Oil vs Butter Ultimate Showdown: Which Reigns Supreme?

When it comes to cooking and flavouring our favourite dishes, the debate between oil and butter has been sizzling for years.

Butter, with its rich, creamy texture and nostalgic appeal, has long been a kitchen staple, prized for the depth of flavour it imparts.

On the other hand, oils, especially plant-based ones like olive oil, are celebrated for their health benefits and versatility. But which is truly the better choice?

Is it the indulgent butter that elevates taste, or the heart-healthy oils that support longevity? In this blog “oil vs butter”, we’ll explore the nutritional profiles, cooking properties, and health impacts of both to help you make an informed decision in your culinary adventures.

Oil and its uses in cooking

Oil is a fundamental ingredient in cooking, valued for its ability to enhance the flavour, texture, and nutritional quality of food. Different types of cooking oils, such as olive, canola, avocado, and sunflower oil, offer a variety of health benefits, including heart-healthy fats and antioxidants.

Oils are versatile and can be used for sautéing, frying, roasting, baking, and even in dressings and marinades. Choosing the right oil depends on its smoke point, flavour, and health properties, making it essential to understand their unique uses in the kitchen.

Different types of oils used in cooking

Here are five oils commonly used in Indian cooking:

Mustard Oil

Mustard oil is a traditional favorite, especially in northern and eastern India. Known for its pungent aroma and strong flavour, it is rich in omega-3 and omega-6 fatty acids and has a high smoke point, making it excellent for frying and sautéing.

Desi Ghee (Clarified Butter)

Ghee is cherished for its rich taste and is often used in Indian cooking for tempering spices, making sweets, and enhancing the flavour of dals and curries. It is valued for its nourishing properties and is considered a staple in many Indian kitchens.

Coconut Oil

Predominantly used in South Indian and coastal cuisines, coconut oil adds a distinct flavour and is favored for its cooling properties. It is suitable for medium-heat cooking and is often used in dishes like curries and stir-fries.

Peanut (Groundnut) Oil

Peanut oil is widely used across India due to its high smoke point and mild flavour. It is ideal for frying and sautéing, and can also impart a subtle nutty taste when cold-pressed or roasted varieties are used.

Sesame (Til) Oil

Sesame oil is especially popular in South Indian cooking, used for tempering, pickling, and flavouring dishes like dosas and idlis. There are two types: light (non-toasted) sesame oil with a higher smoke point suitable for cooking, and dark (toasted) sesame oil used for flavouring

Butter and its uses in cooking

Butter is a versatile and beloved ingredient in cooking, prized for its rich flavour and creamy texture. It can be used in many ways, from spreading on bread and enhancing baked goods to sautéing vegetables and enriching sauces.

Different types of butter, such as salted, unsalted, cultured, and clarified butter (ghee), each bring unique qualities to the kitchen. For example, unsalted butter is preferred in baking for precise control over salt, while clarified butter or ghee is ideal for high-heat cooking due to its higher smoke point.

Butter also serves as a base for compound butters, which are blended with herbs and spices to add instant flavour to dishes like steaks and vegetables. Overall, butter enhances taste, texture, and aroma, making it an essential staple in many culinary traditions.

Different Types of butter used in cooking

Here are some common types of butter used in cooking and their typical uses:

Unsalted Butter

Made without added salt, this butter allows precise control over seasoning in recipes. It is ideal for baking cakes, cookies, and pastries, as well as sautéing and making sauces where a clean, pure butter flavour is desired.

Salted Butter

Contains added salt, making it great for spreading on bread, topping vegetables, or quick flavour boosts in cooking. It is less preferred in baking due to its unpredictable salt content.

Cultured Butter

Produced by fermenting cream before churning, cultured butter has a rich, tangy flavour and smooth texture. It enhances the taste of fresh bread, pastries, sauces, and cooked vegetables, adding depth and complexity.

Clarified Butter (Ghee)

Made by removing water and milk solids from butter, clarified butter or ghee has a high smoke point and nutty flavour. It is excellent for high-heat cooking like frying, sautéing, and is widely used in Indian cuisine for gravies and rich dishes.

