Butter vs Margarine vs Olive Oil: Which Fat Should You Be Cooking With?
The fat you cook with affects the nutritional profile of your food, the flavour, and depending on cooking temperature, whether harmful compounds form. Here is a direct comparison of the three most common options.
Butter
Butter is approximately 80% fat, of which 63% is saturated, 26% monounsaturated, and 4% polyunsaturated. It contains fat-soluble vitamins A, D, E, and K2. Grass-fed butter also contains conjugated linoleic acid (CLA) at meaningful levels. Its smoke point is around 150-175°C, making it unsuitable for high-heat cooking without burning. The saturated fat content was vilified for decades based on now-disputed research — current evidence suggests moderate butter consumption is neutral for most people without cardiovascular risk factors.
Margarine
Modern margarine has largely eliminated trans fats (previously its biggest health liability) following regulatory changes. It is now primarily made from partially hydrogenated vegetable oils — high in omega-6 — with added emulsifiers, colourants, and flavour compounds. It has a higher smoke point than butter (180-200°C) but limited nutritional value. It is cheaper and has a longer shelf life. There is no compelling nutritional reason to choose margarine over butter unless cost is the primary concern.
Extra Virgin Olive Oil
EVOO is 73% monounsaturated fat (oleic acid), 14% saturated fat, and 11% polyunsaturated fat. It contains polyphenols — particularly oleocanthal, which has demonstrated anti-inflammatory properties comparable to low-dose ibuprofen in laboratory studies. Its smoke point (190-215°C for high-quality EVOO) is higher than commonly believed — research has shown it is stable at typical cooking temperatures. It is the best-evidenced cooking fat for cardiovascular health in the literature.
Our Recommendation
EVOO for most cooking and dressings. Butter for baking and high-flavour applications where its taste is part of the dish. Ghee (clarified butter, smoke point 250°C) for high-heat cooking if you want a dairy-based fat. Avoid margarine — it offers no advantage over either and contains more processed ingredients.
