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Butter vs margarine is an old debate with a new answer. Butter is a dairy fat that is about half saturated fat. Margarine used to be the alternative with less saturated fat, but many older stick margarines were made with partially hydrogenated oils, the main source of artificial trans fat, which FDA phased out of the food supply between 2018 and 2021. Today most tub spreads are made from liquid vegetable oils and have far less saturated fat than butter, but products vary, so the label is what counts. Here is how the two compare in USDA data, what changed with trans fat, and what the Dietary Guidelines say.
Peptide Labs does not sell butter, margarine or spreads. This article is general nutrition information, not medical advice.
Key Takeaways
- A tablespoon of salted butter has about 7.3 grams of saturated fat, 36% of the Daily Value, in USDA data.
- A tablespoon of 60% vegetable oil tub spread has about 1.7 grams, 8% of the Daily Value.
- Older stick margarine was a major trans fat source; FDA ended added partially hydrogenated oils, with final compliance on January 1, 2021.
- Butter contains small amounts of natural trans fat and cholesterol; plant-based spreads contain no cholesterol.
- Both Dietary Guidelines editions cap saturated fat at 10% of calories; the newer edition lists butter as one cooking option.
Butter vs margarine: nutrition per tablespoon
The table uses USDA FoodData Central SR Legacy entries: salted butter (FDC 173410), regular 80% fat stick margarine (FDC 172346) and a 60% fat vegetable oil tub spread (FDC 173582). The %DV uses FDA Daily Values. One important caveat: these USDA margarine analyses predate the partially hydrogenated oil phase-out, so the stick margarine trans fat figure describes older formulations, not what is on shelves today.
| Per 1 tbsp | Salted butter | Stick margarine (80% fat, older data) | Tub spread (60% fat) |
|---|---|---|---|
| Calories | 102 | 100 | 75 |
| Total fat | 11.5 g (15% DV) | 11.3 g (14% DV) | 8.4 g (11% DV) |
| Saturated fat | 7.3 g (36% DV) | 2.1 g (11% DV) | 1.7 g (8% DV) |
| Monounsaturated fat | 3.0 g | 5.4 g | 2.7 g |
| Polyunsaturated fat | 0.4 g | 3.4 g | 3.7 g |
| Trans fat | 0.5 g (natural) | 2.1 g | 0.5 g |
| Cholesterol | 31 milligrams (10% DV) | 0 | 0 |
| Sodium | 91 milligrams (4% DV) | 105 milligrams (5% DV) | 86 milligrams (4% DV) |
| Vitamin A | 97 micrograms RAE (11% DV) | 115 micrograms RAE (13% DV) | 115 micrograms RAE (13% DV) |
Calories are nearly identical for butter and full-fat margarine because both are about 80% fat. The difference is the type of fat: butter’s fat is mostly saturated, while vegetable oil spreads are mostly unsaturated. Lighter tub spreads add water, so they have fewer calories per tablespoon; a 40% oil and butter tub spread in USDA data (FDC 173580) has about 51 calories. Unsalted butter has only about 2 milligrams of sodium per tablespoon in USDA data, versus 91 for salted. The vitamin A in margarine is added; check the label for vitamin D, which some brands add as well.
The margarine trans fat story
To turn liquid vegetable oil into a firm stick, manufacturers long used partial hydrogenation, which creates artificial trans fat. FDA requires trans fat on the Nutrition Facts label because it raises LDL cholesterol. In 2015, FDA determined that partially hydrogenated oils (PHOs) are no longer generally recognized as safe. Manufacturers could not add PHOs to foods after June 18, 2018, and FDA extended the final compliance date to January 1, 2021 so older products could clear distribution. The Dietary Guidelines 2020-2025 summarize the result: PHOs, “the major source of artificial trans fat in the food supply,” are no longer added to foods.
So the margarine trans fat problem that shaped advice in the 1990s and 2000s is largely history in the US. Spreads today need another way to firm up liquid oil, often by blending in naturally firmer fats such as palm or palm kernel oil, so the ingredient list tells you what was used. FDA notes that its action did not affect natural trans fat, which occurs in small amounts in milk, butter, cheese and meat from ruminant animals.
