Few foods are as beloved and widely used as butter and margarine. Whether it’s spread on warm pancakes, melted on corn on the cob, baked into your favorite cakes, cookies, or pies, or enjoyed on top of freshly baked bread, it’s both a staple in many kitchens.
At first glance, they even seem surprisingly similar. Despite their similar appearance and culinary uses, “margarine and butter are made very differently and contain different types of fats and nutrients,” says Amy Goodson, R.D., dietitian and nutritionist at Sports Nutrition Playbook. The production area and the way they are used in cooking also differ.
Learn what margarine and butter are, how they differ nutritionally, and why it’s best to consume both options in moderation.
What is margarine? What is butter?
Although butter and margarine are often found side by side at the supermarket, they have different origins. Mia Singh, a South Carolina-based registered dietitian and author of the cookbook Mostly Plant-Based, explains that butter is a dairy product made by stirring cream until the fat separates from the liquid part, “forming buttermilk and ultimately butter solids.” Because the final product is made from animal fat, butter naturally contains cholesterol and is generally high in saturated fat.
In contrast, margarine was originally developed as a cheaper alternative to butter. And instead of being made from dairy products, Goodson explains, “they’re made from vegetable oils that have been hardened through processing.” Such oils typically include soybean oil, canola oil, sunflower oil, palm oil, or olive oil. Margarine manufacturers blend these oils with water and other ingredients to create a spread with a texture and appearance similar to butter. As a result of its key ingredients, “margarine is more nutritious than butter” andSaturated fat. ”
What are the disadvantages of margarine and butter?
Neither butter nor margarine are perfect, and both have potential drawbacks. Goodson explains that traditional butter contains significant amounts of saturated fat, which can raise LDL (“bad”) cholesterol levels when consumed in excess. Saturated fats are also associated with increased cardiovascular risk, arterial plaque buildup, and heart disease.
In contrast, many modern margarines are high in unsaturated fats, which are associated with improved heart health and healthier cholesterol levels. For this reason, groups like the American Heart Association generally recommend replacing foods high in saturated fats with foods high in unsaturated fats whenever possible, Shin says.
At the same time, Goodson points out that margarine can still raise concerns because it is often processed to higher levels and uses additives to achieve a butter-like texture and shelf stability.
Both butter and margarine are also high in calories, at about 100 calories per tablespoon, so either choice can cause unwanted weight gain. Because of these factors, “the key is to be mindful of portion size when consuming either option,” advises Goodson.
Is margarine healthier than butter?
Butter and margarine contain nutrients that support overall health. For example, butter contains natural vitamin A, which “supports vision, skin, and immune health,” says Goodson. It also contains vitamin D, which supports bone health, and riboflavin, which helps the body convert food into energy.
“Butter also contains small amounts of vitamin E and vitamin K,” Syn added, which are important for antioxidant protection and normal blood clotting, respectively. Butter also contains butyrate, which has been studied for its potential benefits for gut health.
Margarine naturally contains essential fatty acids that are important for cell function and overall health. “Some margarines are fortified with vitamin A and vitamin D, which are important for bone and immune support,” Goodson added.
Whether margarine is healthier than butter largely depends on the product and your personal health goals, Goodson said, adding that “there’s no one-size-fits-all answer to which is healthier.”
When it comes to choosing between the two, Singh suggests that for people who value heart health, “soft margarine made with unsaturated vegetable oils may be a better option than butter.” For those who prefer minimally processed foods, a moderate amount of butter can fit comfortably into a balanced diet.
Ultimately, says Goodson, “choosing the right type and using it appropriately is more important than labeling either butter or margarine as ‘better.'”
