The Butter vs. Margarine Debate: Not So Smooth?

The butter versus margarine debate is not new. What you choose really depends on a variety of factors: Are you planning to cook or bake? How often do you consume either one? Do you usually buy stick or tub margarine? Let’s take a closer look at our options.

Butters

Butter is made from animal fats and contains more saturated fat and cholesterol than margarine—there isn’t a whole lot that can be done to improve the nutritional quality of this food. And let’s face it: Sometimes there just isn’t a substitute for real butter’s richness and flavor, so it’s nice to know that a little bit can have a small place in a healthy diet.

With one tablespoon packing in 100 calories and 11 grams of fat (most of it saturated), stick butter is best used in moderation and savored in only your favorite recipes. There are some alternatives for everyday use to save on fat and calories. 

Whipped butter and light butter contain about 70 calories and eight grams of fat (five grams saturated) and 65 calories and seven grams of fat (4.5 grams saturated) per tablespoon, respectively, and offer the flavor of butter without as many calories or fat grams per serving.

Yogurt-based butter is also a great choice for everyday use with just 45 calories and 5 grams of fat (1g saturated) per serving. While these are good choices for spreading on bread or muffins, keep in mind that cooking and baking with whipped or light butter or butter blends will not necessarily yield the same results as using real butter.

Margarines

Not all margarine is created equal and some may be worse than butter. While the majority of margarines contain healthy fats (mono- and poly-unsaturated fatty acids) and no cholesterol because they are made from vegetable oil, many margarines still are created using a process called hydrogenation, which forms unhealthy trans fats.

In general, the more solid the margarine, the more trans fats it contains (which makes stick margarine worse than tub). When buying margarine, select one with the lowest possible trans-fat content listed (ideally one that has 0 grams and doesn’t list “partially hydrogenated oils” in the ingredient list) and the lowest amount of saturated fat (ideally less than two grams). 

Be aware that labeling laws allow companies to indicate zero grams trans fat on the nutrition label if the product contains less than 0.5 grams per serving. The best way to determine whether or not a product contains trans fat is to check the ingredient label. If it includes “partially hydrogenated oil,” the product contains some amount of trans fat, which can add up if the product is consumed in excess.

The bottom line: use both margarine and butter in moderation. Opt for healthier oils (olive or canola) the majority of the time when cooking. Use heart-healthy margarine spreads for daily use (look for ones that list liquid vegetable oil as the first ingredient). Be vigilant about how and when butter is used: Your best bet is to save the real deal for special baked treats. Also consider substituting low fat plain yogurt, applesauce, or pureed prunes in place of some (or all) of the butter called for in dessert recipes.