Margarine, regular, 80% fat, composite, tub, with salt, with added vitamin D
Whole food · Fats and Oils
Photo: Wikipedia
Margarine is a smooth, creamy, plant-based spread made from refined vegetable oils, designed to mimic butter. It has a neutral, slightly salty flavor and a soft, spreadable texture that melts easily on warm foods. Nutritionally, it's a concentrated source of energy, delivering over 700 calories per 100g, almost entirely from fat.
Calorie split: 0% protein · 0% carbs · 99% fat
↓ Full nutrition💚 Why it's loved
People love it for its convenience, neutral taste that doesn't overpower other ingredients, and its ability to spread smoothly straight from the fridge. It's a versatile staple for everything from sautéing vegetables to making flaky pastries.
⚠️ Watch-outs & how to enjoy it better
This type of regular margarine is very high in fat and calories, and the added salt contributes to sodium intake. Some formulations may contain small amounts of trans fats from partial hydrogenation. To enjoy it, use it sparingly for flavor, choose low-sodium versions when possible, and balance meals with plenty of vegetables and lean proteins.
Key benefits
- Provides a dairy-free alternative to butter
- Often fortified with vitamin D, supporting bone health
- Contains no cholesterol, unlike animal-based butter
- A cost-effective fat source for cooking and baking
- Long shelf life when refrigerated
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Margarine was invented in the 1860s in France by a chemist who won a prize from Emperor Napoleon III for creating a butter substitute for the military and working classes.
Full nutrition (USDA data · scales with serving)
| Water | 17.1 g |
| Energy | 713 kcal |
| Energy | 2981 kj |
| Protein | 0.22 g |
| Total lipid (fat) | 80.2 g |
| Ash | 1.8 g |
| Carbohydrate, by difference | 0.75 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 3.0 mg |
| Iron, Fe | 0.00 mg |
| Magnesium, Mg | 1.0 mg |
| Phosphorus, P | 5.0 mg |
| Potassium, K | 17.0 mg |
| Sodium, Na | 657 mg |
| Zinc, Zn | 0.00 mg |
| Copper, Cu | 0.00 mg |
| Manganese, Mn | 0.00 mg |
| Selenium, Se | 0.00 ug |
| Vitamin C, total ascorbic acid | 0.10 mg |
| Thiamin | 0.00 mg |
| Riboflavin | 0.00 mg |
| Niacin | 0.00 mg |
| Pantothenic acid | 0.09 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 |
| Choline, total | 12.4 mg |
| Vitamin B-12 | 0.08 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) | 15.4 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.16 mg |
| Tocopherol, gamma | 27.0 mg |
| Tocopherol, delta | 6.7 mg |
| Tocotrienol, alpha | 0.04 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.05 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 429 iu |
| Vitamin D (D2 + D3) | 10.7 ug |
| Vitamin K (phylloquinone) | 91.7 ug |
| Vitamin K (Dihydrophylloquinone) | 53.6 ug |
| Vitamin K (Menaquinone-4) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 14.2 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.43 g |
| SFA 14:0 | 0.24 g |
| SFA 15:0 | 0.02 g |
| SFA 16:0 | 7.1 g |
| SFA 17:0 | 0.06 g |
| SFA 18:0 | 5.8 g |
| SFA 20:0 | 0.36 g |
| SFA 22:0 | 0.10 g |
| SFA 24:0 | 0.09 g |
| Fatty acids, total monounsaturated | 36.4 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.09 g |
| MUFA 16:1 c | 0.09 g |
| MUFA 17:1 | 0.04 g |
| MUFA 18:1 | 35.5 g |
| MUFA 18:1 c | 30.3 g |
| MUFA 20:1 | 0.68 g |
| MUFA 22:1 | 0.03 g |
| MUFA 22:1 c | 0.03 g |
| MUFA 24:1 c | 0.06 g |
| Fatty acids, total polyunsaturated | 26.7 g |
| PUFA 18:2 | 21.7 g |
| PUFA 18:2 n-6 c,c | 21.0 g |
| PUFA 18:2 CLAs | 0.04 g |
| PUFA 18:3 | 5.0 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 4.7 g |
| PUFA 18:3 n-6 c,c,c | 0.35 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.02 g |
| PUFA 20:3 | 0.02 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.02 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 | 5.8 g |
| Fatty acids, total trans-monoenoic | 5.2 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 5.2 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.58 g |
| Fatty acids, total trans-polyenoic | 0.58 g |
| Cholesterol | 0.00 mg |
| Phytosterols | 210 mg |
| Stigmasterol | 37.0 mg |
| Campesterol | 48.0 mg |
| Beta-sitosterol | 112 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 made from animal milk fat, while margarine is made from vegetable oils. They differ in flavor, texture, and nutritional profile, with margarine containing no cholesterol.
Can I use margarine for all cooking?
Regular margarine with 80% fat works well for spreading, sautéing, and baking. However, its smoke point can vary. For high-heat frying, check the product's specifications or use a more stable oil.
Why is it fortified with vitamin D?
Vitamin D is added to help people meet their daily requirements, especially in regions with limited sunlight. It's a common public health fortification strategy, similar to what's done with milk.
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 7.13 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: 38.65 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.