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Pale yellow butter sits in a soft solid pat, while clear golden oil forms a glossy pool beside it.
●Low GI

Butter or oil Calories

High-fat cooking fat

CALORIES · 100 G

884kcal

GI

0low

POTASSIUM · 100 G

0mg

FIBER · 100 G

0g

Quick answer

1 tablespoon (medium) of Butter or oil (14 g) has 124 calories. That works out to 884 calories per 100 g. It contains 0 g of carbs, 0 g of protein, 14 g of fat and 0 g of fiber. Its 2 mg of Vitamin E covers 13% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

Butter or oil Nutrition Facts

Selected: 1 tablespoon (medium) · 14 g

124

KCAL / 14G

Carbs

0g

· 0% DV

Protein

0g

· 0% DV

Fat

14g

· 18% DV

Fiber

0g

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 0% · Protein 0% · Fat 100%

Butter or oil nutrition facts table · 1 tablespoon (medium) (14 g)

NutrientAmount% DV
Calories124 kcal
Total fat14 g18%
Saturated fat1.96 g10%
Trans fat0.07 g
Sodium0 mg0%
Total carbohydrate0 g0%
Fiber0 g0%
Protein0 g0%

Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.

Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.

Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.

Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.

Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.

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How Many Calories in 1 Tablespoon of Butter or oil?

ServingAmountCalories
1 tablespoon (medium)14 g124 kcal
1 teaspoon (small)5 g44 kcal
1 serving (small)10 g88 kcal
2 tablespoon (double)28 g248 kcal
1 ounce (medium)28 g248 kcal
0.25 cup (quarter)55 g486 kcal
100 g100 g884 kcal
½ cup (half)110 g972 kcal

Calculated from 884 calories per 100 g.

Frequently Asked Questions About Butter or oil

Is butter or oil healthier to cook with?

For everyday cooking, oils rich in unsaturated fats are generally a better choice than butter, which contains more saturated fat. The type of oil matters: olive and many other vegetable oils have a different fat profile from butter.

Should you use butter or oil to fry an egg?

Either works: butter gives eggs a richer, dairy-like flavor, while oil has a more neutral taste. Butter can brown quickly in a hot pan, so cook over moderate heat and keep an eye on it.

Can you substitute oil for butter in a cake?

Often, but the result changes: oil can make a cake moist, while butter contributes flavor and helps create structure when creamed with sugar. A direct swap may not work well in recipes that rely on that creaming step.

Is butter or oil better for frying?

A suitable cooking oil is usually better for frying than butter because butter’s milk solids can burn at high temperatures. Choose an oil suited to the heat level, and avoid letting it smoke.

Can you mix butter and oil when cooking?

Yes, you can cook with butter and oil together. The oil adds fat without the same dairy flavor, while butter contributes richness; mixing them does not stop butter’s milk solids from browning or burning at high heat.

Does butter or oil make better roasted vegetables?

Both work, but oil is convenient for coating vegetables evenly, while butter gives them a richer flavor. For high-heat roasting, use an oil suited to that temperature; butter may brown or burn before the vegetables are done.

Does butter or oil have a higher smoke point?

Many cooking oils have a higher smoke point than butter, but the answer depends on the oil and whether it is refined. Butter’s milk solids can brown at relatively modest heat, so it is not ideal for prolonged high-heat cooking.

Should you use butter or oil for pancakes?

Butter gives pancakes a familiar rich taste, while oil offers a more neutral flavor. For the pan, a thin coating of either can work; keep the heat moderate so butter does not burn between batches.

Is butter or oil better for making cookies?

Butter is usually the better choice when a cookie recipe calls for it, because it adds flavor and helps determine the cookie’s spread and texture. Oil can make cookies softer, but it does not behave exactly like solid butter.

Which tastes better on toast, butter or oil?

Butter is the more traditional choice for toast and gives it a creamy, savory flavor. A drizzle of olive oil offers a fruitier taste instead; use either according to the flavor you want rather than expecting them to taste alike.

Butter or oil Vitamins & Minerals

Vitamins

Vitamin E

1.96mg · 13% DV

Vitamin K

8.4µg · 7% DV

Vitamin A

0µg · 0% DV

B1

0mg · 0% DV

Minerals

Calcium

0mg · 0% DV

Iron

0mg · 0% DV

Magnesium

0mg · 0% DV

Zinc

0mg · 0% DV

Sodium

0mg · 0% DV

Potassium ⭐

0mg · 0% DV

Butter or oil Glycemic Index

GLYCEMIC INDEX

0
Low
0 Low5570100

GLYCEMIC LOAD

0
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Butter or oil

To burn the 124 calories in 1 tablespoon (medium) (14 g):

🚶

31min

Walking (5 km/h)

🏃

13min

Running (8 km/h)

🚴

17min

Cycling

🏊

14min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Butter or oil?

Butter or oil describes two different fats commonly used to cook and add flavour. Butter is made from milk cream and has a rich, creamy taste; cooking oils are usually pressed or extracted from seeds or fruits, such as sunflower seeds or olives. Which one suits a dish depends on the flavour you want and how you plan to cook it.

Butter is often spread on toast and used in baking or for sautéing, while olive oil is popular in dressings and Mediterranean cooking; neutral oils are handy for frying. Both are predominantly fat, so a measured amount is useful if you want a lighter dish. Choose butter for its rich, rounded flavour, or an oil that complements the ingredients and cooking method.

How Nutritious Is Butter or oil?

Nutrient density

Low

18/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Low

0/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Is Butter or oil Processed?

NOVA 3

Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Butter or oil Contain Allergens?

Contains these allergens:

Gluten free
Dairy yes
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Butter or oil Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Butter or oil Fat Profile

SATURATED

1.96g

MONOUNSATURATED

10.22g

POLYUNSATURATED

1.4g

⚖️

Omega 6:3 ratio 12.6:1

Above the ideal 4:1 (12.6:1).

Compare Butter or oil

🧈vs🧈
Butter or oil vs Butter167 kcal more per 100 g
→
🧈vs🫒
Butter or oil vs Olive oilSame calories per 100 g
→
🧈vs💊
Butter or oil vs Fish Oil Capsule16 kcal fewer per 100 g
→
🧈vs🥥
Butter or oil vs Coconut oil22 kcal more per 100 g
→

Foods Similar to Butter or oil

🧈

Butter

717 kcal

🫒

Olive oil

884 kcal

💊

Fish Oil Capsule

900 kcal

🥥

Coconut oil

862 kcal

🥥

Coconut milk

230 kcal

🌻🛢️

Sunflower Oil

884 kcal

🛢️

Oil

884 kcal

🛢️

MCT Oil

860 kcal

Have another question about Butter or oil?

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Nutrition data compiled from USDA FoodData Central and scientific sources.