Modern margarine is low in trans fat and mostly unsaturated fat, while butter is high in saturated fat. Many health groups favor plant-oil spreads, but use either in moderation.
Butter
- 7 g saturated fat per tablespoon.
- Natural, with 100 calories.
Margarine
- Modern tub margarine has 1.5 to 2 g saturated fat.
- Made from vegetable oils.
- Older stick versions had trans fat, banned in the US since 2018.
Heart health
The American Heart Association suggests limiting saturated fat. Margarine with no trans fat is lower in saturated fat.
Verdict
Both in moderation. Olive oil is a better choice.
Composition per tablespoon
One tablespoon (14 g) of butter has about 102 calories, 11.5 g of fat, 7 g of saturated fat and 31 mg of cholesterol. Stick margarine has similar calories, about 100, with 11 g of fat and 2 g of saturated fat but may contain trans fat in older formulations. Tub margarines made from vegetable oils usually have 1 to 2 g of saturated fat per tablespoon and no trans fat.
- The FDA banned partially hydrogenated oils, the main source of artificial trans fat, with a compliance date of 2018.
- A 2016 Harvard analysis of 3 large cohorts published in JAMA Internal Medicine found that butter had a small association with mortality increases, and replacing it with plant oils lowered risk.
- The American Heart Association recommends keeping saturated fat to about 5 to 6 percent of calories, or about 13 g on a 2,000-calorie diet.
Verdict
For heart health, soft tub spreads with unsaturated oils and no trans fat or plant oils such as olive oil generally beat butter. Butter works fine in small amounts for flavor in baking. Look at the label for trans fat 0 g and no partially hydrogenated oils. Plant sterol spreads can lower LDL cholesterol by 7 to 10 percent with daily use.
Composition
One tablespoon of butter has about 102 calories, 11.5 g fat, 7 g saturated fat and 31 mg cholesterol. Margarine made with vegetable oils has about 70 to 100 calories and 1 to 2 g saturated fat. Old margarines contained trans fats from partially hydrogenated oils, which the FDA banned in 2018.
Verdict
The American Heart Association recommends limiting saturated fat and favors non hydrogenated vegetable oil spreads, while recent research suggests butter in moderation is not major for most people. Olive oil is a better choice for cooking. Check labels for trans fat and added ingredients.
Composition and health research
Butter is about 80 percent fat, with 63 percent saturated. Soft tub margarine is typically 40 to 80 percent fat and 15 to 20 percent saturated. Plant stanol margarines can lower LDL by about 10 percent. A 2016 PLOS One meta analysis found butter was weakly associated with all cause mortality and not heart disease.
Choosing in practice
For baking, butter gives flavor and texture. For daily spreading, soft tub margarines with no partially hydrogenated oils or olive oil spreads have less saturated fat. The AHA recommends saturated fat under 6 percent of daily calories, about 13 g on a 2,000 calorie diet. One tablespoon of butter has 7 g.
Based on data from the American Heart Association and PLOS One
