Butter vs. Avocado oil — Health Impact and Nutrition Comparison

Classification, Taste, and Appearance

Butter is a dairy product made by churning cream to separate the butterfat (1). Avocado oil, on the other hand, is a plant-based oil derived from the flesh of avocados (2). 

Butter has a rich, creamy flavor and pale yellow color, while grass-fed butter is deeper yellow due to beta-carotene. Avocado oil has a subtle, nutty taste and a light green hue when unrefined, but refined versions are almost flavorless.

Production Methods

Butter is produced by churning cream or milk, resulting in a rich, creamy fat that is solid at room temperature. Avocado oil is extracted by pressing the flesh of ripe avocados. Extra-virgin avocado oil, similar to extra-virgin olive oil, is cold-pressed and retains its natural flavor and nutrients. Refined avocado oil undergoes additional processing for a neutral taste and higher smoke point, making it ideal for high-heat cooking.

Smoke Points and Usage Versatility

Butter has a lower smoke point of about 150°C (302°F), making it suitable for medium-heat cooking like baking and sautéing. Clarified butter, or ghee, has a higher smoke point of around 250°C (482°F) and is used in high-heat cooking and frying.

Avocado oil is one of the best oils for high-heat cooking due to its high smoke point, which can reach 271°C (520°F) when refined. It’s excellent for searing, roasting, and stir-frying. Unrefined avocado oil, with a lower smoke point, is better suited for dressings and dips.

Macronutrients and Calories

Regarding macronutrients, butter and avocado oil are generally made of fats. However, avocado oil contains 100% fat, while butter contains only 81%. The remaining portion is water. 

Both butter and avocado oil are calorie-dense fats. Butter contains about 717 calories per 100 grams, while avocado oil provides 884 calories per 100 grams.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Butter

4

Protein: 0.85 g

Fats: 81.11 g

Carbs: 0.06 g

Water: 17.94 g

Other: 0.04 g

Avocado oil

1

Protein: 0 g

Fats: 100 g

Carbs: 0 g

Water: 0 g

Other: 0 g

Contains more ProteinProtein	+∞%
Contains more CarbsCarbs	+∞%
Contains more WaterWater	+∞%
Contains more OtherOther	+∞%

Contains more FatsFats

+23.3%

Fat Types

Polyunsaturated Fat

Both foods contain smaller amounts of polyunsaturated fats. Avocado oil has about 13g per 100g, including omega-6 linoleic acid, while butter contains only 3g per 100g.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Butter

0

Saturated Fat: Sat. Fat 50.489 g

Monounsaturated Fat: Mono. Fat 23.43 g

Polyunsaturated fat: Poly. Fat 3.01 g

Avocado oil

3

Saturated Fat: Sat. Fat 11.56 g

Monounsaturated Fat: Mono. Fat 70.554 g

Polyunsaturated fat: Poly. Fat 13.486 g

Contains less Sat. FatSaturated Fat	-77.1%
Contains more Mono. FatMonounsaturated Fat	+201.1%
Contains more Poly. FatPolyunsaturated fat	+348%

Cholesterol 

Butter contains a noticeably high amount of cholesterol. It provides 215mg of cholesterol per 100g, while avocado oil does not contain any amounts of it.

Vitamins

Butter is rich in vitamin A, with 684µg per 100g, supporting vision and immune health. It also provides significant amounts of vitamin E and tocopherols, offering antioxidant and anti-inflammatory properties.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Butter

11

Avocado oil

0

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+∞%
Contains more Vitamin B2Vitamin B2	+∞%
Contains more Vitamin B3Vitamin B3	+∞%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+∞%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+∞%
Contains more CholineCholine	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

Carbs and Proteins

Butter and avocado oil do not provide any amounts of carbohydrates and proteins. 

Glycemic index 

Most of the oils and fats, including butter and avocado oil, lack carbohydrates. Hence, they have a glycemic index of 0.

Cardiovascular Health

Butter’s impact on heart health has been a subject of scientific debate and evolving research. Historically, it has been viewed with caution due to its high saturated fat content, which has been associated with increased low-density lipoprotein (LDL) cholesterol levels, a known risk factor for cardiovascular disease (3). The American Heart Association has long recommended limiting saturated fat intake to reduce the risk of heart disease (4). However, recent evidence suggests that the link between saturated fat and heart health is more nuanced than previously believed.

A 2016 meta-analysis published in PLOS ONE found that butter consumption has a neutral association with total mortality, cardiovascular disease, and diabetes. While it does not appear to provide significant cardiovascular benefits, moderate consumption was not strongly linked to adverse outcomes in healthy individuals (5).

Additionally, butter contains bioactive components such as butyrate, a short-chain fatty acid that may have anti-inflammatory properties, and fat-soluble vitamins like A, D, E, and K, which contribute to overall health (6).

However, butter’s role must be considered in the context of the entire diet. A large-scale study highlighted the importance of dietary patterns over individual nutrients. Diets rich in whole, unprocessed foods, including healthy fats from sources like nuts, seeds, avocados, and olive oil, were associated with better cardiovascular outcomes than diets high in processed foods and saturated fats (7).

On the other hand, Avocado oil has gained recognition for its potential benefits to heart health, primarily due to its high content of monounsaturated fats, particularly oleic acid (8). These heart-healthy fats are known to improve lipid profiles by reducing low-density lipoprotein (LDL) cholesterol levels while increasing high-density lipoprotein (HDL) cholesterol, both of which support cardiovascular health (9). 

Additionally, avocado oil contains antioxidants such as lutein, which help reduce oxidative stress and inflammation—key contributors to heart disease (10). A study highlighted that diets rich in monounsaturated fats, like those in avocado oil, were associated with reduced risk of coronary artery disease (11). Its high smoke point also makes it a versatile and stable choice for cooking, ensuring nutrient retention.

Skin and Hair Health

Avocado oil offers a wealth of scientifically backed benefits for both skin and hair due to its rich composition of monounsaturated fats, vitamins, and antioxidants. 

For skin, avocado oil is renowned for its moisturizing properties, as it helps to improve the skin’s hydration by replenishing the lipid barrier (12). Rich in carotenoids, such as lutein, it also provides antioxidant protection, neutralizing free radicals that contribute to premature aging and skin damage. 

Research has shown that avocado oil can enhance collagen production, helping to maintain skin elasticity and reduce the appearance of fine lines and wrinkles (12). Additionally, its anti-inflammatory properties may help soothe skin conditions like eczema and psoriasis. In terms of hair care, avocado oil is effective in promoting scalp health and preventing dandruff due to its antifungal and antibacterial properties. Its nourishing fats help strengthen hair strands, reduce breakage, and enhance shine, making it a popular ingredient in treatments aimed at improving hair texture and promoting growth. Clinical studies have demonstrated that avocado oil can penetrate the hair shaft more deeply than many other oils, providing essential moisture and promoting overall hair health (13).