Butter vs Olive Oil
Butter wins on seed oil PUFA: about 3% of its fat versus roughly 10% for Olive Oil, around 3x less per spoonful.
Per tablespoon that is an estimated 0.4g of PUFA against 1.4g. Values from USDA oil composition data, method on the methodology page.
| Butter | Olive Oil | |
|---|---|---|
| PUFA share of fat | ~3% | ~10% |
| Est. PUFA per tablespoon | ~0.4g | ~1.4g |
| Type | dairy fat | fruit oil |
| Seed oil? | no | no |
Butter
Dairy fat, about 3% PUFA. The steakhouse standard for finishing, and what a few breakfast chains still use on the griddle.
Common as a finishing fat; rare as a fryer. See chains cooking in butter or olive oil.
Olive Oil
Pressed from olives (a fruit, not a seed), about 10% PUFA and mostly the stable monounsaturated fat that high-oleic seed oils try to imitate.
Named by some Italian and Mediterranean kitchens for finishing. See chains cooking in butter or olive oil.
Restaurants that cook with butter
79 restaurant chains we track name butter in their cooking oil information.
Restaurants that cook with olive oil
58 restaurant chains we track name olive oil in their cooking oil information.
Frequently asked
Which has less PUFA, butter or olive oil?
Butter carries less polyunsaturated fat: an estimated 3% of its fat versus about 10% for olive oil, per USDA oil composition data.
How much PUFA is in a tablespoon of butter?
Roughly 0.4g of PUFA per tablespoon, since a tablespoon of oil carries about 14g of fat and butter runs about 3% PUFA.
Which is more stable for frying, butter or olive oil?
Butter is more stable: about 3% of its fat is polyunsaturated, against about 10% for olive oil, and polyunsaturated fat is the part that breaks down fastest under heat.
Is butter or olive oil a seed oil?
Butter is not a seed oil. Olive Oil is not a seed oil.
More matchups
Or work out any amount with the PUFA calculator.