Margarine, 80% fat, stick, includes regular and hydrogenated corn and soybean oils
Whole food · Fats and Oils
Photo: Wikipedia
Margarine is a smooth, spreadable fat made from hydrogenated vegetable oils, designed to mimic butter's texture and function. It has a neutral, slightly oily flavor that melts cleanly on warm bread or in baking. Nutritionally, it is a dense source of fat, providing about 81 grams per 100g, with virtually no protein, carbs, or fiber.
Calorie split: 0% protein · 0% carbs · 100% fat
↓ Full nutrition💚 Why it's loved
People love margarine for its affordability, consistent performance in baking, and its ability to spread easily straight from the fridge. It's a staple in home kitchens and bakeries for creating flaky pastries, tender cakes, and evenly browned toast.
⚠️ Watch-outs & how to enjoy it better
Some stick margarines, especially older hydrogenated versions, can contain trans fats, which are linked to heart health concerns. They also offer minimal nutritional value beyond calories and fat. To counteract this, use it sparingly, look for tub margarines labeled 'trans fat-free,' and pair it with nutrient-dense foods like whole-grain bread or vegetables.
Key benefits
- Provides a dairy-free, vegan alternative to butter
- High smoke point suitable for sautéing and frying
- Longer shelf life than butter when refrigerated
- Contains no cholesterol
- Often fortified with vitamins A and D
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Margarine was invented in 1869 by a French chemist, Hippolyte Mège-Mouriès, in response to a challenge from Emperor Napoleon III to create a butter substitute for the armed forces and working classes.
Full nutrition (USDA data · scales with serving)
| Water | 16.5 g |
| Energy | 717 kcal |
| Energy | 2999 kj |
| Protein | 0.16 g |
| Total lipid (fat) | 80.7 g |
| Ash | 1.9 g |
| Carbohydrate, by difference | 0.70 g |
| Fiber, total dietary | 0.00 g |
| Calcium, Ca | 3.0 mg |
| Iron, Fe | 0.12 mg |
| Magnesium, Mg | 1.0 mg |
| Phosphorus, P | 5.0 mg |
| Potassium, K | 18.0 mg |
| Sodium, Na | 654 mg |
| Zinc, Zn | 0.11 mg |
| Thiamin | 0.01 mg |
| Riboflavin | 0.00 mg |
| Niacin | 0.00 mg |
| Pantothenic acid | 0.00 mg |
| Vitamin B-6 | 0.00 mg |
| Folate, total | 1.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 1.0 ug |
| Folate, DFE | 1.0 ug |
| Vitamin E (alpha-tocopherol) | 5.2 mg |
| Tocopherol, beta | 0.36 mg |
| Tocopherol, gamma | 43.8 mg |
| Tocopherol, delta | 15.3 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin K (phylloquinone) | 75.0 ug |
| Vitamin K (Dihydrophylloquinone) | 104 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 15.2 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 | 0.05 g |
| SFA 15:0 | 0.02 g |
| SFA 16:0 | 8.4 g |
| SFA 17:0 | 0.07 g |
| SFA 18:0 | 6.2 g |
| SFA 20:0 | 0.26 g |
| SFA 22:0 | 0.11 g |
| SFA 24:0 | 0.09 g |
| Fatty acids, total monounsaturated | 38.9 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.04 g |
| MUFA 16:1 c | 0.04 g |
| MUFA 17:1 | 0.02 g |
| MUFA 18:1 | 38.7 g |
| MUFA 18:1 c | 24.5 g |
| MUFA 20:1 | 0.13 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 24.3 g |
| PUFA 18:2 | 22.3 g |
| PUFA 18:2 n-6 c,c | 21.5 g |
| PUFA 18:2 CLAs | 0.03 g |
| PUFA 18:3 | 2.0 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 2.0 g |
| PUFA 18:3 n-6 c,c,c | 0.08 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 14.9 g |
| Fatty acids, total trans-monoenoic | 14.2 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 14.2 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.70 g |
| Fatty acids, total trans-polyenoic | 0.70 g |
| Cholesterol | 0.00 mg |
| Stigmasterol | 35.0 mg |
| Campesterol | 75.0 mg |
| Beta-sitosterol | 275 mg |
Amino acid profile (per 100g)
Estimated from Margarine, regular, hard, soybean (hydrogenated) — USDA does not publish this profile for Margarine.
| 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 the same as butter?
No. Butter is a dairy product made from churned cream, while margarine is a processed food made from vegetable oils. They have different flavors, melting points, and nutritional profiles.
Can I use margarine in baking instead of butter?
Yes, but it can affect texture and flavor. Margarine has a higher water content, which can make baked goods spread more. For best results, use a high-fat, stick margarine labeled for baking, not a soft tub variety.
What does 'hydrogenated' mean on the label?
Hydrogenation is a process that adds hydrogen to liquid vegetable oils to make them solid at room temperature, improving shelf life and texture. This process can create trans fats as a byproduct.
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 7.17 kcal/g · 0% 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: 36.33 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.