Compound Butter

Butter blended with herbs, spices, or other flavourings to create flavoured butters. It is used as a finishing touch on steaks, vegetables, bread, or to add instant flavour to various dishes.

These types of butter provide versatility in cooking, each suited to different culinary needs based on flavour, texture, and cooking temperature.

Oil vs Butter for Cooking

When choosing between oil vs butter for cooking, the key difference lies in their smoke points and flavour profiles.

Butter contains milk solids that burn at lower temperatures (around 320°F/160°C), making it best suited for low to medium-heat cooking such as sautéing, simmering, and making sauces.

It adds rich flavour and creaminess to dishes but can burn easily if overheated. Oils, depending on the type, generally have higher smoke points (some above 500°F/260°C), making them better for high-heat cooking methods like frying, grilling, and roasting.

For example, olive oil or vegetable oil can withstand higher temperatures without breaking down, providing versatility and a neutral or mild flavour. A common approach is to cook at high heat with oil and add butter later for flavour at a lower heat

Oil vs Butter in Baking

In baking, butter and oil serve different purposes due to their composition. Butter is about 80% fat and 20% water and milk solids, which helps create structure, aeration, and flakiness in baked goods.

It is essential for creaming with sugar to incorporate air, resulting in lighter, fluffier cakes and flaky pastries. Butter also imparts a rich, creamy flavour that is hard to replicate with oil.

Oil, being 100% fat, produces moister and denser baked goods but cannot trap air, so cakes made with oil tend to be more tender but less airy. When substituting oil for butter, the amount is usually reduced by about 15% to account for the higher fat content.

The choice depends on the desired texture and flavour: butter for richness and flakiness, oil for moistness and softness.

For cooking, oil is generally preferred for high-heat applications due to its higher smoke point and health benefits, while butter excels in flavor and low-heat cooking. In baking, butter is favored for texture and flavor, while oil offers moisture and tenderness. Combining both can sometimes yield the best results depending on the recipe and cooking method.

Oil vs Butter: Calories Count

Factor	Butter (per tbsp)	Olive Oil (per tbsp)	Vegetable Oil (per tbsp)
Calories	100–102	119–120	~120
Saturated Fat	7.3g	1.8g	Low
Cholesterol	Present	None	None
Primary Fat Type	Saturated	Monounsaturated	Poly/Monounsaturated
Indian Cooking Use	Flavor/Tempering	Sautéing, Dressings	Frying, Sautéing
Health Impact	Raises LDL	Lowers LDL	Lowers LDL

• Calorie Content:
  Oils generally have more calories than butter. For example, one tablespoon of olive oil contains about 119–120 calories, while the same amount of butter has around 100–102 calories. Vegetable oil is also higher in calories compared to butter, with approximately 862 calories per 100g versus butter’s 717 calories per 100g.
• Fat Composition:
  Oil is 100% fat, while butter contains about 81% fat and also includes some water and milk solids. This difference makes oil more calorie-dense.

Oil vs Butter: Cholesterol Content

• Cholesterol and Fat Types:
  Butter contains significant saturated fats (about 7.3g per tablespoon), which can raise LDL (bad) cholesterol levels and potentially increase cardiovascular risk if consumed in excess. Oils, especially olive and other vegetable oils, are rich in unsaturated fats (monounsaturated and polyunsaturated), which help lower LDL cholesterol and are considered heart-healthy.
• Comparative Stats:
  • Butter: 7.3g saturated fat per tablespoon, contains cholesterol.
  • Olive Oil: 1.8g saturated fat per tablespoon, 0 cholesterol, high in monounsaturated fats.
  • Vegetable Oil: Almost no cholesterol, high in unsaturated fats.
• Expert Recommendation:
  Health organizations recommend favoring oils with higher unsaturated fats for regular cooking to support heart health, while using butter sparingly.

Examples

• Cooking an Omelette:
  Using olive oil instead of butter reduces saturated fat intake without compromising taste or texture.
• Indian Curries:
  Ghee is often used for flavor, but for everyday cooking, oils like mustard or sunflower oil are preferred for their health benefits and suitability for high-heat cooking.

