Butter vs Olive Oil
Side-by-side macro comparison. Butter vs Olive Oil per their standard serving sizes.
Macro Comparison Table
| Macro | Butter | Olive Oil | Difference |
|---|---|---|---|
| Calories | 102 cal | 119 cal | -14% 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. Olive Oil delivers 119 calories with 0g protein, 0g carbs, and 14g fat. The most meaningful difference: they're within 17 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 17 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), Olive Oil delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Olive Oil brings 119 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 Olive Oil are keto-friendly with under 10g carbs per serving.
Frequently Asked
Which has more protein, Butter or Olive Oil?
Butter has more protein: 0.1g vs 0g per serving. That's a difference of 0.1g.
Which has fewer calories, Butter or Olive Oil?
Butter has 102 calories per serving vs 119 calories in Olive Oil — a difference of 17 calories.
Is Butter or Olive Oil better for keto?
Olive Oil is the better keto choice at 0g carbs per serving vs 0.01g carbs in Butter.
Is Butter or Olive Oil better for weight loss?
For weight loss, Butter gives you more calorie flexibility (17 cal less per serving). For preserving muscle during a deficit, Olive Oil delivers more protein per calorie. Most people on cuts benefit from Olive 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
Olive 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:
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