Is margarine bad for you?
The honest answer is that it depends on the product. A modern tub spread made mainly from liquid vegetable oils, with little saturated fat and no partially hydrogenated oil, is a different food from the trans-fat sticks of the past. Firmer stick spreads tend to carry more saturated fat because they need more solid fat to hold their shape. Our seed oils guide covers the evidence behind the oils many spreads use, and the canola oil guide explains one of the most common bases.
When you compare spreads, look at:
- Saturated fat per tablespoon on the Nutrition Facts label; 5% DV or less per serving is considered low by FDA’s general rule of thumb.
- Trans fat line and the ingredient list; partially hydrogenated oil should no longer appear on US products.
- First ingredients: liquid oils such as canola, soybean, sunflower or olive versus palm and palm kernel oil.
- Sodium, which varies widely; unsalted versions exist for both butter and spreads.
- Dairy content: some spreads contain buttermilk or whey, which matters for milk allergy or a vegan diet.
Is butter healthier than margarine?
Not by the saturated fat measure. The Dietary Guidelines 2020-2025 advise keeping saturated fat to less than 10 percent of calories by replacing it with unsaturated fats, list butter among the foods higher in saturated fat, and suggest products made with oils such as canola, corn, olive, peanut, safflower, soybean and sunflower rather than butter, shortening, or coconut or palm oils. A 2017 American Heart Association advisory found that in randomized trials, replacing saturated fat with polyunsaturated vegetable oil lowered cardiovascular events by about 30%, while replacing it with refined carbohydrates and sugar did not.
The Dietary Guidelines for Americans 2025-2030 shifted the tone. They say to prioritize oils with essential fatty acids, such as olive oil, when cooking, and that “other options can include butter or beef tallow.” The same edition keeps the cap: saturated fat “should not exceed 10% of total daily calories,” and it notes that more high-quality research is needed on which types of dietary fat support long-term health. Both editions agree on the limit; they differ in emphasis.
Butter’s appeal is real: it is a simple, minimally processed dairy food with a flavor that spreads struggle to match, and a small amount used for taste fits within the saturated fat limit for many people. Butter also contains cholesterol; our guide to foods high in cholesterol puts that in context. If your clinician has asked you to watch LDL cholesterol, the saturated fat difference between butter and a vegetable oil spread is worth a conversation.
Other fats people compare
Margarine vs butter is only one comparison. Our guides cover the main alternatives in detail: olive oil for a liquid fat high in monounsaturated fat, ghee for butter with the milk solids removed, beef tallow and lard for animal fats, and coconut oil, which is higher in saturated fat than butter. If you are cutting back on salt at the same time, our guide to salt substitutes explains the potassium caution.
Frequently Asked Questions
Is margarine bad for you?
Older stick margarines were high in artificial trans fat. FDA has phased out partially hydrogenated oils, and many modern tub spreads are low in saturated fat. Compare labels rather than the category.
Is butter healthier than margarine?
Butter has much more saturated fat than most vegetable oil spreads. The Dietary Guidelines cap saturated fat at 10% of calories, so the spread usually wins on that measure.
Does margarine still have trans fat?
US manufacturers can no longer add partially hydrogenated oils, the main source of artificial trans fat, with final compliance on January 1, 2021. Check the trans fat line and ingredients.
Does butter contain trans fat?
Yes, a small amount of natural trans fat, about half a gram per tablespoon in USDA data. FDA’s phase-out did not cover natural trans fat.
Which has more calories, butter or margarine?
Full-fat versions are nearly equal at about 100 calories per tablespoon. Light tub spreads contain water and have fewer calories.
Is margarine vegan?
Some are, but many contain buttermilk, whey or other milk ingredients. Read the ingredient list and allergen statement.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before changing salt or fats in your diet or starting a supplement, especially if you take medicines, have a kidney or heart condition, or are pregnant. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Ghee: What It Is, Nutrition, Ghee vs Butter and Is It Healthy?, Olive Oil Benefits: Research, Nutrition and Types of Olive Oil, Beef Tallow: USDA Nutrition, Benefits, Skin Claims and Tallow vs Butter, Butter: Nutrition Facts, Salted vs Unsalted, Is It Healthy?.