Avocado Oil vs Butter
Side-by-side macro comparison. Avocado Oil vs Butter per their standard serving sizes.
Macro Comparison Table
| Macro | Avocado Oil | Butter | Difference |
|---|---|---|---|
| Calories | 124 cal | 102 cal | +22% Avocado |
| Protein | 0g | 0.1g | -100% Avocado |
| Carbs | 0g | 0.01g | -100% Avocado |
| Fat | 14g | 12g | +17% Avocado |
Differences shown relative to Avocado Oil. Positive = Avocado Oil has more.
Quick Take
Avocado Oil delivers 124 calories per serving with 0g protein, 0g carbs, and 14g fat. Butter delivers 102 calories with 0.1g protein, 0.01g carbs, and 12g fat. The most meaningful difference: they're within 22 calories per serving, so calorie load is essentially equivalent. Both deliver similar protein density.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Butter gives you 22 more calories of headroom per serving — that's room for an extra snack, more vegetables, or a higher-protein second portion. If protein density matters more (which it does for preserving muscle on a deficit), Butter delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Avocado Oil brings 124 calories — useful when you're chasing a surplus and struggling to eat enough. Butter delivers 0.1g of protein per serving, which directly feeds muscle protein synthesis. The best pick depends on whether you need more total calories or more usable protein.
For Keto / Low-Carb
Both Avocado Oil and Butter are keto-friendly with under 10g carbs per serving.
Frequently Asked
Which has more protein, Avocado Oil or Butter?
Butter has more protein: 0.1g vs 0g per serving. That's a difference of 0.1g.
Which has fewer calories, Avocado Oil or Butter?
Butter has 102 calories per serving vs 124 calories in Avocado Oil — a difference of 22 calories.
Is Avocado Oil or Butter better for keto?
Avocado Oil is the better keto choice at 0g carbs per serving vs 0.01g carbs in Butter.
Is Avocado Oil or Butter better for weight loss?
For weight loss, Butter gives you more calorie flexibility (22 cal less per serving). For preserving muscle during a deficit, Butter delivers more protein per calorie. Most people on cuts benefit from Butter.
Which Is Better for Your Goal?
🔥 Weight Loss
Butter
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Butter
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Avocado Oil
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
Find Your Personal Macros
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Other ways Avocado Oil and Butter stack up:
Full Avocado Oil guide • Full Butter guide • All comparisons