Is olive oil really healthier than butter, or is it just another trend? The debate between olive oil and butter isn't just about taste—it affects heart health, cholesterol levels, and how fats are used in supplement formulation.

Olive oil, especially extra virgin olive oil, is packed with heart-healthy monounsaturated fats that support better cholesterol levels. In contrast, butter contains more saturated fat, which may raise LDL (low-density lipoprotein) cholesterol and increase cardiovascular risk. LDL is often called “bad” cholesterol because high levels can lead to plaque buildup in the arteries, raising the risk of heart disease.

This guide breaks down the nutrition, cooking performance, and health benefits of butter and olive oil to help you make a smarter choice in the kitchen or in product development.

Understanding how butter and olive oil are made can help explain their flavor, fat content, and nutritional value. The process also impacts their role in cooking and product formulation.

Butter comes from churning cream, which separates fat from the liquid part of milk. This process creates a rich spread high in saturated fat and short-chain fatty acids. Variations include clarified butter like ghee, whipped butter, cultured butter, and grass-fed butter made from the milk of grass-fed cows. These forms may differ slightly in fat-soluble vitamins and flavor, but they share similar health risks when overused.

Olive oil is pressed from ripe olives. Extra virgin olive oil is made using mechanical methods with minimal heat, helping preserve antioxidants like polyphenols and vitamin E. This process also maintains its bold, peppery flavor. Unlike butter, regular olive oil is rich in heart-healthy monounsaturated fats like oleic acid, which support cardiovascular health.

The nutrition profiles of butter and olive oil show why they affect the body differently. Fat type, antioxidant content, and vitamins all play a role in heart health and overall well-being.

Extra virgin olive oil contains mostly monounsaturated fats like oleic acid, which are associated with improved cholesterol profiles and heart health when included in a balanced diet. It’s also rich in antioxidants, including polyphenols and vitamin E, with no cholesterol and about 120 calories per tablespoon.

Butter is higher in saturated fat and contains around 30 mg of cholesterol per tablespoon. While it provides fat-soluble vitamins like A and D and slightly fewer calories than olive oil, it lacks the antioxidants and unsaturated fats that support cardiovascular and metabolic health.

Choosing fats with higher levels of unsaturated fats and antioxidants, such as olive oil, can help reduce inflammation, support heart health, and improve overall health outcomes.

The type of fat you consume plays a major role in heart health. Healthy fats like those in extra virgin olive oil can help reduce LDL cholesterol and lower inflammation, while saturated fats in butter may increase cardiovascular risk over time. Choosing the right fat can protect arteries, improve blood cholesterol levels, and support long-term heart health.

Extra virgin olive oil is rich in oleic acid and monounsaturated fats, both known to improve blood cholesterol levels. Research from Harvard and studies on the Mediterranean diet show that replacing butter with olive oil has been linked to reduced markers of inflammation and better cardiovascular outcomes. These health benefits make EVOO a smarter choice for long-term heart health.

Not all fats are created equal, and the saturated fats in butter may do more harm than good when consumed regularly. Here’s why health experts recommend limiting it:

• High saturated fat content can raise LDL cholesterol, increasing the risk of heart disease.

• Butter contains trace amounts of naturally occurring trans fats, though these differ from harmful industrial trans fats.

• Low-fiber diets combined with high butter intake may worsen cardiovascular risk.

• Grass-fed butter offers slightly more nutrients but still carries the same saturated fat concerns.

• Overuse of butter can negatively impact blood cholesterol levels and long-term metabolic function.

When choosing fats for the cooking process, it's important to consider flavor, smoke point, and how each oil or fat holds up under heat.

Extra virgin olive oil has a smoke point around 375–405°F, which is suitable for medium to medium-high heat cooking like sautéing vegetables and roasting. Butter burns at lower temperatures unless clarified into ghee, which removes milk solids and raises the smoke point. For high-heat cooking, olive oil is often the healthier option compared to regular butter.

Butter adds rich, creamy flavor to baked goods and is preferred for certain desserts. However, olive oil offers grassy, fruity notes that enhance flavor in dressings, marinades, and roasting. EVOO pairs well with lemon juice and vegetables, while butter is best saved for specific uses like baking or clarified butter in sauces.

Choosing the right fat in supplement formulation isn’t just about nutrition—it affects how well the body absorbs fat-soluble vitamins, how long the product stays stable, and whether it meets clean-label standards. Some fats improve bioavailability and are easier to certify as plant-based or vegan, while others may limit product flexibility and appeal.

Extra virgin olive oil is used in softgels, tinctures, and liquid blends because it boosts the bioavailability of fat-soluble vitamins like A, D, E, and K. It’s a stable, plant-based fat with no cholesterol and is being studied for its potential role in supporting immune response, metabolic processes, and digestive health. Olive oil is also a vegan-friendly, clean-label choice for supplement makers.

Butter fat is rarely used in supplements due to its saturated fat, dairy origin, and lower stability. It’s also harder to certify as organic or vegan, and does not offer the same antioxidant profile or heart-healthy benefits as olive oil. Butter and olive oil are not created equal when it comes to supplement formulation.

When it comes to losing weight or managing body fat, not all fats are equal. Choosing fats wisely can support better results.

Extra-virgin olive oil may improve blood sugar control, reduce inflammation, and promote satiety, thereby helping to reduce total calorie intake. Butter has slightly fewer calories per tablespoon than olive oil, but it provides more saturated fat and cholesterol, which offer little support for metabolic health. While portion size still matters, health experts agree that using good fats like EVOO in a balanced diet is the healthier choice.

When comparing olive oil vs butter, olive oil stands out as the healthier option across most categories. It’s richer in heart-healthy monounsaturated fats, offers strong antioxidant protection, and works better in both cooking and supplements. Butter may deliver more flavor in baked goods, but it lacks the broad health benefits of extra virgin olive oil.

For those choosing fats to support overall health, metabolic health, and better cooking outcomes, extra virgin olive oil remains the healthier choice.

When it comes to choosing between olive oil vs butter, extra virgin olive oil is the healthier choice for heart health, cooking, and supplement use. It’s rich in monounsaturated fats, antioxidants, and fat-soluble vitamins that help lower inflammation, improve cholesterol levels, and support metabolic health.

Olive oil is considered a more stable and plant-based option, which aligns well with clean-label supplement trends. While butter adds flavor to baked goods, its high saturated fat and cholesterol content make it a less suitable option for long-term health.

For anyone focused on better wellness outcomes and cleaner product formulations, olive oil is the smarter and more beneficial fat.