Butter vs Coconut Oil
Side-by-side macro comparison. Butter vs Coconut Oil per their standard serving sizes.
Macro Comparison Table
| Macro | Butter | Coconut Oil | Difference |
|---|---|---|---|
| Calories | 102 cal | 117 cal | -13% Butter |
| Protein | 0.1g | 0g | 0% Butter |
| Carbs | 0.01g | 0g | 0% Butter |
| Fat | 12g | 14g | -14% Butter |
Differences shown relative to Butter. Positive = Butter has more.
Quick Take
Butter delivers 102 calories per serving with 0.1g protein, 0.01g carbs, and 12g fat. Coconut Oil delivers 117 calories with 0g protein, 0g carbs, and 14g fat. The most meaningful difference: they're within 15 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 15 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), Coconut Oil delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Coconut Oil brings 117 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 Butter and Coconut Oil are keto-friendly with under 10g carbs per serving.
Frequently Asked
Which has more protein, Butter or Coconut Oil?
Butter has more protein: 0.1g vs 0g per serving. That's a difference of 0.1g.
Which has fewer calories, Butter or Coconut Oil?
Butter has 102 calories per serving vs 117 calories in Coconut Oil — a difference of 15 calories.
Is Butter or Coconut Oil better for keto?
Coconut Oil is the better keto choice at 0g carbs per serving vs 0.01g carbs in Butter.
Is Butter or Coconut Oil better for weight loss?
For weight loss, Butter gives you more calorie flexibility (15 cal less per serving). For preserving muscle during a deficit, Coconut Oil delivers more protein per calorie. Most people on cuts benefit from Coconut Oil.
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
Coconut 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
The "right" food depends on your individual macro targets. Calculate yours in 60 seconds:
→ Calculate My Macros (Free)Related Comparisons
Other ways Butter and Coconut Oil stack up:
Full Butter guide • Full Coconut Oil guide • All comparisons