Butter and extra virgin olive oil (EVOO) are widely used by many people in the kitchen, and both have key places in traditional eating patterns around the world.  However, there is some debate around which is healthier. Read on to find out the differences between the two culinary fats, and which one is better for you.

Production of butter compared to extra virgin olive oil

Both butter and EVOO are made using natural methods, however the production processes differ.  Butter is made from milk – specifically from the cream which is separated using centrifugal separators.  The cream is then churned until butter forms and separates form the buttermilk, which is drained¹. Salt may be added to provide flavour and increase shelf life. An important thing to remember is that spreadable ‘butters’ found in the supermarket are actually a mixture of butter and oils such as canola oil and vegetable oil.  Extra virgin olive oil is made by mechanically pressing olives. There is no heat, chemicals or refining processes used, meaning the resulting oil retains the natural bioactive compounds.

Fat profile of butter compared to extra virgin olive oil

EVOO and butter have very different fatty acid profiles. EVOO is predominately made up of healthy monounsaturated fats (roughly 65%) while butter is predominately made up of less healthy saturated fats (around 73%)². Diets high in saturated fats have been associated with an increased risk of heart disease³ and therefore most dietary guidelines around the world, including in Australia recommend people reduce their consumption of saturated fats, and instead replace them with healthier unsaturated fats^4,5 – such as the monounsaturated fats found in EVOO.

Bioactive compounds in butter compared to extra virgin olive oil

While the type of fatty acids in fats and oils is an important consideration for how healthy they are, there are other components that are arguably even more important. These other components are called bioactive compounds and include antioxidants and polyphenols. EVOO is made from plants, and is mechanically pressed, which means it retains the polyphenols found within the olive fruit. It also contains other antioxidants such as vitamin E and squalene, along with phytosterols⁶. The bioactive compounds in EVOO have been shown to be anti-inflammatory, reduce oxidative stress, improve heart health and be neuroprotective^7-9. Butter also contains vitamin E, as well as vitamins A and D¹⁰, however since it is made from animal products it does not contain any polyphenols.

Health benefits of butter vs extra virgin olive oil

When looking at scientific literature, EVOO is far superior when it comes to the body of evidence for its health benefits. Research has shown EVOO is associated with benefits for heart health [7], brain health [9], type 2 diabetes¹¹, and many other conditions. In contrast, the evidence for butter is quite different.  Instead of research proving health benefits, evidence generally either shows a slightly increased or neutral effect of butter on heart disease¹².  There is also evidence that butter raises LDL cholesterol, particularly in those who already have elevated LDL-C¹² which is a risk factor for heart disease.

Flavour profile of butter compared to extra virgin olive oil

The flavour profile of EVOO and butter is quite different, so they are often used for different cuisines and dishes.  When looking at versatility, EVOO comes out on top as it comes in a variety of different flavours ranging from delicate and mild through to robust and peppery.  A mild EVOO can even be used as a butter replacement in baking. The flavour profile of butter is more often described as rich, creamy and sometimes sweet.  Both butter and EVOO have culinary merits, however EVOO is more versatile, and this gives it an edge in the kitchen.

So, is butter or extra virgin olive oil healthier?

Extra virgin olive oil is a much healthier fat than butter, due to the healthy fatty acids it contains, along with its bioactive compounds.  Research has shown that these elements lead to a variety of health benefits including cardiovascular health, cognitive health and general wellbeing.  While butter can have a place in cooking due to its unique flavour profile and texture, it is recommended that for everyday use, people should choose extra virgin olive oil as the main cooking fat.

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