Olive oil vs Butter: Calories, Protein and Which to Choose
A side-by-side comparison of Olive oil and Butter per 100 g and per serving, using USDA and TACO data. See which has more protein, fewer calories and how to swap one for the other.
Values based on USDA FoodData Central and TACO (Brazil).
The verdict
- Both have practically the same protein per 100 g.
- Butter has 167 fewer kcal per 100 g (19% less).
- Olive oil has much less sodium: 2 mg versus 643 mg per 100 g.
Swap equivalents
- 100 g of Olive oil has the same calories as 125 g of Butter.
Frequently asked questions
Which is better: Olive oil or Butter?
It depends on your goal. Per 100 g, Olive oil has 884 kcal and 0 g of protein; Butter has 717 kcal and 0.9 g. Both have practically the same protein per 100 g. Butter has 167 fewer kcal per 100 g (19% less). Both fit a balanced diet — the daily total is what matters.
Can I swap Olive oil for Butter?
Yes. To keep calories the same, swap 100 g of Olive oil for about 125 g of Butter. In the meal plan generator, food swaps do this maths while keeping the meal on target.
Want this menu with your own numbers and tastes?
The generator works out your calories, respects what you like and dislike and builds the menu in one minute. Free, no sign-up.
Generate my meal plan