Margarine-like vegetable-oil spread, stick/tub/bottle, 60% fat, with added vitamin D
Whole food · Fats and Oils
Photo: Wikipedia
This is a smooth, creamy vegetable-oil spread designed to mimic butter, typically made from refined oils like soybean or canola. It has a mild, neutral flavor and a soft, spreadable texture that melts easily on warm foods. Nutritionally, it's a concentrated source of energy from fat, with almost no protein or carbohydrates.
Calorie split: 0% protein · 0% carbs · 100% fat
↓ Full nutrition💚 Why it's loved
People love it for its affordability, long shelf life, and versatility as a 1:1 butter substitute in baking, sautéing, and spreading on bread. Its neutral taste allows it to blend seamlessly into recipes without altering the intended flavor profile.
⚠️ Watch-outs & how to enjoy it better
As a highly refined product, it can be high in omega-6 fatty acids, which in excess may promote inflammation. It often contains small amounts of trans fats from partial hydrogenation. To counteract this, use it sparingly, balance your diet with omega-3 rich foods (like fatty fish or flaxseeds), and choose tub versions labeled '0g trans fat' when possible.
Key benefits
- Provides a dairy-free, lactose-free alternative to butter
- Often fortified with Vitamin D, supporting bone health
- Contains no cholesterol, unlike animal-based butter
- Offers a neutral flavor base for cooking and baking
- Typically lower in saturated fat than butter
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The invention of margarine in 1869 by French chemist Hippolyte Mège-Mouriès was directly commissioned by Emperor Napoleon III, who wanted a cheap butter substitute for the military and the working class.
Full nutrition (USDA data · scales with serving)
| Water | 38.7 g |
| Energy | 535 kcal |
| Energy | 2238 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 | 785 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 | 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 | 3577 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 | 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 | 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 16:0 | 5.8 g |
| SFA 18:0 | 3.6 g |
| Fatty acids, total monounsaturated | 20.3 g |
| MUFA 16:1 | 0.05 g |
| MUFA 18:1 | 20.2 g |
| MUFA 20:1 | 0.08 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 24.7 g |
| PUFA 18:2 | 21.6 g |
| PUFA 18:3 | 2.6 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 |
| Fatty acids, total trans | 7.4 g |
| Cholesterol | 1.0 mg |
FAQ
Is margarine the same as butter?
No. Butter is a dairy product made from churning cream, while margarine is a processed food made from vegetable oils, water, and emulsifiers, often fortified with vitamins.
Can I use it for baking?
Yes, it's a common 1:1 substitute for butter in many baking recipes, though it may yield a slightly softer texture and less rich flavor due to its lower saturated fat content.
Why does it have Vitamin D added?
Vitamin D is often added as a public health measure to help prevent deficiency, which is common in many populations, especially in regions with limited sunlight.
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 5.35 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: 26.17 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.