Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, with salt
Whole food · Fats and Oils
Photo: Wikipedia
This is a smooth, creamy vegetable oil spread, typically made from soybean, canola, or sunflower oil, emulsified into a solid stick, tub, or bottle. It has a mild, buttery flavor with a soft, spreadable texture that melts easily on warm foods. Nutritionally, it's a concentrated source of fat, providing nearly 60 grams per 100 grams, with negligible protein or carbohydrates.
Calorie split: 0% protein · 0% carbs · 100% fat
↓ Full nutrition💚 Why it's loved
People love it for its convenience, mild flavor that doesn't overpower other ingredients, and its role as an affordable, versatile fat for cooking, baking, and spreading. It's a staple in many households and commercial kitchens for its consistent performance.
⚠️ Watch-outs & how to enjoy it better
Some varieties contain partially hydrogenated oils, a source of trans fats, which are best avoided. Its high sodium content can be a concern for those monitoring blood pressure. To counteract, choose trans-fat-free versions, use it sparingly, and balance meals with potassium-rich foods like bananas or leafy greens.
Key benefits
- Provides a dairy-free alternative for spreading and baking.
- Source of essential fatty acids from vegetable oils.
- Often fortified with vitamins A and D.
- Lower in saturated fat than butter.
- Long shelf life and convenient for food service.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The invention of margarine in 1869 was a direct response by Napoleon III to a prize offered for a butter substitute to feed his army and the general public.
Full nutrition (USDA data · scales with serving)
| Water | 38.7 g |
| Energy | 526 kcal |
| Energy | 2199 kj |
| Protein | 0.60 g |
| Total lipid (fat) | 59.2 g |
| Ash | 1.7 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 21.0 mg |
| Iron, Fe | 0.00 mg |
| Magnesium, Mg | 2.0 mg |
| Phosphorus, P | 16.0 mg |
| Potassium, K | 30.0 mg |
| Sodium, Na | 700 mg |
| Zinc, Zn | 0.00 mg |
| Copper, Cu | 0.00 mg |
| Selenium, Se | 0.00 ug |
| Vitamin C, total ascorbic acid | 0.10 mg |
| Thiamin | 0.01 mg |
| Riboflavin | 0.03 mg |
| Niacin | 0.02 mg |
| Pantothenic acid | 0.03 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 |
| Choline, total | 12.4 mg |
| Vitamin B-12 | 0.07 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 | 3571 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 5.0 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 101 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 10.0 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 | 0.00 g |
| SFA 16:0 | 5.8 g |
| SFA 17:0 | 0.06 g |
| SFA 18:0 | 3.6 g |
| SFA 20:0 | 0.19 g |
| SFA 22:0 | 0.22 g |
| SFA 24:0 | 0.08 g |
| Fatty acids, total monounsaturated | 20.3 g |
| MUFA 14:1 | 0.00 g |
| MUFA 16:1 | 0.05 g |
| MUFA 16:1 c | 0.05 g |
| MUFA 18:1 | 20.2 g |
| MUFA 18:1 c | 13.3 g |
| MUFA 20:1 | 0.08 g |
| MUFA 22:1 | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 24.7 g |
| PUFA 18:2 | 21.6 g |
| PUFA 18:2 n-6 c,c | 21.1 g |
| PUFA 18:2 i | 0.49 g |
| PUFA 18:3 | 2.6 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 2.6 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.43 g |
| PUFA 20:3 | 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 |
| Fatty acids, total trans | 7.4 g |
| Fatty acids, total trans-monoenoic | 6.9 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 6.9 g |
| Cholesterol | 1.0 mg |
| Stigmasterol | 25.0 mg |
| Campesterol | 28.0 mg |
| Beta-sitosterol | 74.0 mg |
FAQ
Is margarine the same as butter?
No. Butter is a dairy product made from churning cream, while margarine is an oil-based emulsion. They differ in fat composition, flavor, and nutritional profile.
Can I use it for high-heat frying?
It depends on the product's smoke point, which varies by oil blend. Some are suitable for sautéing, but for very high-heat searing, oils with higher smoke points are generally preferred.
What does '60% fat' mean?
It means that by weight, 60% of the product is fat. The remaining 40% is typically water, salt, emulsifiers, and sometimes milk solids or vitamins.
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 5.26 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: 23.33 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.