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Butter vs Olive Oil: Calories Compared
Butter is lower in calories (717 vs 884 per 100g). Butter has 0.8g protein per 100g versus 0g in Olive Oil.
Per typical serving, Butter provides 100 kcal (based on a 14g portion) versus Olive Oil at 124 kcal (14g). The average adult needs around 2,000 calories per day, so butter contributes 5.0% and olive oil contributes 6.2% of that daily target per serving. Getting these numbers right for your own portions starts with a digital kitchen scale.
Full nutrition comparison (per 100g)
| Nutrient | Butter | Olive Oil |
|---|---|---|
| Calories | 717 kcal | 884 kcal |
| Protein | 0.8g | 0g |
| Carbohydrates | 0.1g | 0g |
| of which Sugars | 0.1g | 0g |
| Fat | 81.1g | 100g |
| of which Saturates | 51.4g | 13.8g |
| Fibre | 0g | 0g |
| Sodium | 643mg | 2mg |
| Potassium | 24mg | 1mg |
| Calcium | 24mg | 1mg |
| Iron | 0mg | 0.6mg |
| Vitamin C | 0mg | 0mg |
| Vitamin A | 684µg | 0µg |
| Selenium | 1µg | 0µg |
| Riboflavin (B2) | 0mg | 0mg |
Nutrient-by-nutrient breakdown
- Calories: Olive Oil has more (884kcal vs 717kcal per 100g) — a difference of 167kcal. Butter is the lower-calories option if that is your priority.
- Protein: Butter has more (0.8g vs 0g per 100g) — a difference of 0.8g. Butter is the stronger source of protein here.
- Carbohydrates: Butter has more (0.1g vs 0g per 100g) — a difference of 0.1g.
- Sugars: Butter has more (0.1g vs 0g per 100g) — a difference of 0.1g. Olive Oil is the lower-sugars option if that is your priority.
- Fat: Olive Oil has more (100g vs 81.1g per 100g) — a difference of 18.9g. Butter is the lower-fat option if that is your priority.
- Saturated fat: Butter has more (51.4g vs 13.8g per 100g) — a difference of 37.6g. Olive Oil is the lower-saturated fat option if that is your priority.
- Fibre: both foods contain the same amount (0g per 100g).
- Sodium: Butter has more (643mg vs 2mg per 100g) — a difference of 641mg. Olive Oil is the lower-sodium option if that is your priority.
- Potassium: Butter has more (24mg vs 1mg per 100g) — a difference of 23mg. Butter is the stronger source of potassium here.
- Calcium: Butter has more (24mg vs 1mg per 100g) — a difference of 23mg. Butter is the stronger source of calcium here.
- Iron: Olive Oil has more (1mg vs 0mg per 100g) — a difference of 1mg. Olive Oil is the stronger source of iron here.
- Vitamin c: both foods contain the same amount (0mg per 100g).
- Vitamin a: Butter has more (684µg vs 0µg per 100g) — a difference of 684µg. Butter is the stronger source of vitamin A here.
- Selenium: Butter has more (1µg vs 0µg per 100g) — a difference of 1µg. Butter is the stronger source of selenium here.
- Riboflavin (b2): both foods contain the same amount (0mg per 100g).
Live serving-size calculator
Enter any amount for each food — every figure below recalculates instantly, with % of daily value shown for each nutrient (based on a standard 2,000-calorie reference diet).
| Nutrient | Butter | % DV | Olive Oil | % DV |
|---|
* % Daily Value based on a 2,000-calorie reference diet, the same basis used on nutrition labels in the US and UK. Figures update live as you change the amounts above — no page reload.
Useful for comparing these foods
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Which should you choose?
If your priority is fewer calories, Butter is the lower-calorie option at 717 kcal per 100g. If you need more protein, Butter provides more at 0.8g per 100g. For lower carbohydrates, Olive Oil has fewer carbs at 0g per 100g.
Both butter and olive oil can form part of a healthy, balanced diet. The best choice depends on your individual goals — whether that is weight management, muscle building, or simply hitting your daily nutritional targets. A meal prep container set makes it easy to portion whichever you choose.
Frequently Asked Questions
Which has more calories, Butter or Olive Oil?
Butter has 717 calories per 100g while Olive Oil has 884 calories per 100g. Olive Oil is higher in calories by 167 kcal per 100g.
Which has more protein, Butter or Olive Oil?
Butter contains 0.8g of protein per 100g. Olive Oil contains 0g of protein per 100g. Butter has more protein.
Is Butter healthier than Olive Oil?
Butter has 717 kcal, 0.8g protein, 0.1g carbs and 81.1g fat per 100g. Olive Oil has 884 kcal, 0g protein, 0g carbs and 100g fat per 100g. Which is healthier depends on your goals — higher protein, lower calorie and lower fat foods are generally preferred for weight management.
Which has more fibre, Butter or Olive Oil?
Butter contains 0g of fibre per 100g, and Olive Oil contains 0g per 100g. Butter has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Butter vs Olive Oil?
A typical 1 tablespoon of butter (14g) is around 100 calories. A typical 1 tablespoon of olive oil (14g) is around 124 calories — a difference of 24 kcal per serving in favour of butter.
Can I substitute Butter for Olive Oil in recipes?
Butter and Olive Oil come from different food categories, so a direct swap will usually change both the flavour and texture of a recipe — treat this as a nutritional comparison rather than a like-for-like culinary substitute.
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Figures per 100g from the USDA FoodData Central database (CC0 1.0).