Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without salt, with added vitamin D
Whole food · Fats and Oils
Photo: Wikipedia
A smooth, creamy, and neutral-tasting plant-based fat spread, designed to mimic butter's texture and function in cooking and baking. With nearly 60% fat and minimal protein or carbs, it's a calorie-dense, versatile staple for spreading, sautéing, and creating flaky pastries. It's often fortified with vitamin D, making it a common dietary source of this nutrient.
Calorie split: 0% protein · 1% carbs · 99% fat
↓ Full nutrition💚 Why it's loved
People love it for its buttery spreadability and neutral flavor that doesn't overpower other ingredients, making it a reliable workhorse in both sweet and savory kitchens. Its ability to create tender, flaky textures in baked goods like pie crusts and biscuits is a key reason for its enduring popularity.
⚠️ Watch-outs & how to enjoy it better
As a highly processed fat, it can be high in calories and may contain trace amounts of trans fats from partial hydrogenation, which should be limited. Those monitoring fat intake or seeking whole foods should use it sparingly; pairing it with fiber-rich foods like whole-grain toast can help balance a meal.
Key benefits
- Excellent source of vitamin D
- Cholesterol-free plant-based fat
- Provides essential fatty acids
- Highly versatile for baking and cooking
- Long shelf life in tub or stick form
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Margarine was originally invented in 1869 by a French chemist in response to a challenge from Emperor Napoleon III to create a butter substitute for the armed forces and lower classes.
Full nutrition (USDA data · scales with serving)
| Water | 37.6 g |
| Energy | 542 kcal |
| Energy | 2269 kj |
| Protein | 0.17 g |
| Total lipid (fat) | 59.8 g |
| Ash | 1.6 g |
| Carbohydrate, by difference | 0.86 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 | 2.0 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 |
| Vitamin B-6 | 3.8 mg |
| Folate, total | 1.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 1.0 ug |
| Folate, DFE | 1.0 ug |
| Choline, total | 10.2 mg |
| Vitamin B-12 | 10.8 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) | 21.1 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 429 iu |
| Vitamin D (D2 + D3) | 10.7 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 | 12.1 g |
| SFA 4:0 | 0.01 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.07 g |
| SFA 12:0 | 0.20 g |
| SFA 14:0 | 0.16 g |
| SFA 16:0 | 6.4 g |
| SFA 18:0 | 4.8 g |
| Fatty acids, total monounsaturated | 19.3 g |
| MUFA 16:1 | 0.05 g |
| MUFA 18:1 | 19.1 g |
| MUFA 20:1 | 0.19 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 26.5 g |
| PUFA 18:2 | 23.7 g |
| PUFA 18:3 | 2.7 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) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 1.0 mg |
FAQ
Is this the same as butter?
No. Butter is a dairy product made from animal milk fat, while this is a vegetable oil-based spread. They differ in flavor, nutrition (butter has cholesterol and some vitamins), and melting properties.
Can I use it for baking?
Yes, especially stick forms. It's excellent for creating flaky textures in pastries. However, tub varieties may have higher water content, which can affect the final texture of some baked goods.
What does 'without salt' mean for cooking?
It gives you complete control over seasoning. Use it in baking where salt is added separately, or in dishes where you want to manage sodium intake precisely.
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 5.42 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: 0.07 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.