Written by Michael

Modified & Updated: 15 May 2024

Jessica Corbett

Reviewed by Jessica Corbett

Margarine on wooden table

In the world of spreads and cooking fats, margarine has long held a prominent place on grocery store shelves and in our refrigerators. But what do we actually know about this butter substitute? To help clear up any confusion and misconceptions, we have gathered 20 Margarine nutrition facts that shed light on its nutritional content and its role in a balanced diet.

Table of Contents

What is Margarine?

Margarine is a spread that was created as a cheaper alternative to butter. It is made from vegetable oils that have been hydrogenated to solidify them.

Fat Content

Margarine typically contains 80% fat, similar to butter. However, the types of fats in margarine are different and vary depending on the type and brand of margarine.

Saturated Fat

Saturated fats are fats that are solid at room temperature. They can raise your level of “bad” LDL cholesterol, potentially leading to heart disease. Margarine generally contains less saturated fat than butter.

Unsaturated Fat

Unsaturated fats, which are usually liquid at room temperature, are considered “healthy” fats. They can help lower your levels of “bad” LDL cholesterol and increase “good” HDL cholesterol. Most of the fat in margarine is unsaturated.

Trans Fat

Trans fats are a type of fat that can raise your “bad” cholesterol levels and lower your “good” cholesterol levels, which can increase your risk of heart disease. Some margarine can contain trans fats if they’re made from hydrogenated oils, but many brands have now eliminated trans fats due to health concerns.


Like butter, margarine is high in calories due to its high-fat content. One tablespoon of margarine typically contains around 100 calories.

Omega-3 and Omega-6 Fatty Acids

Margarine made from soybean or canola oil contains omega-3 and omega-6 fatty acids, which are essential fats that your body needs for various functions.

Margarine Block
Image from Flickr

Vitamin A

Many brands of margarine are fortified with vitamin A, which is important for immune function, vision, and reproduction.

Vitamin D

Similarly, margarine is often fortified with vitamin D, which is essential for bone health and immune function.

No Cholesterol

Unlike butter, which is made from animal fat, margarine contains no cholesterol, as it’s made from vegetable oils. This makes it a better choice for people who need to manage their cholesterol levels.


Margarine typically contains more sodium than butter, which can be a concern for individuals who need to limit their sodium intake for health reasons.


There are several types of margarine available, including sticks for baking, tubs for spreading, and lower-fat and lower-calorie spreads.

Low-fat and Reduced-fat Options

For those trying to cut down on fat and calorie intake, there are low-fat and reduced-fat margarine available. However, these often contain more water and less fat, which can affect their performance in cooking and baking.

Plant Sterols

Some margarine is fortified with plant sterols, natural compounds that can help lower “bad” LDL cholesterol levels.

Margarine in tub
Image from Adobe Stock


Margarine often contains lecithin, a fat that’s beneficial for its emulsifying abilities. It helps combine water and oil, improves margarine’s texture, and extends its shelf life.


There are several flavored margarines available, including garlic, herb, and honey varieties.

No Lactose

Since margarine is made from vegetable oils, it contains no lactose, making it suitable for people who are lactose intolerant.

No Gluten

Margarine does not contain gluten and is safe for individuals with celiac disease or gluten sensitivity.

Cooking and Baking

Margarine can be used for cooking, baking, and spreading, making it a versatile addition to your kitchen. However, because it has a lower fat content than butter, it may affect the texture and taste of baked goods.

Shelf Life

Margarine typically has a longer shelf life than butter, especially if it’s kept refrigerated.

Final Word

In conclusion, while margarine can be a useful alternative to butter, it’s important to be mindful of its nutritional content. Remember, balance and moderation are key components of any healthy diet. Next time you reach for a tub or stick of margarine, consider these 20 Margarine Nutrition Facts to make an informed choice for your health and your palate.

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