Margarine, tub
Common food
Photo: Wikipedia
Margarine, tub is a soft, spreadable, plant-based fat product designed as a butter alternative. It has a smooth, creamy texture and a mild, slightly salty flavor, making it easy to spread straight from the refrigerator. Nutritionally, it is almost pure fat, providing a high-calorie energy source with negligible protein or carbohydrates.
Calorie split: 0% protein · 1% carbs · 99% fat
↓ Full nutrition💚 Why it's loved
People love it for its convenience, affordability, and ability to mimic butter in cooking and baking without the dairy. Its neutral flavor makes it a versatile staple for everything from morning toast to sautéing vegetables.
⚠️ Watch-outs & how to enjoy it better
As a high-fat, calorie-dense food, overconsumption can contribute to weight gain. Some tub margarines contain small amounts of trans fats from partial hydrogenation. To counteract this, use it in moderation, check labels for '0g trans fat' and avoid partially hydrogenated oils, and pair it with fiber-rich foods like whole-grain bread to increase satiety.
Key benefits
- Dairy-free and vegan-friendly
- Lower in saturated fat than butter
- Often fortified with vitamins A and D
- Provides a source of essential fatty acids
- Longer shelf life than butter
🍽️ 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 working class.
Full nutrition (USDA data · scales with serving)
| Water | 37.6 g |
| Energy | 533 kcal |
| Protein | 0.17 g |
| Total lipid (fat) | 59.8 g |
| Carbohydrate, by difference | 0.86 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 | 674 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 | 3.8 mg |
| Folate, total | 1.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 1.0 ug |
| Folate, DFE | 1.0 ug |
| Choline, total | 10.2 mg |
| Vitamin B-12 | 0.00 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) | 21.1 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 3.7 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 | 12.1 g |
| SFA 4:0 | 0.01 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.07 g |
| SFA 12:0 | 0.20 g |
| SFA 14:0 | 0.16 g |
| SFA 16:0 | 6.4 g |
| SFA 18:0 | 4.8 g |
| Fatty acids, total monounsaturated | 19.3 g |
| MUFA 16:1 | 0.05 g |
| MUFA 18:1 | 19.1 g |
| MUFA 20:1 | 0.19 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 26.5 g |
| PUFA 18:2 | 23.7 g |
| PUFA 18:3 | 2.7 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 | 1.0 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 healthier than butter?
It depends. Tub margarine is typically lower in saturated fat and contains no cholesterol, but it may have less desirable fats like trans fats. Butter is a natural product but high in saturated fat. Always check the ingredient list for partially hydrogenated oils.
Can I use margarine for baking?
Yes, especially in recipes like cookies, cakes, and muffins where a soft fat is needed. It may produce a slightly different texture and flavor than butter, often resulting in a more tender, cake-like crumb.
Why does my margarine taste different from butter?
Margarine is made from vegetable oils and is flavored to mimic butter, but it lacks the distinct tangy, creamy flavor from milk solids and butterfat. The flavor profile is generally milder and more neutral.
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 5.33 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: 22.47 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.