Avocado vs Olive oil vs Butter: 3-Way Nutrition Comparison

Three-way nutrition comparison: Avocado, Olive oil, and Butter. Protein, fat, calories, radar chart, and goal amounts. USDA data.

Avocado vs Olive oil vs Butter: 3-Way Nutrition Comparison

Side-by-side comparison of Avocado (2g protein, 160 kcal), Olive oil (0g protein, 884 kcal), and Butter (0.9g protein, 717 kcal) per 100g. Avocado leads on protein. Explore the radar chart and tables below for the full picture.

Three-Way Nutrition Verdict

Avocado leads for protein density, while Avocado is the lowest-calorie option per 100g. Use the tables below for calories, fat, carbs, diet fit, and goal portions.

Avocado vs Olive oil vs Butter — Macros per 100g

Nutrient	Avocado	Olive oil	Butter	Best
Calories	160 kcal	884 kcal	717 kcal	Avocado
Protein	2 g	0 g	0.9 g	Avocado
Carbs	8.5 g	0 g	0.1 g	Olive oil
Fat	14.7 g	100 g	81.1 g	Avocado

Avocado vs Olive oil vs Butter: Who Wins Each Category?

Most protein per 100g: Avocado — 2g

Lowest calorie: Avocado — 160 kcal/100g

Leanest (lowest fat): Avocado — 14.7g fat/100g

Best protein-per-calorie: Avocado — 1.25g protein per 100 kcal

Three-Way Nutrition Decision Matrix

Avocado leads protein density, Avocado is lowest calorie, and Avocado gives the most protein per 100 kcal. Use the matrix to choose by goal.

Avocado vs Olive oil vs Butter — Nutrition Radar

Radar chart showing normalized macro profile across all three foods. Each axis normalized to the highest value in the group.

Nutrient Density per Calorie: Avocado vs Olive oil vs Butter

Metric	Avocado	Olive oil	Butter
Protein per 100 kcal	1.25g	0g	0.13g
Carbs per 100 kcal	5.31g	0g	0.01g
Fat per 100 kcal	9.19g	11.31g	11.31g

How Much to Eat to Hit Your Goal

Goal	Avocado	Olive oil	Butter
30g protein	1500g	—	3333g
50g protein	2500g	—	5556g
500 kcal	313g	57g	70g

Diet Compatibility: Avocado vs Olive oil vs Butter

Diet	Avocado	Olive oil	Butter
Keto-compatible	✗	✓	✓
Vegan	✗	✗	✗
High-protein (≥20g/100g)	✗	✗	✗
Gluten-free	✗	✗	✗
Dairy-free	✗	✗	✗

Avocado Benefit Signals

Portion-controlled base: Best value comes from weighing the serving and matching the source prep state. Basis: computed fallback.

Avocado Condition-Aware Nutrition Notes

Type	Context	Guidance	Basis
mayFit	low sodium goal	May fit low-sodium meal planning at this serving size.	0 mg sodium

Avocado vs Olive oil vs Butter — FAQs

Which has the most protein: Avocado, Olive oil, or Butter? Avocado has the most protein at 2g per 100g. (Avocado: 2g, Olive oil: 0g, Butter: 0.9g)

Which is the lowest calorie option among Avocado, Olive oil, and Butter? Avocado has the fewest calories at 160 kcal per 100g. (Avocado: 160 kcal, Olive oil: 884 kcal, Butter: 717 kcal)

Which of the three is best for keto? For keto: Olive oil (0g carbs/100g), Butter (0.1g carbs/100g) qualify. The others have higher carb content.

Which is best for muscle building? For muscle building, prioritise protein. Avocado delivers the most protein (2g/100g) and is the top choice. Avocado is second-best if calories are a constraint.

How do Avocado, Olive oil, and Butter compare as meal prep staples? Avocado: usable for meal prep (2g protein, 160 kcal/100g). Olive oil: usable for meal prep (0g protein, 884 kcal/100g). Butter: usable for meal prep (0.9g protein, 717 kcal/100g).

Avocado, Olive oil, and Butter: A Full Nutrition Comparison

This page compares Avocado, Olive oil, and Butter across protein, fat, carbohydrates, and calories per 100g of raw weight.

Avocado has 2g protein and 160 kcal per 100g. Olive oil has 0g protein and 884 kcal. Butter has 0.9g protein and 717 kcal.

All values are from USDA FoodData Central. For clinical nutrition decisions, consult a registered dietitian.

Avocado Page Quality Signals

Source, density, prep-state, serving, and allergen checks used to decide whether this page is safe to promote from generated to indexed.

Data Sources & Methodology

Data source: USDA FoodData Central.

Three-way comparison method: All three foods are evaluated against the same per-100g baseline. Ranking within each macro is determined by descending order of the macro value. Radar chart axes are normalized to the maximum value across the three foods for visual comparison.

Accuracy note: Macro values represent averages across measured samples; individual items may vary ±5–10% depending on brand, farming method, and preparation technique. For clinical nutrition, consult a registered dietitian.

Update policy: Macro values are reviewed quarterly against USDA FoodData Central updates. Page last verified: 2026.

Avocado vs Olive oil vs Butter: 3-Way Nutrition Comparison

Three-way nutrition comparison: Avocado, Olive oil, and Butter. Protein, fat, calories, radar chart, and goal amounts. USDA data.

Select Food Source

Direction

Amount

Target

protein

3.53 oz

Portion: 100gFood fit: 57/100

Serving reality: 3.53 oz, 0.41 cups, 0.74 pieces.

Best benefits

Easy portioning: Has real-world serving anchors that make logging less confusing.

Full micronutrients and nutritional profile

calories

160kcal

protein

carbs

8.5g

fat

15g

sodium

0mg

potassium

0mg

magnesium

0mg

caffeine

0mg

Source: USDA FoodData Central reference|generic•Energy density: 386 kcal/cup