Mes Notes · This or That? · July 2026
Olive Oil, Coconut Oil or Butter?
Each was marketed as 'the healthiest' at some point. What's actually true?
Olive Oil
The Mediterranean staple, the most researched
Best for
Salads, bread, light sautéing. Its polyphenols are linked to heart and brain health — the only cooking fat with strong scientific backing. Buy good extra virgin: a slight bitterness and peppery finish are signs of quality.
Coconut Oil
Was at the peak of the trend — actual benefits are debated
Best for
Adds flavour in desserts and curries. But the saturated fat content is very high — use intentionally and in moderation rather than daily. Most of the health claims circulating online haven't been proven.
Butter
Demonised, then rehabilitated — where's the truth?
Best for
Unbeatable for flavour, but the low smoke point means it burns easily at high heat. Contains vitamins A and D. Fine in moderation — just don't cook it too hot.
Verdict
For everyday use, olive oil is the evidence-based choice — the only one backed by solid research. Coconut oil and butter aren't villains; just know when and why you're using them.
Olive oil, coconut oil, butter. These are the three fats we reach for most often in the kitchen, sometimes a little at random. Yet they don't have the same makeup or the same uses. The real difference comes down to two things: the share of saturated fat and the smoke point — the temperature above which a fat starts to break down. Here's how to choose, with rough values per 100 g.
Olive oil: everyday balance
Olive oil is the most balanced of the three. It's low in saturated fat, around 14 g per 100 g, and above all high in monounsaturated fat, around 73 g — the kind associated with the Mediterranean diet and heart health. It's the ideal everyday choice, both cold on a salad and for gentle to medium cooking. For dressings and raw use, go for an extra virgin olive oil.
Best for
Everyday use, salads, roasted vegetables, gentle to medium cooking.
Coconut oil: for occasional use
Coconut oil is very high in saturated fat, around 86 g per 100 g — far more than butter. Its smoke point sits around 175°C. It has its place for its distinctive flavour, especially in certain baked goods or exotic recipes, but it's better kept for occasional use rather than daily, given its high saturated fat content.
Best for
Recipes where its flavour adds something, on an occasional basis.
Butter: for flavour, in moderation
Butter contains around 51 g of saturated fat per 100 g, between olive oil and coconut oil. Its smoke point is lower, around 150°C, which means it burns quickly over high heat. Nothing beats butter for flavour, but it's better saved for pleasure and used in moderation, rather than as a daily cooking base.
Best for
Flavour, baking, a knob to finish a dish, over low heat.
So, which one to choose?
olive oil — everyday, cold or gentle cooking
coconut oil — a distinctive flavour, now and then
butter — pleasure and indulgence, in moderation
A word on the smoke point: the lower it is, the faster the fat breaks down at high heat. For high-heat cooking, avoid butter on its own and reach for a more stable oil. And in every case, moderation is still the best ally — even a good oil is used with measure.
Want to cook with olive oil? It brings out the best in roasted vegetables, baked crispy tofu, or a simple seasonal salad.