Margarine, stick
Common food
Photo: Wikipedia
Margarine is a solid, plant-based fat designed to mimic butter, with a smooth, creamy texture when softened and a firm, sliceable consistency when chilled. Its flavor ranges from neutral to mildly buttery, making it a versatile cooking and baking staple. Nutritionally, it is almost pure fat, providing a concentrated source of calories with negligible protein or carbohydrates.
Calorie split: 0% protein · 0% carbs · 100% fat
↓ Full nutrition💚 Why it's loved
People love margarine for its buttery flavor and creamy spreadability, which make it an easy substitute in cooking, baking, and at the table. Its cultural role as an affordable, accessible staple has made it a pantry mainstay for generations.
⚠️ Watch-outs & how to enjoy it better
Some stick margarines contain trans fats, which are strongly linked to heart disease and should be avoided. To counteract this, always check the ingredient list for 'partially hydrogenated oils' and choose trans-fat-free versions. Its high calorie and fat content also warrant mindful portion control, especially for those managing weight or heart health.
Key benefits
- Provides a dairy-free, lactose-free alternative to butter
- Often fortified with vitamins A and D
- Contains no cholesterol
- Typically lower in saturated fat than butter
- Cost-effective and has a long shelf life
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Margarine was invented in 1869 by French chemist Hippolyte Mège-Mouriès in response to Emperor Napoleon III's prize for a butter substitute to feed the military and the poor.
Full nutrition (USDA data · scales with serving)
| Water | 16.5 g |
| Energy | 717 kcal |
| Protein | 0.16 g |
| Total lipid (fat) | 80.7 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 |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 9.0 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 3.7 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 16:0 | 8.4 g |
| SFA 18:0 | 6.2 g |
| Fatty acids, total monounsaturated | 38.9 g |
| MUFA 16:1 | 0.04 g |
| MUFA 18:1 | 38.7 g |
| MUFA 20:1 | 0.13 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 24.3 g |
| PUFA 18:2 | 22.3 g |
| PUFA 18:3 | 2.0 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 Potatoes, mashed, prepared from granules, without milk, whole milk and margarine — USDA does not publish this profile for Margarine.
| Tryptophan | 0.02 g |
| Threonine | 0.09 g |
| Isoleucine | 0.11 g |
| Leucine | 0.17 g |
| Lysine | 0.15 g |
| Methionine | 0.04 g |
| Cystine | 0.02 g |
| Phenylalanine | 0.10 g |
| Tyrosine | 0.09 g |
| Valine | 0.13 g |
| Arginine | 0.08 g |
| Histidine | 0.05 g |
| Alanine | 0.07 g |
| Aspartic acid | 0.25 g |
| Glutamic acid | 0.39 g |
| Glycine | 0.05 g |
| Proline | 0.15 g |
| Serine | 0.10 g |
FAQ
Is margarine vegan?
Most stick margarines are vegan as they are made from vegetable oils. However, some softer tub margarines may contain small amounts of dairy derivatives like whey or lactose, so it's essential to check the label.
Can I use margarine 1:1 in place of butter in baking?
For most recipes like cookies and cakes, yes. However, butter has a higher water content, so using margarine may result in a slightly different texture. For flaky pie crusts, butter is generally preferred.
What's the difference between stick and tub margarine?
Stick margarine is firmer, has a higher fat content, and is better for baking and frying. Tub margarine is softer, often has a lower fat content and more water, making it ideal for spreading but less suitable for high-heat cooking.
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.