Margarine, regular, 80% fat, composite, stick, with salt, with added vitamin D
Whole food · Fats and Oils
Photo: Wikipedia
Margarine is a plant-based spread engineered to mimic butter, typically made from refined vegetable oils, water, and emulsifiers. Its texture is smooth and pliable, especially in stick form, with a mild, slightly salty flavor that melts readily into warm foods. Nutritionally, it is almost entirely fat, providing a dense 717 kcal per 100g and often fortified with vitamin D.
Calorie split: 0% protein · 0% carbs · 100% fat
↓ Full nutrition💚 Why it's loved
People love margarine for its incredible versatility in the kitchen—it melts easily for sautéing, creams smoothly into batters, and spreads effortlessly on toast. Its mild, neutral flavor allows it to blend into dishes without overpowering other ingredients, making it a staple for everyday cooking and baking.
⚠️ Watch-outs & how to enjoy it better
Margarine is extremely high in fat (over 80%) and calories, which can contribute to weight gain if consumed in excess. Some varieties contain trans fats from partial hydrogenation, which are linked to increased heart disease risk. To counteract this, choose trans-fat-free brands, use it sparingly, and balance meals with fiber-rich vegetables and lean proteins to manage overall fat intake.
Key benefits
- Provides a dairy-free, lactose-free alternative to butter
- Often fortified with vitamin D to support bone health
- Highly versatile for baking, sautéing, and spreading
- Contains no cholesterol, unlike animal-based butter
- Cost-effective fat source for cooking and food production
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Margarine was invented in 1869 by French chemist Hippolyte Mège-Mouriès in response to a challenge from Emperor Napoleon III to create a butter substitute for the military and lower 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 |
| Total Sugars | 0.00 g |
| Calcium, Ca | 3.0 mg |
| Iron, Fe | 0.06 mg |
| Magnesium, Mg | 3.0 mg |
| Phosphorus, P | 5.0 mg |
| Potassium, K | 18.0 mg |
| Sodium, Na | 751 mg |
| Zinc, Zn | 0.00 mg |
| Copper, Cu | 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 |
| 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 | 0.10 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) | 9.0 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.36 mg |
| Tocopherol, gamma | 43.8 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 429 iu |
| Vitamin D (D2 + D3) | 10.7 ug |
| Vitamin K (phylloquinone) | 93.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
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 |
| Phytosterols | 410 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 healthier than butter?
It depends on the type. While margarine is cholesterol-free and often fortified, some varieties contain trans fats, which are unhealthy. Always check labels for trans fats and choose products made with healthy oils like olive or sunflower.
Can I use margarine for baking?
Yes, stick margarine is often used in baking as a butter substitute, but it may affect the texture and flavor slightly. It works well in cookies, cakes, and pastries where a neutral flavor is desired.
Does margarine need to be refrigerated?
Most margarine should be refrigerated to maintain its freshness and prevent spoilage. However, some spreads are designed to be kept at room temperature. Always check the packaging for storage instructions.
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: 41.72 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.