Butter vs. Soft Margarine – Which is Healthier?

Why Soft Spreads are a Better Choice Than Butter

Jul 24, 2009
Jennifer Murray

Butter has More Saturated Fat Than Margarine - Microsoft Corporation

Making the choice between butter or margarine can be confusing. Learn why soft margarines may be the better choice when it comes to heart health.

As far as calories go, butter and soft margarine contain about the same number of calories and both contain saturated fat; however, for those who wish to eat a heart healthy diet low in saturated fat and cholesterol, soft margarine is the better pick.

Fats and Cholesterol

Both butter and margarine contain saturated fat, the type of fat that has been shown to raise LDL cholesterol (or “bad” cholesterol) which in turn raises total cholesterol levels, and a diet high in saturated fat has been linked to an increased risk of heart disease. The amount of saturated fat is much higher in butter than what’s in soft margarine, with butter containing 7 grams of saturated fat per tablespoon and soft margarine containing only 1.5 grams of saturated fat per tablespoon. Margarine is also higher in polyunsaturated and monounsaturated fats (good fats) than butter.

In the past, trans fat was an issue in soft margarine; however, with more research pointing out the health risks of consuming trans fat, some food manufacturers have reduced and/or eliminated the trans fat in liquid and tub margarines.

As an animal fat, butter contains cholesterol whereas margarine does not. For most, cholesterol found in food has little effect on blood cholesterol; however, foods containing even small amounts of cholesterol do have an effect on a small percentage of people.

Margarine's Extra Benefits

In addition to reducing or eliminating trans fat, some food manufacturers also offer fortified margarines. Some popular soft spreads are fortified with calcium and vitamin D, and some manufacturers are even adding omega-3 fatty acids, which have been shown to be important to health. Tub margarines also come in light varieties which offer up to half the calories as the regular versions.

How to Choose a Margarine

According to the American Heart Association, when choosing a margarine, choose a margarine with liquid vegetable oil as the first ingredient on the label and pick a margarine that contains no more than 2 grams saturated fat per tablespoon and trans fat free or at least low in trans fat and to choose a liquid or tub margarine over stick margarine since both are less hydrogenated than stick margarine. Soft margarines that fit the AHA guidelines include Country Crock Calcium Plus Vitamin D, Smart Balance, Fleishmann's Light, and Parkay with Calcium.