Sitemap5. Butter. Once more, butter will be high with saturated fat, and even though this is something we need in our diet, we are looking to keep it in control. We compare two oils which are unsaturated fat versus the saturated fat of butter: one tablespoon of olive oil contains 14 grams of fat, 2 saturated plus 119 calories. One tablespoon of canola oil has 14 grams of fat, 2 saturated and 124 calories. A single tablespoon of butter has 11 grams of fat, seven that will be saturated with 100 calories. We can observe that all will be rather high in calories, so whatever you use must be in moderation.