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Compare the Fats: Olive Oil vs. Butter

By admin Posted in: News on September 8th, 2011

Olive oil contains much more monounsaturated or “good” fats per tablespoon than butter, margarine, and other popular cooking oils. Research shows that monounsaturated fat, when used to replace saturated fat in the diet, helps to reduce the level of LDL or “bad” cholesterol while maintaining or even increasing the “good” HDL cholesterol.

Olive oil can be used more efficiently for frying, sautéing and baking. This conversion chart shows how to replace butter or margarine with a lesser amount of heart-healthy olive oil in your favorite recipes.

Butter or Margarine Needed for Recipe Amount of Olive Oil Needed
1 teaspoon 3/4 teaspoon
1 tablespoon 2 1/4 teaspoons
2 tablespoons 1 1/2 tablespoons
1/4 cup 3 tablespoons
1/3 cup 1/4 cup
1/2 cup 1/4 cup + 2 tablespoons
2/3 cup 1/2 cup
3/4 cup 1/2 cup + 1 tablespoon
1 cup 3/4 cup

Conversion information compiled from the following sources: and