive Oil Nutrition Facts
Olive oil is extracted from pressed whole olives and very high in monounsaturated fatty acids (MUFAs). The most common type is extra virgin olive oil.
One tablespoon (15 ml) of olive oil contains (2):
– Calories: 119
– Protein: 0 grams
– Carbs: 0 grams
– Fat: 14 grams
– Saturated fat: 2 grams
– Monounsaturated fat: 10 grams
– Polyunsaturated fat: 2 grams
– Vitamin E: 13% of the RDI
– Vitamin K: 8% of the RDI
Key points about olive oil nutrition:
– High in calories and fat, mostly from monounsaturated fat.
– Rich in vitamin E and K.
– Contains no protein, carbs, cholesterol, or fiber.
Comparing Butter and Olive Oil
When comparing butter vs. olive oil, several key differences stand out:
– **Saturated fat:** Butter is very high in saturated fat, which has been linked to increased heart disease risk when consumed in excess (3). Olive oil is low in saturated fat.
– **Monounsaturated fat:** Olive oil is rich in heart-healthy monounsaturated fats. Butter has small amounts.
– **Polyunsaturated fat:** Olive oil has more polyunsaturated fat than butter.
– **Vitamin E and K:** Olive oil is an excellent source of these fat-soluble vitamins. Butter has minimal amounts.
– **Plant compounds:** As an oil extracted from whole olives, olive oil contains beneficial plant compounds. Butter contains minimal antioxidants.
For these reasons, olive oil is considered much healthier than butter — despite their similar calorie counts.
Yet, when it comes to weight control, calories are often the most important factor.
Calories in Butter and Olive Oil
Butter and olive oil have virtually identical amounts of calories per serving:
– 1 tablespoon butter: 102 calories
– 1 tablespoon olive oil: 119 calories
Although butter has slightly fewer calories than olive oil, the small difference isn’t significant enough to make either clearly more fattening.
When comparing products with similar calorie counts, the number of calories typically doesn’t make one food lead to substantially more or less body fat than the other (4).
For example, 200 calories of cookies aren’t necessarily more fattening than 200 calories of nuts just because the cookies technically have a few more calories than the nuts.
Therefore, the number of calories in butter vs. olive oil isn’t different enough to assume that one fat source is more fattening.
How Are Butter and Olive Oil Metabolized?
The different types of fats in butter and olive oil may affect how your body metabolizes and stores them.
Metabolism of Saturated Fat
Butter is predominantly saturated fat.
Some research indicates that the body may be less able to breakdown and utilize calories from saturated fat, compared to unsaturated fat calories (5).
But the difference in burning calories from saturated fats appears small and unlikely to contribute to major differences in body fat.
Additionally, some scientists argue that saturated fat metabolism isn’t different enough from unsaturated fats to assume that saturated fat is inherently more fattening or likely to be stored as body fat (6).
Metabolism of Monounsaturated Fat
As a rich source of monounsaturated oleic acid, olive oil has a very different composition than the mostly saturated fat in butter.
Oleic acid has been found to be slightly beneficial for post-meal calorie burning when compared to saturated fat and some other unsaturated fats (7, 8).
This indicates that the fat in olive oil may be more effectively metabolized than the fat in butter.
However, the difference isn’t huge. Other research shows mixed findings regarding monounsaturated fats and calorie burning (9, 10).
Overall, it’s unlikely that olive oil’s oleic acid content provides a metabolic edge over butter significant enough to make it clearly less fattening. More research is needed.
Takeaways on Metabolism
– Butter is high in saturated fat, which might be less readily utilized for energy than unsaturated fat. However, evidence for decreased fat burning with saturated fat is weak.
– Olive oil provides mostly monounsaturated fat, which may be slightly more effectively metabolized than saturated fat. But the difference likely isn’t big enough to assume olive oil is less fattening.
– Based on current evidence, neither fat source seems metabolized differently enough to state that it’s more likely to increase body fat.
How Much You Eat Matters Most
When comparing foods for weight loss, total calorie intake appears more important than small differences in calorie burning or metabolism (11, 12).
Overfeeding studies where people are instructed to overeat calories show that excess calories from any source can contribute to weight and fat gain (13).
This supports the idea that olive oil and butter don’t differ enough in their likelihood to be stored as fat when consumed excessively and lead to similar fat gain when overeaten.
In one controlled study, overweight people ate 500 more calories than needed per day from olive oil for 4 weeks. Their average weight gain was 0.8 pounds (0.4 kg) (14).
