Olive oil vs Butter
Olive oil vs Butter compared per 100 g — use protein density, fat profile, and the goal of the swap to pick.
Macro table
| Metric | Olive oil | Butter |
|---|---|---|
| Calories | 884 kcal | 717 kcal |
| Protein | 0 g | 0.9 g |
| Carbs | 0 g | 0.1 g |
| Fat | 100 g | 81 g |
| Fiber | — | — |
| Protein per 100 kcal | 0.0 g | 0.1 g |
Reference macros from AskCalories food pages (USDA FoodData Central where available). Your plate still needs portion and cooking-fat edits.
Decision rule
Both are nearly pure fat calories. Pick olive oil for unsaturated cooking fat; pick butter when dairy flavor is the point and you accept more saturated fat.
Pick Olive oil when
Sautéing vegetables, making salad dressings, and Mediterranean-style cooking.
Pick Butter when
Baking or finishing where butter flavor is non-negotiable.
Caveats
- Tablespoons dominate — a “drizzle” is often 100+ kcal. Log oils deliberately.
- This is not medical advice about blood lipids; talk to a clinician for personal fat guidance.
Food notes
🫒 Olive oil
120 kcal per tbsp. Easy to drizzle 3 tbsp without thinking — eyeball under 1 tbsp portions instead.
🧈 Butter
~100 kcal per tbsp. Easier to portion than oil because it stays in place.
AskCalories
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