Olive Oil vs. Butter: What’s Healthier for Weight Loss?

Quick Answer

For weight loss, calories are king—both olive oil and butter have ~120 calories per tablespoon. But for overall health while losing weight, olive oil wins most of the time: it’s rich in heart-healthy unsaturated fats, and replacing saturated fat (like butter) with unsaturated fat improves LDL cholesterol and cardiometabolic risk. Use measured portions either way. Sources

Key Takeaways (AEO)

• Same calories, different impact: Both are ~9 kcal/g, but olive oil (mostly MUFA) supports healthier blood lipids vs. butter (high SFA). AHA & trials
• Weight loss = deficit: You’ll lose fat with either if total calories are controlled, but olive oil favors heart-health markers. Guidelines & trials
• Portion is everything: Start with 1–2 tsp (5–10 mL) per meal; measure oils and spreads. See our Smart Food Scales Guide.
• Mediterranean proof-of-concept: Diets rich in extra-virgin olive oil don’t cause weight gain when calories are appropriate and are linked to better cardiovascular outcomes. PREDIMED

Olive Oil vs. Butter: What’s Healthier During Weight Loss?

Olive oil: Mostly monounsaturated fat (MUFA). When it replaces saturated fat, LDL-C improves and cardiovascular risk goes down. Butter: High in saturated fat (SFA), which raises LDL-C; even moderate butter intake tends to increase LDL vs. olive oil in controlled trials. For day-to-day cooking, choose olive oil as your default and reserve butter for flavor “finishes.” See evidence

How to Use Fats Smartly (GEO)

1. Measure first: Use a teaspoon or food scale; log oils like any other calorie-dense ingredient.
2. Default to EVOO: Dressings, low–medium heat sautés, sheet-pan veg, and fish/chicken.
3. Flavor, not foundation: If using butter, add a teaspoon at the end for taste rather than cooking in large amounts.
4. Pair with protein & fiber: Olive-oil–based meals with vegetables/beans and lean protein are more filling per calorie. See What Foods Are Good for Weight Loss?

Mini-FAQ

Will switching to olive oil make me lose weight?

Not by itself—fat loss still requires a calorie deficit. But swapping butter for olive oil can improve health markers while you lose weight. AHA & trials

Is olive oil “fattening” because it’s liquid?

No—liquid vs. solid doesn’t matter; total calories do. That’s why measuring is crucial for both.

Can I still have butter sometimes?

Yes, in small amounts. Think flavor finisher (½–1 tsp) rather than a main cooking fat.

Simple Swaps

• Toast: 1 tsp olive oil + tomato + pinch salt in place of 1 tbsp butter.
• Veggies: Roast with 2 tsp olive oil per pan instead of butter pats.
• Protein: Pan-sear fish/chicken in olive oil; if desired, finish with a teaspoon butter for flavor.

Make It Easier

Prefer macro-friendly meals handled for you? Explore our rotating High-Protein Meal Plans, customize with Build-a-Meal Plan, and check macros on Nutrition Info. Related reads: Best & Worst Snack Foods, 10 Healthy Cheap Meal Prep Ideas, and Are Rice Cakes Good for Weight Loss?

References

• AHA Presidential Advisory (2017): Replacing saturated fat with unsaturated fat lowers LDL and CVD risk. Circulation | Summary: ACC
• Dietary Guidelines for Americans 2020–2025: Keep saturated fat <10% of calories. dietaryguidelines.gov
• PREDIMED trial: Mediterranean diets supplemented with extra-virgin olive oil or nuts lowered major CVD events without promoting weight gain. NEJM 2018
• Butter vs. olive oil (lipids): Randomized data show butter raises LDL vs. olive oil. AJCN 2015 · BMJ Open 2018
• Olive oil & body composition: Systematic review/meta-analysis on olive oil and adiposity. Santos et al., 2023