Since butter and olive oil have similar calories per serving, getting too many of your calories from either fat would likely promote similar weight gain over time.
Recommendations for Weight Loss
To lose weight while maintaining good health, integrate the following habits:
– Monitor your calorie intake. Weigh yourself regularly to ensure you’re not overeating.
– Eat plenty of minimally processed foods like vegetables, fruits, lean proteins, whole grains, and beans.
– Limit calorie-dense, highly processed foods like sweets, oils, butter, fast food, sugary drinks, and refined grains. These promote overeating.
– Engage in regular physical activity to burn extra calories.
– Use extra virgin olive oil rather than butter when you need a fat source, since its rich in healthy monounsaturated fat.
– Use portion control with all high-calorie foods and oils, including olive oil.
The bottom line is that weight management comes down to your total calorie balance. Butter and olive oil can both be enjoyed in moderation on an overall healthy diet.
Are Certain Diets More Effective for Weight Loss?
Some popular diets restrict or completely eliminate certain food groups, like low carb diets eliminating grains or high carb diets restricting fat intake.
Research to date hasn’t shown that any particular macronutrient ratio is clearly optimal for weight loss. Restricting any entire food group long-term is also difficult to sustain (15, 16).
For most people, the most important factor is sticking to your chosen diet and remaining in an overall calorie deficit. This can promote weight loss regardless of which foods you eat (17).
That said, some small studies suggest that low carb or Mediterranean style diets that replace butter with olive oil may be advantageous for heart health and sustainable fat loss. More research is needed (18, 19).
Overall, calories and food choices matter more than how much of any one macronutrient you eat. Find the style of eating you can maintain long-term that helps control your calories.
Olive Oil vs. Butter in Cooking
Butter and olive oil are used differently in cooking, which may affect how they contribute to fat loss.
Common uses for butter include:
– Pan-frying and sautéing
– Baking
– Enhancing flavor
– Providing richness
Common uses for olive oil include:
– Dressings and marinades
– Sautéing vegetables
– Baking
– Replacing solid fats
Olive oil has a lower smoke point than butter, meaning it loses some of its benefits when heated to high temperatures. Therefore, olive oil may be most beneficial when used unheated in salad dressings and dips.
Meanwhile, butter is more stable at high heat and commonly used for pan frying foods and baking.
Using olive oil instead of butter to cook vegetables, make dressings, or grease pans can help increase intake of monounsaturated fats and polyphenols. Just be mindful of portion sizes, as calories still add up quickly.
Health Risks of Butter vs. Olive Oil
With regards to long-term health, butter and olive oil have very different effects.
Butter contains more artery-clogging saturated fat and cholesterol than any other commonly consumed food (20).
High intakes have been conclusively linked to increased heart disease risk in observational studies (21).
In contrast, olive oil consumption as part of a Mediterranean diet has been tied to numerous health benefits, including reduced heart disease risk, better blood sugar control, and decreased mortality (22, 23).
This doesn’t necessarily mean olive oil promotes more fat loss than butter. However, its stellar health effects mean olive oil is clearly the better choice for your overall well-being.
Prioritizing heart health will always remain important — regardless of which foods may or may not impact your waistline.
Summary
– Butter and olive oil have similar amounts of calories per serving, so neither can be assumed to be more fattening.
– Olive oil provides mostly monounsaturated fat, whereas butter provides concentrated saturated fat. But it’s unclear if these differences impact weight gain in humans.
– Olive oil may offer slight metabolic advantages. However, more calories from any food can contribute to fat gain when eaten in excess.
– For weight management, focus on your total calorie balance, food diet quality, and lifestyle factors like physical activity.
– Olive oil is a healthier choice over butter long-term, especially for heart health, but not clearly less fattening.
Conclusion
Butter and olive oil are both high-calorie, fatty ingredients that are often compared. Although their fat compositions differ, neither can be conclusively deemed as more fattening.
Olive oil is considered healthier than butter overall, given its high monounsaturated fat content and antioxidant properties. However, butter in small amounts may suit some people’s preferences.
For fat loss, there are limited differences in how butter and olive oil affect your waistline. Losing weight is determined by your total calorie balance.
To maintain a healthy body weight, focus on eating a well-rounded diet rich in whole foods like vegetables, protein foods, and fiber-rich carbohydrates. Use both butter and oil in moderation as part of an overall healthy intake. Keep in mind that calories quickly add up when eating fats.
At the end of the day, weight management comes down to personal habits and lifestyle choices more than any specific type of fat. Olive oil can be included alongside butter as part of a balanced diet to meet your goals.