Oil vs Butter for Indian Dishes

Flavour and Cooking Techniques

Butter, and especially ghee (clarified butter), hold a revered place in Indian cuisine, imparting a rich, nutty, and aromatic flavour that is difficult to replicate with other fats.

Ghee is a staple for tempering spices, finishing dals, enriching curries, and preparing sweets such as halwa and ladoo. Its high smoke point (around 250°C) makes it especially suitable for sautéing and frying without burning, while the unique aroma of ghee elevates both festive and everyday dishes.

Butter, with a lower smoke point (about 177°C), is less commonly used for high-heat cooking but is popular for greasing breads, making parathas, and adding a creamy finish to certain dishes. It contains water and milk solids, which contribute to its distinct taste but also limit its use at higher temperatures.

Various oils such as mustard, peanut (groundnut), sunflower, and coconut oil are widely used across different regions of India. Mustard oil, with its pungent flavour and high smoke point, is integral to North and East Indian recipes, especially for deep-frying and tempering.

Coconut oil is a hallmark of South Indian cuisine, lending a subtle sweetness to dishes like avial and appam. Sunflower and peanut oils, being neutral and heat-stable, are favoured for everyday frying, sautéing, and deep-frying, as they do not overpower the natural flavours of vegetables and spices.

Health Considerations

From a health perspective, the type of fat used in Indian cooking can significantly impact nutritional outcomes.

Oils such as mustard, sunflower, and groundnut are rich in unsaturated fats, which are considered heart-healthy and beneficial when consumed in moderation. These oils are better suited for regular, high-temperature cooking due to their stability and neutral or mild flavours.

Butter and ghee, while providing a distinctive taste and some nutritional benefits (such as fat-soluble vitamins and short-chain fatty acids in ghee), are higher in saturated fats.

Excessive consumption of saturated fats has been linked to increased cholesterol levels and cardiovascular risk, so it is advisable to use butter and ghee sparingly primarily as a finishing touch or in special dishes to enhance flavour and texture.

Fat Type	Smoke Point	Use in Indian Cooking	Flavour Profile	Health Consideration
Ghee	~250°C	Tempering, frying, sweets, curries	Rich, nutty, aromatic	High in saturated fat; use sparingly
Butter	~177°C	Greasing, finishing, baking	Creamy, rich	High in saturated fat
Mustard Oil	~250°C	Deep-frying, tempering, curries	Pungent, robust	High in unsaturated fat
Sunflower Oil	~230°C	Frying, sautéing, everyday cooking	Neutral	High in unsaturated fat
Coconut Oil	~180°C	South Indian dishes, sautéing	Subtle, sweet aroma	Medium-chain fats; moderate use

What to choose between oil and butter?

When deciding between oil and butter, the choice largely depends on your health goals, cooking method, and flavour preferences.

• For everyday cooking, especially at high temperatures, oils rich in unsaturated fats (olive, mustard, sunflower) are the healthier and more practical choice.
• Butter and ghee can be used sparingly to enhance flavour and texture, particularly in baking or finishing dishes.
• Replacing butter with plant-based oils can significantly reduce health risks associated with heart disease and premature mortality.

Can we use Oil and Butter together in cooking?

Yes, you can use oil and butter together in cooking, and doing so offers several practical and culinary advantages.

Why Mix Oil and Butter?

Higher Smoke Point

Butter on its own has a relatively low smoke point (around 150–177°C) because of its milk solids, which burn easily and can impart a bitter taste. Oils such as olive, canola, or avocado oil have higher smoke points (up to 220–250°C).

By mixing oil with butter, you raise the overall smoke point of the fat mixture, allowing you to cook at moderately higher temperatures without burning the butter. This is particularly useful for sautéing, pan-frying, or searing, where you want the flavour of butter but need the heat tolerance of oil.

Enhanced Flavour and Texture

Butter brings a rich, creamy flavour and a luxurious mouthfeel, while oil contributes a lighter texture and helps prevent the butter from burning quickly. The combination is ideal when you want a buttery taste without the risk of burnt milk solids, think sautéed vegetables, pan-seared meats, or silky sauces.

