Is Butter Really Healthy? Nutrition Experts Weigh In
Are you confused about what to eat? You're not alone. With so much conflicting nutrition information out there, it's easy to feel overwhelmed. But here's where it gets controversial: butter. Some people are trying to convince us that butter is a health food, while others say it's worse than olive oil and vegetable oils. So, what's the truth? Let's dive in and explore the science behind butter and olive oil, and what nutrition experts have to say about them.
The Health Halo Around Butter
Butter has been positioned as a health food by some, with claims that it's better for you than olive oil and other vegetable oils. But is this actually true? The answer is not so simple. While some butter can be part of a healthy diet, there's a lot of evidence that olive oil is the better option, especially when it comes to heart and metabolic health.
The Nuance of Nutrition Claims
When evaluating nutrition claims, it's important to consider the nuance. Dr. Nate Wood, assistant professor of medicine and director of culinary medicine at Yale School of Medicine, explains that all vegetable oils are better for us than butter. "Vegetable oils — whether they’re made from olives, avocados or seeds — are high in heart-healthy unsaturated fats."
The Misconception About Butter
The big misconception that Dr. Wood sees is that less processed sources of fat are better for us. While it's true that we should eat fewer processed foods, butter is not a healthy choice. "The big misconception that I’m currently seeing is that less processed sources of fat [such as butter] are better for us. While it’s true that we should eat fewer processed foods, butter — even if it’s less processed than some types of fat — is not a healthy choice."
The Role of Trends
Butter's popularity is also being driven by a few other trends: pushback against low-fat diet trends, a growing interest in "whole" foods, keto and low-carb diets, and a distrust of seed oils, explains Jacqueline Vernarelli, a public health nutritionist and associate professor at Sacred Heart University.
The Confusion in Dietary Guidelines
The newly released 2025-2030 U.S. Dietary Guidelines for Americans adds to the confusion. The guidelines suggest limiting daily saturated fat consumption to 10% of total calories, while recommending "using the most nutrient-dense natural options with essential fatty acids, such as olive oil." However, olive oil isn't actually a source of essential fatty acids.
Butter vs. Olive Oil: What Nutrition Experts Say
Butter and olive oil are both fats, but they differ in their fatty acid breakdown. Butter is high in saturated fat, which is known to have a negative impact on health. Olive oil, on the other hand, is high in heart-healthy monounsaturated fats.
"Diets higher in saturated fat are consistently linked to higher LDL cholesterol levels and increased risk of heart disease," says registered dietitian Dalia Beydoun. "Large studies also show that diets higher in saturated fat are linked to higher all-cause mortality, while diets higher in polyunsaturated fats are linked to lower risk of heart disease, cancer and overall mortality."
The Evidence for Olive Oil
There's plenty of evidence to support eating olive oil for heart health. For example, findings from one study suggest that eating about half a tablespoon of olive oil each day is associated with a significantly lower risk of heart disease.
Choosing Between Butter and Olive Oil
While butter isn't the greatest for your health, it doesn't need to be completely off the table. When part of an otherwise nutritious diet, using butter sparingly can be a reasonable choice to add flavor to your foods. "Food isn’t just for nutrition — it’s also taste, texture, and enjoyment," says Beydoun. "Butter can make more sense in certain recipes, especially things like cookies or pastries, where using a liquid oil just won’t give the same result."
However, this doesn't mean you should use butter as the primary fat for your everyday cooking, especially if you have heart health in mind. "For sautéing, roasting, dressings and general use, olive oil or another unsaturated oil makes more sense nutritionally," says Beydoun.
If you have a family history of heart disease or high LDL cholesterol, olive oil and canola oil are a better option than butter, says registered dietitian Amy Goldsmith.
How Much Butter is OK to Consume?
The American Heart Association recommends limiting saturated fat intake to 6% of total calories for the day. For someone with a 2,000-calorie diet, this is only 13 grams of saturated fat. Since one teaspoon of butter has 7 grams of saturated fat, it's important to be aware of additional foods you're consuming with saturated fat.
"Once someone understands their intake and health," says Goldsmith, "they can make a more informed decision."
The Takeaway
While butter can be part of a healthy diet, there's a lot of evidence that olive oil is the better option for heart and metabolic health. So, the next time you're deciding between butter and olive oil, remember the science and choose the healthier option. Your heart will thank you!
