Margarine, regular, hard, soybean (hydrogenated)
Whole food · Fats and Oils
Photo: Wikipedia
Margarine is a semi-solid, butter-like spread made from hydrogenated soybean oil, designed as a plant-based substitute for butter. It has a smooth, creamy texture when softened and a neutral, slightly oily flavor that melts readily. Nutritionally, it is a dense source of fat, providing about 80.5 grams of fat per 100 grams, with negligible protein, carbohydrates, and sugar.
Calorie split: 0% protein · 0% carbs · 99% fat
↓ Full nutrition💚 Why it's loved
People love it for its creamy, spreadable texture and its ability to mimic butter in baking and cooking, making it a versatile staple in many kitchens. Its neutral flavor allows it to blend seamlessly into recipes without overpowering other ingredients, and it's a cultural favorite in regions where dairy is less accessible or for those following vegan diets.
⚠️ Watch-outs & how to enjoy it better
It can be high in trans fats due to hydrogenation, which may negatively impact heart health, and its high calorie density (719 kcal per 100g) can contribute to weight gain if overused. To counteract these, use it sparingly, pair it with fiber-rich foods like whole grains or vegetables to slow fat absorption, and consider opting for non-hydrogenated or low-trans-fat versions when available.
Key benefits
- Dairy-free and lactose-free alternative to butter
- Provides a source of essential fatty acids from soybean oil
- Often fortified with vitamins A and D
- Lower in saturated fat than traditional butter
- Long shelf life and stable for baking and frying
🌍 Where it's eaten
💡 Did you know?
Margarine was first created in 1869 by French chemist Hippolyte Mège-Mouriès in response to a challenge from Emperor Napoleon III to develop a butter substitute for the military and working classes.
Full nutrition (USDA data · scales with serving)
| Water | 15.7 g |
| Energy | 719 kcal |
| Energy | 3007 kj |
| Protein | 0.90 g |
| Total lipid (fat) | 80.5 g |
| Ash | 2.0 g |
| Carbohydrate, by difference | 0.90 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 30.0 mg |
| Iron, Fe | 0.00 mg |
| Magnesium, Mg | 3.0 mg |
| Phosphorus, P | 23.0 mg |
| Potassium, K | 42.0 mg |
| Sodium, Na | 943 mg |
| Zinc, Zn | 0.00 mg |
| Selenium, Se | 0.00 ug |
| Vitamin C, total ascorbic acid | 0.20 mg |
| Thiamin | 0.01 mg |
| Riboflavin | 0.04 mg |
| Niacin | 0.02 mg |
| Pantothenic acid | 0.08 mg |
| Vitamin B-6 | 0.01 mg |
| Folate, total | 1.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 1.0 ug |
| Folate, DFE | 1.0 ug |
| Vitamin B-12 | 0.10 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 819 ug |
| Retinol | 768 ug |
| Carotene, beta | 610 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 3577 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 3.1 mg |
| Vitamin E, added | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 16.7 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.20 g |
| SFA 16:0 | 9.6 g |
| SFA 18:0 | 6.9 g |
| Fatty acids, total monounsaturated | 39.3 g |
| MUFA 16:1 | 0.20 g |
| MUFA 18:1 | 39.1 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 20.9 g |
| PUFA 18:2 | 19.4 g |
| PUFA 18:3 | 1.5 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
| Phytosterols | 146 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.01 g |
| Threonine | 0.04 g |
| Isoleucine | 0.05 g |
| Leucine | 0.08 g |
| Lysine | 0.07 g |
| Methionine | 0.02 g |
| Cystine | 0.01 g |
| Phenylalanine | 0.04 g |
| Tyrosine | 0.04 g |
| Valine | 0.06 g |
| Arginine | 0.03 g |
| Histidine | 0.02 g |
| Alanine | 0.03 g |
| Aspartic acid | 0.07 g |
| Glutamic acid | 0.18 g |
| Glycine | 0.02 g |
| Proline | 0.08 g |
| Serine | 0.05 g |
FAQ
Is margarine healthier than butter?
It depends on the type; some margarines are lower in saturated fat but may contain trans fats, while others are formulated to be healthier. Always check labels for trans fat content and choose options with minimal hydrogenation.
Can margarine be used for baking?
Yes, it's commonly used in baking for its ability to create a tender texture in cakes, cookies, and pastries, though it may affect flavor and moisture differently than butter.
Is margarine suitable for vegans?
Many margarines are vegan, but some may contain dairy or animal-derived ingredients, so it's important to check the label for vegan certification.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 7.19 kcal/g · 1% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 22.45 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.