Balanced Nutrition

Combining butter and oil can also offer a more balanced nutritional profile. Olive oil, for example, is rich in heart-healthy monounsaturated fats and antioxidants, while butter provides fat-soluble vitamins like A, D, and E. By using both, you can enjoy the health benefits of unsaturated fats alongside the flavour and nutrients found in butter.

How to Use the Combination?

• Start by heating the oil first, then add the butter so it melts evenly without burning.
• A common ratio is 1:1 or 2:1 (oil to butter) for sautéing and pan-frying.
• For baking, you can replace part of the butter with oil to achieve a softer texture—using half butter and a quarter oil, for example, instead of all butter.

When Not to Mix?

• For high-heat deep-frying, it’s better to use oil alone, as butter’s milk solids can burn and affect the texture.
• If you want maximum crispiness in fried foods, stick to pure oil.

Examples

• Cooking French toast or scrambled eggs with a butter-oil mix results in a crispier exterior and richer flavour.
• Roasting vegetables with a blend of oil and butter enhances both taste and texture.
• Finishing sauces by melting butter into olive oil creates a smooth, luscious finish.

Indian dishes cooked with Oil vs Butter

Indian dishes that use oil

Frying and Sautéing Staples: Mustard oil, peanut oil, sunflower oil, and coconut oil are commonly used for frying and sautéing in Indian cooking. Examples include:

• Bhindi Masala (Okra Stir-fry)
• Aloo Fry (Fried Potatoes)
• Pakoras (Vegetable Fritters)
• Samosas (Deep-fried Pastries)
• Tadka (Tempering) for dals using mustard or sunflower oil

South Indian Dishes:

Coconut oil is often used in dishes like vegetable stir-fries and curries in Kerala and Tamil Nadu.

Indian Dishes That Use Butter or Ghee

• Ghee Paratha: Layers of whole wheat paratha cooked with generous amounts of ghee for crispness and flaky texture.
• Dal Baati Churma (Rajasthan): Baati is soaked in melted ghee, dal is finished with a dollop of ghee, and churma is mixed with ghee for richness.
• Ghee Rice: Rice sautéed and cooked with ghee, whole spices, caramelised onions, cashews, and raisins, often served with curries.
• Dal Tadka: Lentils tempered with spices, fried in ghee to enhance aroma and flavour.
• Aloo Paratha: Stuffed potato flatbread crisped and flavoured with ghee for a nutty aroma and soft texture.
• Ghee Roast Chicken (South Indian style): Chicken cooked in ghee with roasted spices for a rich, spicy flavour.
• Moong Dal Halwa: Lentil dessert slow-cooked in generous amounts of ghee for caramelised flavour and silky texture.
• Baati: Hard wheat rolls drenched in melted ghee to add moisture and a smoky, buttery taste.
• Puran Poli: Sweet flatbread with lentil and jaggery filling cooked with ghee to balance sweetness and soften the bread.
• Ghee Pongal: South Indian rice and lentil dish cooked with ghee and spices for a rich, comforting meal.

Use Case	Typical Fats Used	Example Dishes
High-heat frying	Mustard oil, Peanut oil, Sunflower oil, Coconut oil	Pakoras, Samosas, Bhindi Masala, Aloo Fry
Tempering spices	Ghee or Mustard oil	Dal Tadka, Vegetable curries
Flatbreads & Baking	Ghee, Butter	Ghee Paratha, Aloo Paratha, Puran Poli
Rice dishes	Ghee	Ghee Rice, Pongal
Rich, festive dishes	Ghee	Dal Baati Churma, Moong Dal Halwa, Ghee Roast Chicken

So, Oil vs Butter? What and how to use?

In conclusion, while butter offers a beloved taste and some nutritional benefits like vitamin A, the evidence increasingly favours plant-based oils for overall health.

Studies show that higher consumption of butter is linked to increased risk of premature death, whereas replacing butter with oils such as olive oil can lower mortality risk and support heart health due to their unsaturated fats and antioxidants.

That said, mixing butter and oil can combine the best of both worlds in cooking, balancing flavour and smoke point. Ultimately, choosing between oil and butter depends on your health goals and cooking needs, but leaning towards oils may offer significant long-term benefits without sacrificing taste.