Margarine, regular, 80% fat, composite, tub, without salt
Whole food · Fats and Oils
Photo: Wikipedia
Margarine is a smooth, spreadable emulsion of refined vegetable oils, water, and emulsifiers, designed to mimic the texture and function of butter. It has a neutral, slightly oily flavor and a soft, creamy mouthfeel that melts easily. Nutritionally, it is almost pure fat, providing a concentrated source of calories with negligible protein or carbohydrates.
Calorie split: 0% protein · 0% carbs · 99% fat
↓ Full nutrition💚 Why it's loved
People love it for its unparalleled versatility in baking, where it creates tender pastries, flaky pie crusts, and soft cookies. Its neutral flavor and high smoke point also make it a reliable, everyday staple for sautéing and spreading on toast across many cultures.
⚠️ Watch-outs & how to enjoy it better
The primary concern is its high fat and calorie density, which can contribute to weight gain if overused. Some varieties may contain small amounts of trans fats from partial hydrogenation, which are linked to heart health risks. To counteract this, use it sparingly, choose brands labeled '0g trans fat,' and balance meals with lean proteins and fiber-rich vegetables.
Key benefits
- Provides a dairy-free and lactose-free alternative to butter
- High in polyunsaturated and monounsaturated fats from vegetable oils
- Contains no cholesterol, unlike animal-based spreads
- Often fortified with fat-soluble vitamins like A, D, and E
- Offers a cost-effective fat source for baking and cooking
🍽️ 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 armed forces and working class.
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 | 28.0 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 | 0.00 mg |
| Riboflavin | 0.00 mg |
| Niacin | 0.00 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 |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 91.7 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 16:0 | 7.1 g |
| SFA 18:0 | 5.8 g |
| Fatty acids, total monounsaturated | 36.4 g |
| MUFA 16:1 | 0.09 g |
| MUFA 18:1 | 35.5 g |
| MUFA 20:1 | 0.68 g |
| MUFA 22:1 | 0.03 g |
| Fatty acids, total polyunsaturated | 26.7 g |
| PUFA 18:2 | 21.7 g |
| PUFA 18:3 | 5.0 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 | 0.00 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 better than butter for heart health?
This depends on the type. Modern soft margarines are often high in unsaturated fats and contain no cholesterol, which can be better for blood cholesterol levels than butter's saturated fat. However, avoid hard margarines or shortenings that may contain trans fats.
Can I use margarine for all baking recipes?
Margarine works well in many recipes like cookies, cakes, and muffins where a tender texture is desired. However, it has a higher water content than butter, which can affect the rise and texture in delicate pastries like puff pastry or croissants, where butter's flavor and structure are preferred.
Why does my margarine taste different from butter?
Margarine is made from vegetable oils and is flavored to be neutral, while butter has a distinct, rich dairy flavor from milk fat. The difference is most noticeable in simple preparations like on toast or in shortbread, where butter's complexity shines.
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: 1.65 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.